The risk of dehydration is real - and it can be deadly. Here's what you need to know to prevent it.


Water is essential for our bodies to function properly. Every cell, tissue, and organ in our bodies needs water to work correctly. Water aids in the digestion, absorption, and transportation of nutrients helps to regulate our body temperature, and is necessary for detoxification. So, it's no surprise that when we don't drink enough water, we start to feel the effects. The body is made up of around 60% water and it's important to keep hydrated in order to function properly. Most healthy adults need to drink 8 to 10 cups of fluids a day. But, this can vary depending on your activity level, the climate, and other factors.


In general, you should drink:

  • 2 to 3 cups of fluids with meals

  • 1 to 2 cups of fluids an hour before you exercise

  • 4 to 8 ounces of fluids every 15 to 20 minutes during exercise

  • 8 ounces of fluids within 30 minutes after exercise


If you're pregnant or breastfeeding, you need more fluids. Check with your healthcare provider to find out how much you should drink.


Dehydration occurs when our bodies lose more water than we take in. We can lose water through sweating, urination, and even breathing. And, while it's important to replenish the water we've lost by drinking more fluids, sometimes our bodies need more than just water to recover from dehydration.


If you're feeling any of the following symptoms, you may be dehydrated:


  • Thirst

  • Dry mouth

  • Fatigue

  • Lightheadedness

  • Muscle weakness

  • Headache

  • Irritability


If you suspect you may be dehydrated, it's important to seek medical attention immediately, as dehydration can lead to serious health complications, such as heat stroke, kidney stones, or even urinary tract infections. Severe dehydration must be treated by a doctor. People with severe dehydration need to be hospitalized so they can be given fluids intravenously (through IV).


So how can we prevent dehydration?


  1. Drinking plenty of fluids during the day, especially water

  2. Avoiding diuretics such as caffeine and alcohol

  3. Eating foods that are high in water content, such as fruits and vegetables

  4. Taking regular breaks if you're working in a hot environment

  5. Wearing loose, light clothing if you're going to be in a hot environment

  6. Exercising in cooler environments or during cooler times of the day


So, if you're feeling tired, sluggish, or just not quite yourself, make sure to drink plenty of water and stay hydrated!

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