Stay Hydrated This Summer

by Dr. Brett L. Lukert, DC

Summer is a time for family vacations, activities, and fun, but due to the extreme heat and humidity, it is also the time of year when we are most vulnerable to dehydration. Dehydration occurs either when we do not drink enough fluids, or do not adequately replace fluids lost through sweating, illness, or increased urination. It is during the hot summer months when most “ordinary activities” produce excessive sweating, which can be especially dangerous for children and older adults who are most susceptible to the heat.

Worldwide, dehydration caused by diarrhea is the leading cause of death in young children, affecting more than 1.5 million each year. It is also estimated that up to 70% of the population is considered to be clinically dehydrated.

Water is our body’s most vital resource and is essential to human life. Our body composition is 70% water, and when we lose more water and important mineral salts such as sodium, potassium, and calcium (called electrolytes) than we take in, we start to become dehydrated. We literally begin to dry out, and can develop common symptoms such as dry mouth, excessive thirst, dark yellow colored urine, muscle weakness, headache, dizziness, sunken fontanelles (soft top part of baby’s head), low blood pressure, rapid heart rate, and fever.

Common causes of dehydration include vomiting, diarrhea, fever, excessive sweating, and increased urination. Vomiting and severe diarrhea can cause a tremendous loss of fluids and electrolytes in a short period of time. It is crucial that replacement of these fluids begin immediately, at the first sign of sickness, in order to avoid severe dehydration. Try to avoid clear pop such as ginger ale and 7-up as a fluid source since they contain too much sugar and not enough sodium to effectively replace electrolytes. Coffee, tea, and other caffeinated beverages should also be avoided as they can make diarrhea worse.

In order to prevent dehydration, a general rule of thumb is to drink approximately haIf of your body weight in ounces of water every day. For example, a 200 pound person should try to drink 100 ounces daily. This amount should be even more during the summer or when exercising.

When we are properly hydrated, urine should be clear or light colored. If proper precautions are not taken, serious complications such as heat stroke, swelling of the brain, seizures, shock, kidney failure, and death can result. Fortunately, in most cases, dehydration can be readily avoided by simply drinking more water every day, and eating plenty of fruits and vegetables. Taking these hydration steps will help us be healthy, live healthy, and stay healthy!