Author: Kate Higham
Medically reviewed by Dr. Sarah Conway

Summer is synonymous with outdoor fun, beach trips, and soaking up the sun. However, with rising temperatures and increased physical activities, keeping your body hydrated is more important than ever.

Dehydration can easily catch you off guard and lead to serious health issues.

But don't worry! There are simple ways to prevent dehydration and keep your hydration in check. We'll dive into the signs of dehydration, the health problems it can cause, practical tips for staying hydrated, and how to monitor your hydration levels effectively.

Tell-tale signs of dehydration

Dehydration occurs when your body loses more fluids than it takes in.

Recognizing the early signs can help you address the issue before it becomes severe. Here are some common symptoms:

  • Thirst: If you feel thirsty, your body is already experiencing dehydration.
  • Dry mouth and skin: Dehydration reduces saliva production, leading to a dry mouth. Your skin might also feel dry and less elastic, lacking its usual suppleness.
  • Dark urine: The color of your urine is a reliable indicator of hydration status. Clear to light-yellow urine suggests proper hydration, while dark yellow or amber urine indicates dehydration.
  • Fatigue: Insufficient fluid intake can significantly impact your energy levels, leading to tiredness and lethargy. Your body relies on fluids to maintain optimal cellular function and energy production.
  • Dizziness and headaches: Lack of fluids can cause a decrease in blood volume, leading to dizziness or lightheadedness. Dehydration can also trigger headaches as your body struggles to maintain proper brain function without adequate hydration.
  • Muscle cramps: Dehydration can lead to an electrolyte imbalance, causing muscle cramps and spasms. This is particularly common during physical activities when your body loses fluids and electrolytes through sweat.
  • Decreased urination: Lastly, if you notice you urinate less frequently, it could indicate that your body is conserving water due to dehydration. Monitoring your urination patterns can provide useful insights into your hydration status.

Related article: How to Maintain Healthy Habits While Traveling

Common health issues linked to dehydration

Dehydration isn't just uncomfortable; it can lead to significant health problems, especially during the summer. Here are some health-related issues caused by dehydration:

Heat exhaustion and heatstroke

Over 1,200 people in the United States die each year from complications related to extreme heat, underscoring the importance of staying hydrated (1). In hot weather, your body relies on sweating to cool down. Without adequate hydration in very hot conditions, you risk developing heat exhaustion or, in severe cases, heatstroke, when your body is unable to cool down. Symptoms include a very high body temperature, heavy sweating, rapid pulse, nausea, confusion, and even loss of consciousness and seizures. Heatstroke is a medical emergency and requires immediate attention. If you feel unwell in the sun you should seek urgent medical attention.

Kidney problems

Dehydration increases the concentration of minerals in your urine, which can lead to kidney stones. These stones are painful and can cause urinary tract infections (UTIs) and other complications. Staying hydrated helps flush bacteria and minerals out of the urinary tract, reducing the risk of UTIs and kidney stones. Studies show that adequate water intake is crucial in preventing kidney stones, with dehydration being a significant risk factor (2).

Cognitive impairment

Even mild dehydration can negatively impact your mood, memory, and overall brain performance. Research indicates that losing just 1-2% of your body weight in fluids can impair cognitive functions, affecting concentration, alertness, and short-term memory (3).

Digestive issues

Water is essential for digestion and maintaining regular bowel movements. Dehydration can lead to constipation and other digestive problems, causing discomfort and inefficiencies in the digestive system. Drinking enough water helps keep the digestive system functioning smoothly, preventing the buildup of waste and toxins in the body.

Low blood pressure

Dehydration reduces blood volume, leading to low blood pressure and fainting. When your body lacks sufficient fluids, it struggles to maintain adequate blood flow and pressure, increasing the risk of dizziness and fainting, especially when moving from sitting to standing.

