This is an archive article published on May 28, 2024

This is how quickly a human body gets dehydrated in summer

The scorching Indian summer sun can be a double-edged sword. While it brings vibrant colours and longer days, it also presents a hidden danger: dehydration

Learn how quickly dehydration can strike in India's scorching temperatures and how to stay hydrated. (file)

3 min readNew DelhiMay 28, 2024 09:27 AM IST First published on: May 28, 2024 at 09:26 AM IST

India’s scorching summers are notorious for zapping your energy and leaving you feeling parched. But how quickly can this seemingly harmless thirst turn into a health concern?

The scorching Indian summer sun can be a double-edged sword. While it brings vibrant colours and longer days, it also presents a hidden danger: dehydration. Dr Nasiruddin G, consultant-Internal Medicine at Fortis Hospital, dives deep into the dehydration risks prevalent during the Indian summer. In this article, you’ll discover just how quickly dehydration can set in, who’s most vulnerable, and practical tips to keep yourself cool, hydrated, and healthy throughout the hot season.

Dr Nasiruddin G, Consultant-Internal Medicine at Fortis Hospital, Cunningham Road, sheds light on the dehydration risks lurking in the summer heat.

As the temperature soars, your body kicks into overdrive to cool down. This translates to increased sweating, which leads to a rapid loss of fluids and electrolytes. The key factor determining dehydration speed is the balance between fluid intake and sweat output, said Dr Nasiruddin. When fluid intake falls short of sweat loss, dehydration sets in.

From thirsty to seriously dehydrated in 30 minutes?

Engaging in outdoor activities like exercise or construction work in the summer sun can deplete your fluids in as little as 30 minutes, according to Dr Nasiruddin. Even staying indoors doesn’t guarantee safety. Hot, humid environments combined with certain medications can significantly increase your dehydration risk.

Who’s most at risk?

Children, the elderly, and those working or living in hot, humid environments are particularly susceptible to dehydration. The key to staying safe is to prioritise hydration, even before thirst strikes, said Dr Nasiruddin.

Students coming out from the school after school timings changed due to heatwave conditions in Chandigarh on Monday. (Express Photo by Kamleshwar Singh)

Prevention is key: Beat the heat, stay hydrated

Here are some tips from Dr Nasiruddin to combat dehydration and stay cool this summer:

Drink Regularly: Aim for 6-8 glasses of water daily, but don’t wait until you’re thirsty.

Urine Check: Monitor your urine color. Clear or light yellow indicates good hydration, while dark yellow or amber signifies dehydration.

Electrolyte Replenishment: Plain water is crucial, but it lacks electrolytes lost through sweat. Consider sports drinks (avoid diet versions) or a simple homemade solution of salt and sugar in water.

Listen to Your Body: Signs like dark urine, nausea, or dizziness indicate dehydration. Find a cool, ventilated space, rehydrate immediately (aim for fluids every 15 minutes), and seek medical attention if symptoms persist.

Dehydration can be serious. Prioritise hydration, avoid excessive heat exposure, and consult a healthcare professional if you experience concerning symptoms. With a little preparation and awareness, you can navigate the summer heat with ease.