Warm weather encourages us to spend more time outdoors, whether we’re heading to the beach, enjoying a festival, travelling abroad or simply relaxing in the garden. However, hot weather also increases the risk of dehydration.

When your body loses more fluid than it takes in, it can no longer function as efficiently. Mild dehydration can usually be treated easily by replacing lost fluids, but if it isn’t recognised early it can lead to heat exhaustion and, in severe cases, heatstroke – a life-threatening medical emergency.

Understanding the signs of dehydration and knowing how to prevent it can help you stay safe throughout the summer.

What is dehydration?

Dehydration happens when your body loses more fluid than it is taking in. During hot weather, your body naturally loses water through sweating as it tries to keep itself cool. If you don’t replace these lost fluids, your body can struggle to function properly and dehydration can develop.

Hot weather, exercise, travelling, illness and drinking alcohol can all increase the amount of fluid your body loses.

Who is most at risk?

Anyone can become dehydrated, but some people are more susceptible than others. Babies, young children and older adults are particularly vulnerable, as are people with long-term medical conditions such as diabetes. Those who are exercising, working outdoors, attending festivals or travelling in hot climates are also at increased risk. Anyone experiencing vomiting, diarrhoea or a fever can lose fluids quickly and should take extra care to stay hydrated.

Children and older adults can become dehydrated more quickly than healthy adults, so they should be encouraged to drink regularly, particularly during hot weather.

Signs and symptoms of dehydration

Spotting dehydration early makes it much easier to treat.

Common signs include:

• Feeling thirsty
• A dry mouth, lips or tongue
• Headache
• Tiredness or low energy
• Feeling dizzy or light-headed
• Passing urine less often than normal
• Urine that is darker in colour than usual

Young children may also:

• Have fewer wet nappies than usual
• Have a dry mouth and lips
• Have sunken eyes
• Become unusually sleepy or irritable
• Produce few or no tears when crying

If these symptoms are recognised early, dehydration can usually be treated successfully by replacing lost fluids.

Why alcohol increases the risk

Summer barbecues, festivals and holidays often involve alcohol. However, alcohol increases the amount of fluid your body loses, making dehydration more likely—especially during hot weather.

If you choose to drink alcohol, try alternating alcoholic drinks with water or soft drinks throughout the day. Drinking water before going to bed can also help replace some of the fluid your body has lost.

Travelling in hot weather

Travelling in warm climates can make it easy to become dehydrated without realising it. Long journeys, spending time sightseeing and simply being in higher temperatures all increase the amount you sweat.

Carry water with you whenever possible, drink regularly throughout the day and take regular breaks in the shade. Wearing loose, lightweight clothing and protecting yourself from the sun will also help reduce the strain on your body.

How to prevent dehydration

Preventing dehydration is far easier than treating it once symptoms develop.

Simple ways to reduce your risk include:

• Drinking fluids regularly throughout the day.
• Increasing your fluid intake if you’re active or spending time in the heat.
• Staying in the shade where possible.
• Wearing loose, lightweight clothing and a hat.
• Taking regular breaks if you’re working or exercising outdoors.
• Limiting alcohol, particularly when it’s hot.

Young children should be offered drinks regularly, even if they don’t ask, as they may not recognise that they’re becoming dehydrated.

What should you do if someone is dehydrated?

If someone is showing signs of dehydration:

• Move them somewhere cool and encourage them to rest.
• Offer plenty of water to drink. If they don’t feel like drinking much, encourage small, frequent sips.
• If they’re also feeling overheated, help cool them down by removing unnecessary clothing and using cool water or a fan if available.

If they are also showing symptoms of heat exhaustion, treat this at the same time.

Dehydration and heat exhaustion

Dehydration is one of the most common causes of heat exhaustion. As your body loses more fluid, it becomes increasingly difficult to regulate its temperature.

Typical symptoms of heat exhaustion include:

• Headache
• Feeling dizzy or faint
• Weakness or tiredness
• Feeling sick
• Heavy sweating
• Muscle cramps

If someone develops heat exhaustion:

• Move them to a cool place.
• Encourage them to lie down and raise their legs slightly if they feel faint.
• Give them water to drink.
• Cool them by removing excess clothing, fanning them or applying cool water to their skin.

Most people begin to recover within around 30 minutes. If they are not improving after 30 minutes, or their condition worsens, call 999, as they may have developed heatstroke.

When should you seek medical help?

If dehydration does not improve after drinking fluids and resting in a cool place, or if symptoms become worse, medical advice should be sought.

Call 999 immediately if the person:

• Becomes confused.
• Loses consciousness.
• Has a seizure.
• Develops symptoms of heatstroke, such as a very high body temperature, hot skin or changes in their level of consciousness.

Heatstroke is a medical emergency and requires urgent treatment.

The key message

Dehydration is one of the most common health problems during the summer months, but it is usually preventable.

Drinking fluids regularly, planning ahead and recognising the early warning signs can prevent dehydration from developing into heat exhaustion or heatstroke.

Whether you’re heading to a festival, travelling abroad, enjoying a day at the beach or simply making the most of the sunshine at home, keeping hydrated should be one of your top priorities.

About Us

First Aid for Life provides this information for guidance and it is not in any way a substitute for medical advice. First Aid for Life is not responsible or liable for any diagnosis made, or actions taken based on this information. It is strongly advised that you attend a practical First Aid course to understand what to do in a medical emergency.

First Aid for Life offer tailored first aid courses for specific activities and destinations.

Written by Emma Hammett from First Aid for life
www.firstaidforlife.org.uk

It is strongly advised that you attend a Practical First Aid course to understand what to do in a medical emergency. Please visit www.firstaidforlife.org.uk  and www.onlinefirstaid.com for more information about our practical and online courses and to access free resources.

First Aid for life provides this information for guidance and it is not in any way a substitute for medical advice. First Aid for Life is not responsible or liable for any diagnosis made, or actions taken based on this information.

Author: Emma Hammett