Electrolyte imbalance

Your body needs electrolytes like sodium, potassium, and calcium to function correctly. Dehydration can upset the balance of these vital minerals, leading to muscle cramps, and in the extreme can cause irregular heartbeats, and other serious conditions. Electrolyte imbalances can severely impact muscle and nerve function, causing symptoms ranging from muscle weakness to life-threatening heart rhythm disturbances (4).

Practical tips for staying hydrated in summer

Staying hydrated doesn't have to be complicated. Here are some practical tips to help you maintain optimal hydration during the hot summer months:

  • Drink plenty of water: This is the simplest and most effective way to stay hydrated. The amount of water needed varies based on your level of activity. For 9-13 cups measuring 8 ounces daily for women and men respectively, more if you're active or spending time in the heat.

  • Eat hydrating foods: Incorporate water-rich foods into your diet. Fruits like watermelon, cucumbers, strawberries, and oranges are excellent choices. Vegetables like lettuce, celery, and tomatoes also contribute to your daily water intake.

  • Avoid sugary and caffeinated beverages: While it might be tempting to reach for a soda or coffee, these beverages can contribute to dehydration. Opt for water, herbal teas, or drinks with added electrolytes instead.

  • Carry a water bottle: Always have a reusable water bottle with you. This serves as a constant reminder to drink water throughout the day.

  • Set reminders: Use your phone or a hydration app to set reminders to drink water at regular intervals. This can be particularly useful if you tend to forget to hydrate during busy days.

  • Drink before you’re thirsty: Don't wait until you feel thirsty to drink water. Make it a habit to sip water regularly.

  • Monitor your urine: Pay attention to the color of your urine. Light yellow urine typically indicates proper hydration. Dark yellow or amber urine suggests you need more fluids.

  • Stay cool: Try to stay indoors during the hottest parts of the day, usually between 10 a.m. and 4 p.m. When outdoors, seek shade and wear light, breathable clothing to reduce sweating and fluid loss.

Related article: Sleepless in Summer? 5 Tips to Regain Control of Your Sleep

How to check if you’re dehydrated

Keeping track of your hydration levels is essential. Here are some ways to check if you’re adequately hydrated:

  • Urine color: As we mentioned, one of the simplest and most reliable indicators of hydration is the color of your urine. Aim for pale, straw-colored urine. Dark yellow or amber urine typically signifies that you need to increase your fluid intake.

  • Skin test: Another quick way to assess your hydration status is to perform a skin test. Pinch the skin on the back of your hand, hold it for a few seconds, and then release. If the skin snaps back quickly, you are likely well-hydrated. If it returns slowly, it may indicate you need to drink more fluids.

  • Daily fluid intake: Tracking your daily water intake can help ensure you’re meeting your hydration goals. Use a hydration journal or mobile app to log your fluid consumption throughout the day. This practice can help you remember your hydration needs, especially during busy or active days.

  • Weight check: Weighing yourself before and after exercise is an effective method to check for dehydration. A loss of more than 2% of your body weight during a workout indicates significant fluid loss and a need for rehydration (5). For instance, if you weigh 150 pounds before exercising and drop to 147 pounds afterwards, you have lost more than 2% of your body weight and should increase your fluid intake.

The takeaway

Whether you're at the beach, hiking, or simply enjoying the sunshine, staying hydrated is crucial for maintaining your health and overall well-being. Recognizing the early signs of dehydration, understanding the potential health risks, and adopting practical hydration tips can keep you safe, healthy and fit to make the most of the summer days.

References

  1. CDC: “Extreme Heat and Your Health” Online. cdc.org
  2. National Center for Biotechnology Information: “The role of fluid intake in the prevention of kidney disease”. Online. ncbi.nih.gov
  3. National Center for Biotechnology Information: “The Hydration Equation: Update on Water Balance and Cognitive Performance”. Online. ncbi.nih.gov
  4. Cleveland Clinic: “Electrolyte Imbalance”. Online. my.clevelandclinic.org
  5. National Center for Biotechnology Information: “Hydration to Maximise Performance”. Online. ncbi.nih.gov