Did you know dehydration leads to over 500,000 hospitalizations in the U.S. each year? While summer brings sunshine and fun, it also increases your risk of getting dehydrated—especially if you're spending time outdoors, traveling, or managing illness. Here's what you need to know to stay safe, hydrated, and healthy this season.
What Is Dehyration?
Dehydration happens when your body loses more fluids than it takes in, making it harder for your organs to function properly. You can lose fluids through sweat, urine, fever, vomiting, or diarrhea. Not drinking enough water—or taking medications that increase urination—can also lead to dehydration.
While thirst is your body's natural signal to drink more, it isn't always the most reliable cue. Babies, older adults, and people with chronic health conditions may not feel thirsty until dehydration becomes more severe. That's why it's important to stay ahead of it.
Why Water Matters
Water makes up a big part of your body—your brain is 73% water, your lungs are 83%, and even your bones contain about 31% water. Every cell and organ depends on it. Staying hydrated helps:
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Regulate your body temperature (especially in warm weather)
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Lubricate joints and cushion bones
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Support digestion and flush out waste
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Deliver oxygen and nutrients throughout the body
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Balance hormones and chemical signals
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Protect your brain and spinal cord from injury
When you sweat, your body uses water to cool itself down. If you don't replenish that lost fluid, your body can quickly become dehydrated.
Who's At Risk?
You Anyone can become dehydrated, but some groups are more vulnerable:
- Infants and young children lose fluids more quickly, especially during vomiting or diarrhea.
- Older adults naturally have less water in their bodies and may not feel thirsty.
- People with chronic illnesses, like diabetes, or those taking medications like diuretics ("water pills"), may need extra hydration.
- Athletes or active individuals in hot weather are more likely to lose fluids through sweating.
How to Recognize Dehydration—and When to Get Help
Dehydration can come on quickly, especially in the heat or when you're sick. Keep an eye out for these signs:
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Extreme thirst or dry mouth
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Fatigue, dizziness, or lightheadedness
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Dark yellow urine or less frequent urination
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Confusion, crankiness, or sluggishness
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Dry skin or skin that doesn't bounce back when pinched
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Sunken eyes or cheeks
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No tears when crying or few wet diapers in infants
Mild dehydration can often be treated by drinking more fluids. But if symptoms don't improve—or if you or a loved one is vomiting, has had diarrhea for more than 24 hours, can't keep fluids down, or has a high fever—it's time to seek medical care.
Know the Difference: Heat Exhaustion vs. Heat Stroke
Dehydration combined with physical activity in hot weather can lead to more serious heat-related illnesses like heat exhaustion and heat stroke. Heat exhaustion can occur when your body overheats but is still trying to cool itself through sweating. Symptoms include:
Heavy sweating
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Nausea or vomiting
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Headache
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Weakness or fainting
Cool, clammy skin
If untreated, heat exhaustion can progress to heat stroke, a life-threatening emergency.
Watch for these signs of heat stroke:
- Confusion or loss of consciousness
- Body temperature over 103°F
- Hot, dry skin (or excessive sweating)
- Rapid heartbeat or pulse
If you suspect heat stroke, call 911 immediately and move the person to a cooler, shaded area.
Staying hydrated is one of the best ways to prevent both heat exhaustion and heat stroke, especially during outdoor activities in warm or humid weather.
How to Prevent Dehydration
The good news? Most dehydration can be avoided. Here's how:
- Drink fluids consistently, especially water. Don't wait until you're thirsty.
- Eat hydrating foods like fruits, vegetables, and soups.
- Avoid caffeine and sugary drinks that can actually increase fluid loss.
- Hydrate before, during, and after exercise, especially in the heat.
- Use oral rehydration solutions for kids who are sick or vomiting.
- Drink more during illnesses, even minor ones like colds or the flu.
Stay Safe and Hydrated with Support from Ascend Medical
If you're feeling off this summer—or you're caring for someone who might be at risk of dehydration—Ascend Medical is here to help. We offer same-day virtual or in-person visits, including care for heat-related illnesses, fevers, stomach bugs, and more.
Call us at (888) 559-9205 or book a wellness or urgent care appointment today.
