As temperatures rise and the days grow longer, the summer season brings with it a heightened need to stay mindful of our body’s hydration levels. While the sunshine and warmth often encourage outdoor activities and more time spent under open skies, they also increase the likelihood of dehydration, a condition that can quietly creep in and disrupt our health and wellbeing. Dehydration is more than just feeling thirsty; it’s a sign that the body is lacking the necessary fluids to function properly. Left unchecked, it can lead to fatigue, dizziness, confusion, heat-related illnesses, and in severe cases, even organ damage.
How Does Dehydration Happen?
Dehydration occurs when the body loses more fluids than it takes in, resulting in an insufficient amount of water to carry out normal bodily functions. Since the human body is made up of about 60% water, fluids are critical for maintaining temperature regulation, joint lubrication, digestion, circulation, and waste elimination. Even mild dehydration can affect mood, energy levels, and cognitive performance.
During summer, the risk of dehydration increases due to higher temperatures and greater fluid loss through sweat. Activities such as jogging, playing sports, working outdoors, or simply spending extended time in the sun can accelerate this process. What makes dehydration particularly tricky is that by the time you feel noticeably thirsty, you may already be mildly dehydrated.
Common Causes of Dehydration
There are several factors that can contribute to dehydration, especially in warm weather. The most obvious is excessive sweating, as the body tries to cool itself down. But dehydration isn’t always linked to physical activity. Simply walking under the sun, sitting in a hot room, or wearing tight, non-breathable clothing can lead to increased fluid loss.
Another common cause is inadequate fluid intake. Some people simply don’t drink enough water throughout the day. This is because they are either too busy, don’t feel thirsty, or prefer other beverages. High caffeine or alcohol consumption can also contribute, as these substances act as diuretics, increasing urine production and fluid loss.
Illnesses such as fever, vomiting, diarrhoea, or urinary tract infections can rapidly deplete the body’s fluids, as can certain medications like diuretics or blood pressure tablets. Older adults and young children are especially vulnerable because their bodies either don’t signal thirst as effectively or lose fluids more quickly.
Symptoms
The symptoms of dehydration can range from mild to severe and often start subtly. One of the earliest signs is a dry or sticky mouth, often accompanied by a sensation of thirst. As dehydration progresses, people may experience headaches, dizziness, fatigue, and a general sense of sluggishness or confusion. These symptoms occur because the brain and muscles are not receiving the fluid they need to function efficiently.
Another common indicator is a reduction in the frequency and volume of urination, along with dark yellow or amber-coloured urine, which suggests the body is trying to conserve water. The skin may also feel dry or less elastic, and in children or infants, signs such as sunken eyes, dry lips, no tears when crying, or a lack of wet nappies for several hours should raise immediate concern.
In more severe cases, dehydration can lead to rapid heartbeat, low blood pressure, fainting, and confusion. At this stage, it becomes a medical emergency that may require intravenous fluids and hospital care.
How to Prevent Dehydration
Prevention starts with the simple habit of drinking enough fluids consistently throughout the day. Water is the best option, but herbal teas, diluted fruit juices, and water-rich foods like cucumbers, melons, oranges, and lettuce also contribute to hydration. Rather than waiting until thirst sets in, it’s healthier to sip water at regular intervals especially when outdoors or active.
During hot weather or exercise, fluid needs increase. It’s advisable to drink before, during, and after physical activity. When spending extended time in the sun, carrying a water bottle, wearing breathable clothing, and taking shade breaks can all help regulate body temperature and reduce sweat-related fluid loss.
It’s also helpful to be mindful of urine colour. A light straw-yellow shade is usually a sign of proper hydration, while dark yellow or amber could indicate a need for more fluids.
For people who find plain water boring, adding a slice of lemon, cucumber, or a few mint leaves can make it more appealing. However, sugary drinks and excessive caffeine should be limited, as they can do more harm than good in maintaining hydration.
What to Do When Dehydrated
Recognising the signs of dehydration is key to taking quick and effective action. Mild dehydration may cause symptoms like dry mouth, tiredness, headache, dizziness, or less frequent urination. In such cases, start by drinking water immediately, and if possible, rest in a cool, shaded or air-conditioned environment.
In moderate cases, where dizziness, weakness, or confusion sets in, an oral rehydration solution (ORS) can be useful. These solutions contain a balanced mix of salts and sugars that help the body absorb fluids more efficiently. They are especially helpful after bouts of diarrhoea or vomiting, or for those who have been sweating heavily.
In cases of severe dehydration, particularly when accompanied by rapid heartbeat, fainting, sunken eyes, or inability to keep fluids down, medical attention is urgent. Intravenous (IV) fluid replacement may be required to quickly restore hydration and stabilise the body’s functions.
Living Well and Staying Healthy
Staying hydrated is not just about avoiding danger; it’s part of living well. Proper hydration improves energy levels, supports brain function, aids digestion, and helps maintain healthy skin. Especially during the summer, maintaining a hydration routine contributes to better performance in daily activities, a more stable mood, and overall wellbeing.
To make hydration a seamless part of life, it can help to build routines around it. Drink a glass of water after waking up, before meals, and before bed. Always carry water when stepping out, and consider setting reminders or using hydration tracking apps if you tend to forget.
Also, remember that hydration needs vary from person to person. Athletes, outdoor workers, pregnant and breastfeeding women, and people on certain medications may need to be even more intentional about fluid intake. Hydration is not a one-size-fits-all model but a conscious practice based on awareness, body cues, and environmental conditions.