Wellness Blog

If you have ever felt dizzy or had a severe headache. Noticing your mouth going uncomfortably dry on a hot summer afternoon, your body was sending you a very clear message, please give it some water.

Dehydration might sound like an inconvenience, but in extreme heat, it can escalate very quickly into a serious medical situation. Here in India, especially during the peak summer months, the risk of dehydration is very real.

The good news is that dehydration is almost entirely preventable. Let us walk you through what you need to know about dehydration.

What Happens When You are Dehydrated?

Your body is sixty per cent water. Every single function, starting from blood flow and kidneys filtering waste and regulating your body temperature, depends on hydration. When you do not drink water or when you lose too much water through sweat, things start to go wrong.

Dehydration causes fatigue, headaches and reduced concentration. Dehydration can lead to faster heartbeats, confusion, low blood pressure and in extreme cases, organ damage.

Children, outdoor workers and people with chronic illnesses are especially vulnerable to dehydration.

How Much Water Do You Actually Need to Drink?

The eight glasses a day rule is a starting point, but the truth is, your needs depend on your body size, activity level and the temperature outside. In peak summer, most adults in India need between three and four litres of water daily. Sometimes you need water if you are working outdoors or exercising.

A simple trick to check if you are drinking water is to look at the colour of your urine. Pale yellow pee? You're good. Dark or amber? Drink water now. Just remember that thirst isn't the first sign of dehydration, it’s actually a sign you’re already behind on your water intake. 

Signs of Dehydration to Watch

1. If you are thirsty, you are already mildly dehydrated.
2. Dry mouth, lips or throat
3. Dizziness or lightheadedness, especially when standing up
4. A headache that does not go away for long periods of time
5. Muscle cramps
6. Little or no urination for hours
7. In children: no tears when crying, eye or excessive irritability

If you or a family member shows signs of severe dehydration, such as confusion, fainting, rapid breathing or no urination for eight hours or more, you need to seek medical care immediately.

Practical Tips to Stay Hydrated in the Heat

1. Start your day with a glass of water before your morning tea or coffee.
2. Carry a water bottle wherever you go and actually drink from it.
3. Include hydrating foods in your diet such as watermelon, cucumber, oranges, buttermilk and coconut water.
4. Limit alcohol and caffeine in extreme heat, as both increase fluid loss.
5. If you are outside, try to stay in the shade between 11 AM and 3 PM.
6. Replace electrolytes, such as sodium and potassium, with Oral Rehydration Solution drinks, especially if you have been sweating heavily.
7. Dress in breathable, light-coloured cotton clothing.

A Note for Parents and Carers:

Children often do not recognise thirst the way adults do. Make hydration a routine by offering water or coconut water every hour during the day. For infants under six months, breast milk provides hydration. You should consult your paediatrician for guidance.

For the elderly, remind them to drink water even if they do not feel thirsty. The sense of thirst naturally diminishes with age.

Which Department Handles Dehydration at GKNM Hospital?

At GKNM Hospital, we see more dehydration-related cases during the summer months than most people expect. Our Emergency and General Medicine teams are always ready to help. We would much rather help you prevent dehydration in the first place. Drink water and stay cool. Look after yourself and the people you love this summer. If you are ever unsure about symptoms, walk into our Outpatient Department, we are always here.

Our Paediatrics department takes care of your child's dehydration issues. Prescribes the right treatment that is suitable for your child. In our expert care, with the departments of emergency and general medicine, we are here to care for you, equipped with advanced technology in healthcare.