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Up to 75% of Americans undergo from continual dehydration, in accordance with a number of research — and this turns into much more harmful as summer temperatures heat up.
To show you how to keep hydrated in the heat, Dr. Sanjai M. Thankachen, a psychiatrist and doctor in Fountain Valley, California, shared some tips and warning indicators in an interview with Fox News Digital.
In the summer, the heat causes the physique to sweat extra in order to manage temperature. This results in a lack of very important fluids, which might create dehydration, he stated.
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“Maintaining hydration when it’s hot helps to regulate body temperature, supports organ function and improves overall well-being,” Thankachen stated.
What to observe for: Signs of dehydration
Some early indicators of dehydration embrace thirst, fatigue, dizziness, lightheadedness, dry mouth, dry lips and darkish urine, the physician stated.
If dehydration isn’t addressed, it could actually result in heat exhaustion and heatstroke.
Up to 75% of Americans undergo from continual dehydration, per a number of research — which turns into much more harmful amid summer temperatures. (iStock)
Heat exhaustion occurs first — that is when extra sweating causes the physique to lose giant quantities of water and salt, per Healthline.
Signs of heat exhaustion embrace weak spot, nausea, dizziness, lightheadedness, a weak however quicker pulse, and pale, chilly or clammy pores and skin, per Healthline.
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This can progress to heatstroke, which Healthline defines as “a serious medical emergency that occurs when your body is unable to control its internal temperature.”
With heatstroke, the physique can attain temperatures above 104°F. Other signs can embrace disorientation, lack of consciousness and scorching, purple, dry or moist pores and skin.
Other risks of dehydration
When left unchecked, extreme dehydration can result in kidney issues.
“Inadequate hydration can increase the risk of kidney stones or urinary tract infections,” Thankachen warned.
Some early indicators of dehydration embrace thirst, fatigue, dizziness, lightheadedness, dry mouth, dry lips and darkish urine. (iStock)
Dehydration may result in low blood stress and imbalances with electrolytes, which might result in lightheadedness, fainting, irregular heartbeat and different issues, the physician stated.
Why it is best to keep away from alcohol in the heat
As tempting because it could be to get pleasure from a margarita at the pool, alcohol has a dehydrating impact on the physique, making it doubtlessly harmful on scorching summer days.
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Alcohol is a diuretic, which means it promotes urination.
This causes the physique to lose vital fluids and electrolytes, Thankachen defined.
Water is the finest and simplest strategy to hydrate, adopted by drinks which can be wealthy in electrolytes and don’t comprise added sugars, specialists say. (iStock)
“When you consume alcohol, your body produces more urine than normal, which leads to dehydration,” he stated.
“Alcohol can also impair the release of vasopressin, an antidiuretic hormone, which helps regulate water balance in the body.”
Dehydration from alcohol particularly consists of such signs as thirst, fatigue, irritability, confusion and headache, the physician stated.
Water is at all times finest
Water stays the finest and simplest strategy to hydrate, in accordance with Thankachen.
Other nice choices embrace drinks which can be wealthy in electrolytes and don’t comprise added sugars, like fruit-infused water, Pedialyte and natural teas.
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We’ve all heard the age-old steerage to drink eight cups of water a day, however the quantity every particular person wants will depend upon many elements, similar to age, weight, exercise stage, local weather and present well being circumstances, per Cleveland Clinic.
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Monitoring the coloration of your urine is one strategy to verify hydration ranges. Darker urine is an indication of dehydration, whereas clear or light-colored urine signifies that you just’re consuming the correct amount.
When in doubt, it’s finest to speak to your physician to find out how a lot it is best to drink to remain hydrated.
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