Don’t let skyrocketing temperatures harm your health this summer: Stay hydrated. Drinking enough fluids is one of the most important things you can do to prevent heat illness.

Your body loses water when you sweat, increasing your vulnerability to dehydration. “Dehydration can lead to heat exhaustion and heat stroke in summertime,” said Daniel Zink, MSN, CNP, director of operations for urgent care services with AultmanNow Urgent Care. “Drinking water before you feel thirsty can help you maintain the hydration that your body needs.”

Be prepared when working or exercising outdoors in the summer. “When increasing activity, especially in the warmer months, it is important to plan ahead with your hydration,” Zink said. “Hydrating before activity helps you to maintain the necessary fluids to complete what you need to do safely.”

Water is usually a good choice for staying hydrated during work or exercise, as long as you eat regular meals to replace salt lost in sweat. Carry enough water with you so that you can stay hydrated throughout the activity.

It’s best to avoid energy drinks and alcohol. Some energy drinks contain high amounts of caffeine, which can add to the strain placed on your body by hot weather. Alcohol can cause dehydration and increase the risk of heat illness.

Symptoms of Dehydration

When working or exercising in the heat, pay attention to what your body is telling you. In adults, the symptoms of dehydration include:

• Feeling very thirsty
• Dry mouth
• Urinating and sweating less than usual
• Dark-colored urine
• Dry skin
• Feeling tired
• Dizziness

Severe dehydration is a medical emergency that can be life-threatening. Get medical help right away by calling 911 or going to the emergency department if the symptoms also include:

• Confusion
• Fainting
• Lack of urination
• Rapid heartbeat
• Rapid breathing
• Shock

Visit the National Institutes of Health’s Hydrating for Health for more information on staying hydrated year-round.

Sources:
Aultman Health System
Centers for Disease Control and Prevention (CDC) National Institute for Occupational Safety and Health
Medline Plus
National Institutes of Health
The StayWell Company, LLC