What is dehydration and how can it impact your health?

July 01, 2021 | Blogs

Now that the weather has warmed, it's the perfect time to enjoy outdoor activities such as beach days, picnics and endless hours on the golf course.

Unfortunately, too much of this heat can be dangerous and cause harmful dehydration. So, before heading out on a hot day, make sure to bring plenty of water.

Excessive heat can cause extreme dehydration and can lead to serious health effects such as heat stroke, fatigue and vomiting. "Dehydration is the absence of sufficient water in the body," says Alicia Morgan-Cooper, M.D, a pediatrician with LifeBridge Health. "It's caused by low water intake, excessive sweating in hot weather or working outside in the heat, vomiting and diarrhea, medicines or chronic health conditions such as inflammatory bowel disease."

Water is an essential part of staying healthy. Especially as the temperatures begin to rise, it's important to remember to drink water and stay conscious of the signs of dehydration. For most adults and children, the symptoms of dehydration include headache, dizziness, thirst, dark urine, dry mouth, muscle weakness and even constipation.

While dehydration can happen at any time, it is especially important to keep an eye on your water intake when outside in the heat. "Always drink more in hot, humid weather," says Morgan-Cooper.

Since heat can contribute to dehydration, it may be necessary to add electrolytes to your body along with water. "Adding electrolytes like sodium and potassium present in drinks such as Vitamin Water or Gatorade can help your body absorb fluids better when dehydrated," says Morgan-Cooper.

Chances are, you've felt dehydrated before, but in some cases chronic dehydration can become extremely dangerous. "Complications such as poor kidney function, hypertension and urinary tract infections can arise due to chronic dehydration," says Morgan-Cooper. Long-term dehydration can also cause mental health issues like confusion. The consequences of chronic dehydration can be severe, which is why drinking plenty of water is so important.

In order to stay hydrated, especially during an outdoor sporting event or hang-out by the pool, it's important to understand the proper amount of water intake. "A good guide is eight glasses of eight ounces of water per day," says Morgan-Cooper. "However, for exercise and athletic activities, you should drink 16 to 24 ounces before and after, and three to eight ounces every 15 minutes during activity." While drinking too much water is possible, it is very rare.

There are additional ways to stay hydrated that don't include drinking water. "Many fruits and vegetables, especially melons, have high water content that can keep you hydrated," says Morgan-Cooper. So, if you are planning to pack snacks for the pool, this is something to keep in mind.

For information on services offered by LifeBridge Health, including specialty care and community events, visit lifebridgehealth.org or call 410-601-WELL.