With summer at full strength, many people are working and playing in the heat and sun. When it’s hot, it’s important to drink water. We lose water when we sweat to cool down. Dehydration – when the body doesn’t have enough water to function properly – is caused when more water is leaving than entering the body.
Dehydration can lead to heat-related illnesses. The symptoms of dehydration are:
- Thirst
- Less-frequent urination
- Dry skin
- Fatigue
- Light-headedness
- Dizziness
- Confusion
- Dry mouth
- Increased heart rate and breathing
- Headache
When caught early and symptoms are mild, drink water to rehydrate. A sports drink can be helpful to restore body fluids, electrolytes and salt balance. For children, Pedialyte can be used. Use these drinks only when needed. Water is almost always the best choice for hydration and health.
Keep an eye on infants, young children and people over the age of 60 as they are at higher risk for dehydration. Medication, such as diuretics or water pills, can also increase the risk of dehydration.
If symptoms are severe, seek medical attention in Urgency Care or the nearest emergency department as intravenous (IV) fluids may be needed. When in doubt, check it out at a clinic or hospital.
Top 5 Truths About Water
- Daily water needs vary: The amount of water each person needs depends on weight, age, activity levels, climate, medical conditions and many other factors. In general, the National Academy of Medicine recommends 104 ounces (13 cups or about 3 liters) of water per day for adult men and 72 ounces (9 cups or about 2.2 liters) for adult women. This is a good place to start. Remember, you may need to drink more water when it’s hot, humid, sunny or you are more active.
- Drink water before, during and after: Hydrate the day prior to working in the heat, a day on the boat or beach, a long hike or a sporting event. Start the day hydrated as it’s easier to stay hydrated than playing catch up. Throughout the day or activity, reach for water. Small amounts and sips of water all day are better than guzzling a large amount of water at once. Never drink more than 48 ounces of water in an hour.
- Water is roughly 60% of the adult body: The human body thrives on water. Water aids digestion, lubricates our joints, delivers oxygen and fuels our brain. Even slight dehydration can lower our concentration, brain function, cause fatigue and affect our mood. Losing focus or feeling crabby? Grab some water.
- Water regulates body temp: Water keeps our bodies from overheating. When we move or exercise, we warm up because our muscles generate heat. Our bodies sweat to cool down. We lose lots of body fluid in sweat, especially during activity and hot weather. Drink extra water to replenish yourself! When possible, exercise, play sports and work outdoors in the early morning and evening hours when it’s cooler.
- Water is Best for Every Body: Make water your drink of choice. Avoid soda, alcohol and caffeinated drinks such as tea, coffee and energy drinks. These fluids tend to dehydrate us. A sports drink may be helpful after high intensity exercise lasting more than an hour or sun exposure lasting more than a few hours. Almost all of the time, water is best and will keep you hydrated.
Keep a water bottle with you and refill throughout the day. On hot days, try freezing water bottles for cold water all day long. To up your intake, try a wedge of lime or lemon in your water. Water is also in the food we eat. Fruits and veggies – watermelon, strawberries, tomatoes, bell peppers, peaches, lettuce and cucumbers – can give you a boost on a hot day.
