July 2025 — With summer activities and the summer heat ramping up, staying hydrated is an important reminder for the season. Dehydration can be sneaky, so here’s how to recognize it and what to do before it gets too serious.
Water plays a vital role in keeping our bodies running smoothly. It helps regulate our body temperature, move nutrients through our systems, flush out waste, and cushion our joints and organs. But when we lose more fluids than we can take in through sweating, illness, or by just not drinking enough water, we can become dehydrated. And it doesn’t take long to start feeling its effects.
Many people don’t feel thirsty until they’re already mildly dehydrated which is why it’s important to recognize the symptoms, especially during Idaho’s hot and dry summers.
In adults and children, signs of dehydration can include:
- Dark yellow or strong-smelling urine
- Feeling dizzy or lightheaded
- Fatigue
- Dry mouth or tongue
- Headaches
- Craving sweets
- Confusion or rapid heart rate (in more severe cases)
Infants and young children may show different signs such as:
- Fewer wet diapers
- Dry lips and tongue
- No tears when crying
- Sunken eyes or soft spots on the head
- Drowsiness or irritability
If left untreated, dehydration can lead to serious complications like heatstroke, kidney problems, or even low blood volume shock (hypovolemic shock), which is a life-threatening condition. Older adults and young children can be especially vulnerable as their bodies don’t hold water as well or may not signal thirst as clearly.
Dehydration, however, doesn’t just happen on long hikes or scorching days. It can result from everyday activities or health conditions. Common causes include:
- Not drinking enough water throughout the day
- Being outdoors in hot weather
- Exercise or excessive sweating
- Fever, vomiting, or diarrhea
- Drinking alcohol or too much caffeine
- Taking certain medications, like diuretics
The best way to avoid dehydration is simple: drink fluids regularly throughout the day. Most people do well with 6 to 8 cups of water daily, but your needs may be higher if you’re active, sick, or outdoors in the heat. Drinking water is best, but fluids from fruit, broth-based soups, and even sports drinks with electrolytes can help, especially if you’ve lost a lot of fluids quickly.
If you’re already showing signs of dehydration, start with small sips of water or an electrolyte drink and gradually increase your intake. For moderate to severe symptoms such as confusion, fainting, or inability to keep fluids down, make sure to visit an emergency room right away, as you may need IV fluids or further medical evaluation.
Dehydration is preventable, and staying ahead of it is key. If you’re unsure about your symptoms or need help deciding what to do next, walk in to any of our urgent care locations or book an appointment online. Stay cool, stay safe, and don’t forget your water bottle!