Understanding Dehydration: How To Prevent It

As summer temperatures rise, so does the risk of dehydration. Lack of hydration is especially dangerous to children, the elderly, and outdoor workers. Dehydration occurs when your body loses more fluids than it takes in which can lead to significant effects on the body’s organ systems.

As your trusted local pharmacy, our goal is to keep you and your family happy and healthy in this heat. Luckily, we have the information and tips and tricks to help combat dehydration to keep these good vibes all summer long.

Short-term effects of dehydration

In heat or during exercise, dehydration can happen very quickly. The CDC states even mild dehydration, about a 1-2% loss in body weight from fluids, can lead to the following symptoms:

• Thirst

• Dry mouth and tongue

• Headache

• Fatigue

• Dizziness

• Decreased urine or dark-colored urine

Even short-term dehydration can affect physical performance and brain function. The National Institutes of Health states that even mild dehydration can affect mood, memory, and brain function¹.

Long-term effects of chronic dehydration

Short-term dehydration is typically  quickly corrected and noticed, but long-term dehydration can lead to much more serious health problems. Some of these complications may include:

• Kidney stones and kidney damage

• Urinary tract Infections

• Digestive issues

• Poor skin health

• Joint and muscle pain

Medicine that can cause dehydration

Diuretics (“water pills”)

• Medications include: hydrochlorothiazide, furosemide, and spironolactone 

• Diuretics remove excess water through urine to work to lower blood pressure and fluid build up²

• These medications can leave you feeling extra thirsty

Anticholinergic Medications

• Typically used for asthma, overactive bladder, and IBS

• Can mess with hydration balance: less saliva, lower sweat production, difficulty urinating²

SGLT2 Inhibitors

• Used to help treat Type 2 diabetes, heart failure, and kidney disease

• SGLT2 Inhibitors lower blood sugar levels by making glucose leave your body through your urine²

Laxatives

• Examples include: Dulcolax, Miralax, Milk of Magnesia, etc.

• Because of the way laxatives use your body’s fluids it can contribute to dehydration

Regardless of whether you are taking these medications or not, it is important to stay hydrated. Dehydration is not always avoidable, however. The best way to manage dehydration from your medication depends on the medication you take and the reason you are taking it. For instance, some medications are designed to remove excess water from your body. If you drink lots of extra water, it may prevent you from seeing the benefits of your medication (Williams, 2023).

Hydrating Drinks

Staying hydrated is key to avoiding these symptoms. While thinking of hydration we typically think about water, however there are other options to keep our bodies hydrated and electrolytes replenished. Whether you do not like the taste of plain water or want to change your drinking options, here are some alternatives and additions.³

1. Coconut Water: great natural electrolyte drink with lower sugar and high potassium.

2. Herbal Iced Teas: some great teas for hydration are hibiscus or rooibos tea.

3.  Infused Water: take your plain water up a notch by adding slices of cucumber, lemon, berries, or even mint to add subtle flavor and beneficial nutrients.

4.  Electrolyte Beverages: drinks with electrolytes can help restore fluids and electrolytes in our bodies.

5.  Milk: low fat milk has carbohydrates, proteins, and electrolytes which help aid hydration.

Over the counter Hydration Products:

If the water alternatives are not catching your eye, there are also options to add to water to help keep your body hydrated. Drinking water is important but replenishing your electrolytes are equally important. Sweating and working out regularly can diminish electrolytes and our body’s hydration. According to registered dietician, Kristy Baumann, “The main types of electrolytes that we lose through sweat are sodium, potassium, calcium, and magnesium”.

To help aid in replenishing these electrolytes, some examples of over-the-counter hydration are: DripDrop Hydration Electrolyte Powder, Nuun Sport Electrolyte Tablets, Liquid I.V, Biolyte, and more.

We want you to have a fun, healthy, and safe summer. Keep your body hydrated by incorporating some over the counter electrolytes or trying a new coconut water drink. This will help keep your energy high and good vibes even higher. Whether you find yourself this summer by the pool, on a hike, or enjoying the sun, remember to keep that water bottle close!

 Sources:

(1)    https://medlineplus.gov/dehydration.html

(2)   https://www.goodrx.com/drugs/side-effects/medications-that-cause-dehydration?srsltid=AfmBOop7EM-NLp9gZtHtIAV0JUPs1tFC8oQLjcyXHLQNaZKuFFBmFU1S

(3)   https://health.clevelandclinic.org/best-electrolyte-sources          

(4)   https://nymag.com/strategist/article/best-electrolyte-powders.html