The Health Risks of Dehydration in Summer

Summertime heat waves will hurt our health. One of the most frequent ailments to which a person may be susceptible during the summer season is dehydration. It’s crucial to stay hydrated whilst the temperature rises and to drink lots of water.

Dehydration occurs when our body loses more fluids than it can take in, and hence, the chance of dehydration is substantially increased in the summer’s excessive heat. It is essential to take note of its causes, symptoms, and preventative measures of dehydration to protect our health during the warmest months of the year. 

What is Dehydration?

A deficiency in fluid intake or an extra fluid loss from the body can cause dehydration, which could impair biological processes and cause an imbalance in electrolytes. To put it in another manner, it takes place when the body doesn’t have sufficient water to perform its functions. Dehydration will arise in case you don’t replace lost fluids. Water is crucial to our bodies for several essential methods, which include controlling body temperature, facilitating digestion, and putting off the waste. These important functions are hampered because of dehydration, which can have negative outcomes on our health.

Dehydration may additionally affect anyone; however, it can be especially harmful to small kids and older adults. Severe diarrhoea and vomiting are the most common causes of dehydration in younger kids. Elderly people may be at greater risk of dehydration because of clinical problems or side effects from medicine, as well as having naturally lower body water levels. Excessive dehydration calls for emergency medical attention despite the fact that mild to moderate dehydration can generally be reversed by means of increasing fluid intake.

Causes of Dehydration

Simple factors can contribute to dehydration, such as not drinking enough water due to illness or hectic schedules or not having access to clean water when travelling or camping. Other reasons for dehydration are as follows:

• Excessive Sweating: Our bodies sweat more in the summer because of the high temperatures, which make them want to cool off. If the lost fluids are not sufficiently replaced, de-hydration may occur very fast.
• Inadequate Fluid Intake: Dehydration may occur from not drinking enough liquids, particularly water. Insufficient hydration may be caused by a number of factors, including forgetfulness, hectic schedules, or a simple lack of thirst.
• Alcohol and Caffeine Consumption: Alcohol and caffeine-containing beverages may function as diuretics, causing an increase in the output of urine and a decrease in fluid retention. Excessive use of these drinks, especially during hot weather, might worsen de-hydration.
• Physical Activity: Exercise or outdoor activities during the summer can result in considerable fluid loss from perspiration, particularly if proper hydration techniques are not followed.
• Diarrhoea: The most frequent cause of excessive water loss is diarrhoea. Significant water loss from the body is caused by frequent, runny faeces. Many bacterial and viral diseases that cause loose stools are prevalent in the summer.

Signs of Dehydration

The most common symptoms and signs of dehydration are listed below. Each person may, however, experience symptoms in a unique way. Among the symptoms might be:

• Thirst: One of the earliest signs of de-hydration is thirst. However, by the time you feel thirsty, you may already be mildly dehydrated.
• Dark Urine: A deficiency of water and concentrated waste is indicated by urine with an amber or dark yellow hue.
• Dry Mouth and Lips: Because saliva production is decreased, de-hydration frequently presents as dry lips and mouth.
• Fatigue & Weakness: Feelings of weakness and exhaustion can result from de-hydration since the body cannot operate at its best without enough fluids.
• Dizziness or Lightheadedness: Standing up might result in lightheadedness or dizziness due to a reduction in blood pressure in extreme cases of dehydration.

Who’s Most at Risk For Dehydration?

Although dehydration can affect anybody, certain persons are more susceptible than others:

• Elderly People: Elderly people are especially prone to dehydration because they may have a diminished sensation of thirst and impaired renal function.
• Infants & Children: Children can lose fluids more quickly through perspiration because of their larger surface area to body mass ratio, and they may also be less able to identify and react to thirst cues.
• Athletes and Outdoor Workers: Due to increased fluid loss through perspiration, those who work outside or participate in physically demanding activities are more likely to get dehydrated.
• People with Chronic Illnesses: Dehydration risk may increase due to the effects of certain medical diseases, such as renal disease or diabetes, which alter the body’s fluid balance.

Dehydration Effect on Your Digestive Tract:

Dehydration can affect your digestive tract in a number of ways, some of which are as follows:

• Acid reflux and stomach ulcers: When the stomach doesn’t have enough water to create digestive acid, it can lead to gastritis, ulcers, and reflux. This is also the case when calcium and magnesium levels are low. Research has demonstrated that by momentarily increasing stomach pH, drinking water can help reduce the severe symptoms of acid reflux.
• Constipation: The food passes through your intestines because of water. The large intestine (colon) will absorb as much water as it can from the food you eat if you are dehydrated, which can make it difficult for the stool to pass and result in discomfort and constipation.
• Bloating and nausea: People who are 1-2 per cent dehydrated typically experience thirst. The body might confuse it for hunger and not recognise the difference. 
• Bad breath: Dehydration causes salivary gland output to diminish, which can result in Halitosis or foul breath. Another reason for the feeling of “food getting stuck in your throat” (Dysphagia) might be a reduction in saliva production.

Treatment of Dehydration

Dehydration is normally treatable at home, while in severe instances, one might need to be admitted to the hospital. Hospital treatment might consist of the following:

• Fluids administered intravenously (IV) or via a vein
• Tracking of an imbalance in electrolytes.
• Acetaminophen in cases of fever.
• Rest

How to Avoid?

By taking certain precautions, dehydration may be avoided.

• Drink plenty of water throughout the day to be well-hydrated and prevent hydration problems. Drinking water before feeling thirsty is the best approach to prevent low hydration. It is typically not wise to wait for thirst as it is a late indicator of de-hydration.
• Incorporate fruits and vegetables with high water content, such as watermelon, cucumber, and oranges, into your diet.
• To prevent de-hydration during the summer, individuals who want to engage in strenuous physical activity outside should consume at least 1.5 litres of water two hours prior to the activity. Following the exercise, they ought to refuel with adequate fluids.
• Make sure to take frequent pauses in the shade to relax and drink when exercising or spending time in the sun.
• To make sure you’re getting enough water, check the colour of your urine. Caffeine and alcohol should be used in moderation since these might exacerbate fluid loss.
• If vomiting and diarrhoea are noticed, medical attention must be given right away. There may be a requirement for IV or oral fluid replenishment.
• When going outside, wear airy, lightweight clothing and cover up with a wide-brimmed hat to avoid overheating.

How to Stay Hydrated?

Keeping hydrated is essential for preserving general health and well-being, particularly in the heat of the summer. The following are some crucial guidelines to keep you properly hydrated:

• Consume Veggies High in Water: Broccoli, spinach, cucumbers, cabbage, onions, and so forth are examples of vegetables that are high in water content and nutrients.
• Set Reminders: Make a note to remind yourself to drink water, particularly if your schedule is hectic and you might forget to stay hydrated.
• Coconut Water: One of the greatest alternatives to regular water is coconut water. It is abundant in nutrients, largely composed of water, and offers a number of other advantages.
• Natural Fruit Juices: Many fruits contain a lot of water. Fruits that are high in water and other nutrients include apples, watermelon, muskmelon, oranges, and so on.
• Carry a Water Bottle: Always have a reusable water bottle with you to make sure you always have access to water.

Conclusion

Dehydration is a serious health issue, especially in the hot summer months. To identify and treat dehydration quickly, one must be aware of its causes and symptoms. We may safeguard ourselves from the harmful consequences of dehydration and have a safe and healthy summer by drinking enough water, keeping an eye on the colour of our pee, and adopting preventative actions.