This Summer stay Hydrated

Prevent dehydration & heat‑related illness

Dr. Baishakhi Chandra
Senior Medical Officer

Why Is Hydration being more Important in Summer?

In hot weather, the body loses a lot of water through sweat.
If fluids are not replaced, dehydration can occur, leading to serious health problems.

Signs of Dehydration:

• Feeling very thirsty

• Dry mouth or lips

• Passing less urine or dark‑yellow urine

• Dizziness or light‑headedness

• Tiredness or weakness

• Headache

• Muscle cramps

• Fast heartbeat

➡ Drink fluids early. Do not wait for severe symptoms.

Who are at higher risk of dehydration?:

• Elderly persons

• Infants and young children

• Pregnant & breastfeeding women

• People with diabetes, heart or kidney disease

• Outdoor workers

• People with vomiting or diarrhoea

Symptoms of heat exhaustion:

• Dizziness or fainting

• Nausea or vomiting

• Muscle cramps

• Headache

• Heavy sweating

• Cool, pale, clammy skin

• Rapid weak pulse

• Generalized weakness, tiredness, sleepiness

Effects of dehydration on your period:

• Worsened Cramps: Lack of hydration leads to more painful uterine contractions

• Low Energy & Fatigue: Dehydration saps your stamina, making you feel more tired.

• Bloating & Water Retention: When you are dehydrated, your body holds onto excess sodium, causing a bloated feeling.

• Headaches & Migraines: A reduction in fluid affects brain function, which can trigger headaches or migraines.

Heat Stroke – A Medical Emergency

• It’s a life-threatening condition that occurs when your body temperature rises rapidly and body can’t cool itself down, body temperature rises above 104 degrees Fahrenheit.

• It may be caused by strenuous activity in the heat or by being in a hot place for too long.

• Heatstroke can lead to brain damage, organ failure or death.

• Unless treated immediately, heat stroke can have fatal consequences.

Seek immediate hospital care if-

• Very high fever

• Confusion or altered behaviour

• Hot, dry skin or excessive sweating

• Rapid heartbeat

• Severe headache

• Fainting / seizures / unconsciousness

How to prevent dehydration and heat stroke?

• Drink water frequently, even if not thirsty

• Wear loose, light-coloured cotton clothes

• Avoid going out during peak heat hours

• Use hat / umbrella / sunglasses

• Carry water when traveling

• Drink ORS, coconut water, buttermilk, electrolyte rich drinks

• Eat fruits & vegetables rich in water

• Avoid excess tea, coffee & alcohol

What to do if you feel unwell-

• If you feel faint, lie down and raise your legs above your head.

• Go to a cool area and drink fluids as soon as possible.

• Move to a cool or shaded place

• Loosen tight clothing

• Drink water or ORS

• Visit hospital if symptoms persist.

Take home message

• • Drink water regularly.

  • While travelling, carry water with you.

  • Avoid excessive sun exposure.

  • Use protective goggles, umbrella/hat while going out in sun.

  • Schedule strenuous jobs to cooler times of the day

  • Seek medical help early

  • If you feel faint, lie down and raise your legs above your head. Go to a cool area and drink fluids as soon as possible.

Stay cool • Stay hydrated • Stay healthy.

--- Dr. Baishakhi Chandra.