Summer brings sunshine, travel, outdoor fun — and a higher risk of dehydration. It’s something many people brush off as a minor inconvenience, but dehydration can become a serious medical issue if it’s not addressed quickly. And often, the early signs are subtle.

Whether you’re working outside, playing sports or simply sitting in the sun, your body loses water through sweat and evaporation. If you don’t replace those fluids regularly, dehydration can sneak up on you sometimes before you even feel thirsty.

Why staying hydrated matters

Water makes up about 60% of the human body and plays a key role in everything from regulating temperature to cushioning joints to helping with digestion and brain function. When you’re dehydrated, your body can’t perform these basic functions efficiently. That’s when symptoms start to appear.

Children, older adults and people with chronic conditions like diabetes or kidney disease are particularly vulnerable. People taking certain medications, especially diuretics or medications that affect fluid balance, should also take extra care in the heat. Even healthy adults can become dehydrated quickly if they’re physically active, drinking alcohol or spending prolonged time in hot or humid conditions.

Symptoms of dehydration

Mild dehydration can mimic other issues like fatigue or hunger. Watch for these early warning signs:

• Dry mouth or sticky saliva
• Thirst
• Headache
• Dizziness or lightheadedness
• Muscle cramps
• Dark yellow urine or reduced urination
• Feeling tired or irritable

As dehydration worsens, symptoms can escalate to include rapid heartbeat, rapid breathing, confusion or even fainting. In infants or young children, look for dry diapers for several hours, crying without tears, or unusual fussiness.

Severe dehydration is a medical emergency and should be treated promptly, especially in young children, older adults or people with existing health concerns.

Preventing dehydration

The good news is that preventing dehydration is usually simple. Here are a few ways to stay safe and hydrated:

• Drink water regularly, not just when you’re thirsty. Thirst can be a delayed signal.
• Carry a refillable water bottle and sip throughout the day, especially if you’re out in the heat.
• Eat water-rich foods like cucumbers, watermelon, strawberries and lettuce — they can help replenish fluids.
• Take breaks in cool or shaded areas during long outdoor activities.
• Avoid or limit alcohol, caffeinated drinks and sugary sodas, which can contribute to fluid loss.
• Dress for the weather. Light, breathable clothing can help keep your body temperature stable.
• If you’re caring for a child, remind them to take water breaks even if they don’t ask. Kids can get distracted and may not realize they’re thirsty.
• Older adults may not feel thirst as acutely and may need reminders to drink small amounts throughout the day.

By making hydration part of your summer routine, you can help prevent everything from headaches and fatigue to more serious complications. If you ever feel unsure about your symptoms or those of someone you’re with, don’t hesitate to call your doctor or visit urgent care. Enjoy the season and remember to keep your water bottle handy.

(Kristy Clark, DNP, CRNP, is with UPMC Family Medicine. For more information, visit UPMC.com/PrimaryCareNCPA.)