Dehydration: Beating the Heat in Texas Summers

We’re in the full swing of summer now in Texas, and with many long, hot days ahead, it’s important to be able to recognize the early warning signs of overheating and dehydration in yourself and your loved ones! Here are a few tips to keep you aware, as well as some quick ways to stay hydrated in the heat.

Signs of Dehydration

In Kids…

Stay wary of a dry tongue or mouth, as well as dark urine, and few to no tears when crying. In infants, keep track of wet diapers—if your baby stays dry for three hours or more, that may be a cause for concern. A surefire way to check with infants is the soft spot on the top of their head: typically, it should be level with the rest of the skull. If the spot looks or feels sunken (when gently ran over with two fingers), your baby needs fluids!

In all ages, you may also notice sunken eyes, wrinkled skin, listlessness, or irritability. Listlessness is defined as a lack of energy, or your child growing drowsy or sluggish. Dehydration may also be monitored by poor skin turgor, which refers to the elasticity of your child’s skin. Softly pinch the skin on the back of their hand, inside of their elbow, or over their abdomen. If the skin doesn’t immediately snap back to form, then your child is on their way to dehydration. (As a disclaimer, this method is not always reliable, but is most effective when checking children, as adults, especially over 65, may have varying skin elasticity.)

In Adults…

Thirst is not always a good indicator of dehydration in adults. Many won’t even feel it until they sit down and take that first sip of water!

 However, a stuffy head (or outright headache), dark urine, and fatigue, dizziness, or a general sense of confusion are good indicators that you need to replenish some fluids. Confusion may be defined as a decrease in concentration, or feelings of an altered mental state—heart palpitations and black spots in the vision when moving or standing up are also signs. 

Check in with older adults (people over 65) often, as seniors have a lower water body content than younger adults. Simply questioning whether or not they have a headache could make a big difference in knowing when it’s time to rest and rehydrate. 

Signs of Overheating

Though they are two different things, overheating can often lead to dehydration, and vice versa. Overheating, if left untreated, may also lead to heat exhaustion or even heat stroke. Children’s symptoms are mostly similar to adults, so watch out for…

• Cool, clammy skin covered in goosebumps
• Increased irritability or sensitivity
• Confusion, loss of focus, difficulty putting a sentence together
• Muscle cramps and/or headaches
• Excessive sweating
• Increased thirst

As the situation gets more drastic, certain symptoms will cease, and be replaced with their opposites. Act quickly (as in, seek immediate cooling) if you or your child experience…

• Hot, flushed, dry skin
• A lack of sweating, even though it’s still hot
• Dizziness or fainting
• Extreme muscle cramps
• Rapid breathing
• Fatigue, weakness, or incoherence 

Cooling Down

For mild cases of both dehydration and overheating, simply getting somewhere cool and drinking fluids can get you back on your feet. Don’t chug—space out sips of your drink of choice, preferably something electrolyte heavy, until symptoms cease. 

Electrolytes are minerals vital to bodily functions. Sports drinks, Pedialyte, and fruit juices are the best in regards to replenishing electrolytes, though water, a piece of fruit, or salty (within reason) broths and soups can work too. Avoid coffees, teas, soda, and alcohol, as all of these can pull more fluids from your body than they replenish. 

For more extreme cases, seek air-conditioning or a cool, shaded space immediately. If at home, you can immerse yourself or your child in cool (not cold) water in a bathtub, or apply towels or fabric soaked in cool water to the skin, replacing them frequently as they warm or dry. If your child is having trouble with coherency or coordination, be careful administering fluids. It is advised to wait until there is no possibility of a choking or drowning hazard. 

Visit a Doctor if…

• Vomiting or diarrhea occurs
• There is blood in stool or vomit
• You or your child haven’t urinated in over 8 hours
• Weak or rapid pulse
• Repeated feelings of nausea, weakness, or dizziness when trying to stand or move

Replenishing fluids at the hospital is typically a quick and easy process. Don’t be afraid to go if you fear that you or your child are struggling to rehydrate by yourselves!

How to Avoid Dehydration

Sip small amounts of your chosen fluid as often as you can. Watch for the symptoms mentioned above, and take frequent breaks to get out of the direct sun or heat. Also, try to avoid undertaking any strenuous activities during the hottest part of the day, typically characterized by the sun being directly overhead. Even when swimming, it’s good to take breaks to drink water and sit in the shade. Stay safe Texas!

Other Dehydration & Heat Exhaustion Resources

• Signs of Dehydration in Babies: Remedies and When to Worry (healthline.com)
• Dehydration – Symptoms & Causes – Mayo Clinic
• Heat exhaustion – Symptoms and causes – Mayo Clinic
• Symptoms of Dehydration: What They Are and What To Do If You Experience Them – Harvard Health
• 10 Signs of Dehydration | Kaiser Permanente