As temperatures rise, ensuring adequate water intake becomes crucial to prevent dehydration. Dehydration occurs when the body lacks sufficient fluids for effective functioning. Dr. Sara Andrabi, an emergency room physician and assistant professor at Baylor College of Medicine's Henry J.N. Taub Department of Emergency Medicine, outlines the symptoms and risk factors associated with dehydration.
"Every organ in our body – heart, kidneys, muscles and skin – depends on proper hydration to work, as 60% of our body is water," stated Andrabi. "With higher temperatures, your body is losing more water through sweating in an attempt to cool itself. That water has to be replaced."
Early signs of dehydration include dry mouth, headache, low energy, dizziness, lightheadedness and muscle cramps. More severe symptoms involve a fast heartbeat (tachycardia), confusion, irritability and a sensation of fainting.
To avoid dehydration, Andrabi advises regular fluid intake before symptoms appear: "Drink water regularly, not just when you are thirsty. If you are sweating or exercising while outside, increase your fluids," she advised.
During extreme summer heatwaves, Andrabi recommends staying indoors during peak hours (10 a.m. to 4 p.m.). If outdoor activities are necessary, frequent breaks should be taken along with wearing loose-fitting clothing and maintaining regular hydration with water. Consuming foods high in water content like watermelon and cucumber can also aid hydration alongside broths and yogurts.
The general recommendation is 8 to 10 glasses of water daily; however, this varies based on age, sex, pregnancy status and activity level.
"Those who are the most at risk of dehydration are those of extreme age (infants/young children and older adults), people with chronic diseases like diabetes or kidney disease, athletes and outdoor workers and those who have an illness with fever vomiting or diarrhea," noted Andrabi.
For treating dehydration effectively increase fluid intake preferably with solutions containing appropriate salts and sugars for better absorption while resting in a cool shaded area may suffice though IV fluids might be required if conditions worsen.
