Medicine or Malarkey: If You're Thirsty, Are You Already Dehydrated?

The calendar may say that summer is officially over, but it can still get officially hot out there. We’ve already talked about sun safety and other outdoor safety tips, but one hot-weather health issue that can creep up on people unexpectedly is dehydration. It affects people of all shapes, sizes and ages. And it can be deadly.

You might have heard the old adage, “If you’re thirsty, you’re already dehydrated.”  Is it true? Well, it’s highly possible! Thirst can be an unreliable way to gauge dehydration. When you’re in hot weather, sick or exercising excessively, your body loses a lot of fluids before your brain realizes you need to refill.

Some ways to avoid dehydration:

• Drink more water early on, especially if you’re active in hot, humid weather or higher altitudes.
• Avoid beverages with caffeine.
• Avoid high-protein diets, or if you are following a high-protein diet, drink eight to 12 8-ounce glasses of water per day.
• Avoid alcohol, which actually increases dehydration and can lead to making bad decisions.
• Wear lightweight, light-colored clothing when outdoors.
• Head indoors if you feel light-headed or dizzy.

If you find you’re experiencing mild dehydration, here are some tips for recovery:

• Drink water or sports drinks, which can help replace lost electrolytes.
• Avoid carbonated beverages, fruit juices and coffee, which can all make symptoms worse.
• Beware of using salt tablets for mild or exercise-related dehydration. Too much salt can lead to a condition called hypernatremic dehydration.

You should see a medical professional if you are experiencing any of these symptoms:

• Severe diarrhea, with or without vomiting or fever
• Bloody or black stool
• Moderate diarrhea for 24 hours or more
• Inability to keep down fluids
• Irritability, disorientation, sleepiness or lethargy