When temps reach well into the triple digits, that says a lot about how we should be taking care of ourselves. Hydration is utterly imperative in extreme heat. Nose bleeds, fainting, headaches and the like are all causes of dehydration.
Dehydration occurs when the body loses more water than it takes in, disrupting vital metabolic functions. It can result from sweating, illness, or not drinking enough fluids. Even mild dehydration can have health risks, and chronic dehydration may lead to kidney stones or chronic kidney disease.
So, what can you do to fend off the heat’s perils on your bodily function?
Signs and symptoms
Dehydration symptoms include thirst, headaches, fatigue, confusion, nausea, low urine output, and in severe cases, seizures. Even mild dehydration (1–2% water loss) can affect thinking. Older adults may feel less thirst with age, though studies show similar fluid intake across ages. Fatigue is the most common symptom in seniors, and dehydration increases health risks, especially in hot weather.
If your urine is a darker yellow than normal, you are dehydrated. Healthy urine should appear clear, light yellow or straw-colored.
Cause
Dehydration risk factors include exertion in hot or humid weather, high altitudes, endurance sports, aging, infancy, chronic illness, and certain medications.
In older adults, reduced thirst and limited water access—especially with conditions like hyperglycemia—are common causes. Water loss can occur through sweating, vomiting, diarrhea, or breathing. Dehydration may result from illnesses or conditions that disrupt water balance by limiting intake or causing sodium buildup.
Prevention
Thirst is usually a reliable guide for staying hydrated during routine activities. Water needs vary by individual factors like weight, age, activity level, and environment. Extra fluids may be needed during exercise, heat exposure, or when thirst is diminished. For athletes, drinking according to thirst supports performance and safety; studies haven’t shown benefits to drinking beyond thirst during exercise.
In hot or humid conditions or during intense physical activity, sweat loss can be significant—up to 3–4 liters per hour in men. This also leads to a loss of electrolytes, particularly sodium.
For most athletes sweating over 4–5 hours, sodium loss remains under 10% of body stores and is usually well tolerated. Including sodium in hydration drinks may offer benefits and is generally safe if the drink is hypotonic, as replacing water remains the main priority.
Treatment
The best treatment for mild dehydration is drinking water and limiting fluid loss. While water restores blood volume, food also helps with hydration—about 22% of water intake in the U.S. comes from food. As hydration improves, urine returns to normal.
Infuse your water with herbs and fruit such as mint, slices of lemon, cucumbers, strawberries, etc. Try a variety and see what appeals to you. You may, also, drink 100% coconut water, as an all natural electrolyte.
Try eating your water! Watermelon contains a lot of water, as do grapes. There are a number of other fruits are also good, like oranges, grapefruits and pineapple. Actually, any kind of fruits are good because they also give energy like glucose, naturally occurring sugars as well as their water content.
Source: adapted from Wikipedia, Web MD