Summer is on the horizon, and that means warmer, more humid days. Dehydration becomes a real threat as we spend time at the beach, watching sports in the sun, and running outside even when the mornings are cool. It’s important to know signs and symptoms to look for to prevent dehydration in the first place, or what to do once you’ve gotten there.
Symptoms of Dehydration
Oftentimes, you might be on the track toward dehydration before you feel it. One telltale sign is if you have dark colored urine or are urinating less than usual (Mayo Clinic Staff, 2025-b). Extreme thirst, dizziness, tiredness, and confusion are also symptoms, as well as the age-old sign of skin that is slow to retract after being pinched (Mayo Clinic Staff, 2025-b). Moderate dehydration can be resolved by taking in fluids and electrolytes, but extreme dehydration requires medical attention (Mayo Clinic Staff, 2025-b). Experts recommend that you dilute a sports drink with water and slowly sip it to rehydrate, in order to prevent further dehydration from diarrhea (Mayo Clinic Staff, 2025-a). Again, if you’re experiencing more severe symptoms or have signs of severe dehydration, get to the hospital to receive intravenous fluids.
How to Stay Hydrated
Sipping on cool water when outside helps remedy and prevent dehydration (Mayo Clinic Staff, 2025-a). I usually recommend that people get close to a gallon of water per day, or at least 100 ounces. You may also want to consider a sports drink that contains electrolytes, like Gatorade, Powerade, Liquid IV, or LMNT, or even a drink that also has carbohydrates if you’re exerting yourself outside for longer periods (Mayo Clinic Staff, 2025-a). Additionally, eating fruits that are high in water content like cucumbers, tomatoes, melons, or even spinach and mushrooms helps keep your body hydrated (Hennessy & Ebbens, 2024). Taking breaks and avoiding longer durations in the heat will help as well!
References
Hennessy, N. & Ebbens J. (2024, April 16). Ten water-rich foods to help you stay hydrated. Bupa UK.
Mayo Clinic Staff (2025-a). Dehydration – Diagnosis & treatment. Mayo Clinic.
Mayo Clinic Staff (2025-b). Dehydration – Symptoms & causes. Mayo Clinic.
Shannon McGoey is a trainer at Merritt Clubs Eldersburg.
