As the temperature rises, so does the risk of dehydration. Lindsey Russell, a family nurse practitioner with Atrium Health Primary Care Family Medicine Virtual, shares tips on staying hydrated this summer, warning signs of dehydration and how virtual primary care can help you access the care you need from the comfort of your own home.
“As summer ramps up, it’s important to be prepared so you can stay hydrated,” says Russell. “And it’s super important for our vulnerable populations, such as older adults, children and those with chronic medical conditions to stay hydrated.”
Causes of dehydration
Dehydration occurs when your body loses more fluid than it takes in. The most common causes of dehydration are:
- Sweating a lot on a hot day or during intense exercise.
- Not drinking enough water.
- Taking a medication that causes frequent urination.
- Vomiting, fever or diarrhea.
How to prevent dehydration this summer
“I’m a huge proponent of staying hydrated,” says Russell. “It’s good for your heart, kidneys, skin, brain and other organs.”
She recommends:
- Aim for about 100 fluid ounces of water per day but check with your healthcare provider if you have a chronic condition such as kidney disease or heart failure.
- Opt for sugar-free drinks, or flavor your water with cucumber, lemon or lime.
- Before exercising in the heat, drink 16-20 ounces of water. Then, sip 6-12 ounces every 10-15 minutes, and rehydrate with 16-24 ounces afterward.
- Use a sugar-free electrolyte drink if you're sweating heavily, vomiting or have diarrhea.
- Avoid alcohol and caffeine — they can increase your risk of dehydration.
- Eat hydrating foods like fruit, vegetables and soup.
Signs of dehydration and when to seek care
Mild to moderate dehydration symptoms can include:
- Dizziness
- Irritability
- Headaches
- Confusion
- Muscle cramps
- Dry mouth
- Fatigue
- Red skin
- High heart rate with low blood pressure
- Dry cough
- Swollen feet
- Low appetite
- Constipation
- Dark-colored urine (your urine should be pale yellow or clear)
Russell also suggests gently pinching the skin on the back of your hand to determine if you’re dehydrated.
“If the skin falls back down quickly, that means you’re likely hydrated,” she says. “If it stays in place and takes a while to return to normal, that’s a clinical sign you’re dehydrated.”
For infants and children, dehydration symptoms can include:
- Crying without tears
- Less than six wet diapers per day (for babies)
- No urination or wet diabetes for eight hours (for toddlers)
- Fussiness
- Sunken eyes
- Rapid, deep breathing
- Sunken soft spot on your baby’s head
- Wrinkled, dry skin
You should call 911 if you or a loved one has signs of heatstroke or severe dehydration, including:
- A fever of 103 degrees or more
- Seizures
- Rapid pulse
- Hot, dry, red skin
- Muscle twitching
- Hallucinations
- Slurred speech
- Altered mental state
- Fainting
- Lack of sweating
Severe dehydration can be dangerous and even deadly if left untreated. Dehydration is especially risky if you have diabetes, a mental health condition, obesity or heart disease.
If you have mild to moderate symptoms and suspect dehydration, it can be helpful to contact a virtual primary care virtual provider who can meet with you through a video or phone call, review your symptoms and make recommendations for next steps.
“It helps us catch these early warning signs of dehydration before things escalate and you have to go to the emergency department for IV fluids,” says Russell. “We have providers who are licensed in North Carolina, South Carolina, Georgia, Virginia and several Midwestern states, so we can give timely advice or medication adjustments even while you’re traveling. We’re here and we’re ready to help.”
Learn more about Atrium Health Primary Care Family Medicine Virtual.
