How to know if I"m dehydrated due to heat?

Dehydration Attacks: How to Recognize Danger in Summer Heat and Protect Your Body

Russian endocrinologist Gyulnara Seidova told gazeta.ru about the insidious signs of dehydration and shared vital advice on maintaining water balance during summer heat, when the risk of fluid loss increases significantly.

**Alarming body signals during dehydration:**

- thirst - the first sign of fluid deficiency;

- dryness in the mouth and mucous membranes;

- dark and concentrated urine;

- decreased urination volume;

- headache and weakness;

- fatigue, dizziness or feeling of weakness;

- muscle cramps.

With further development of dehydration, life-threatening symptoms may occur: confusion, sharp drop in blood pressure, and even fainting, warns the specialist.

"What to drink in hot weather? Water is the best and most accessible source of hydration. It should be consumed in small portions and frequently. Electrolyte drinks (for example, isotonic drinks, rehydration solutions) help replenish lost salts and minerals. Coconut water is a natural source of electrolytes. Broths or soups also help replenish fluids," said the doctor.

To protect against dehydration, the endocrinologist advises maintaining a regular drinking schedule even in the absence of obvious thirst. It is recommended to limit drinks with high caffeine and alcohol content, as they increase fluid excretion. It is equally important to wear light-colored lightweight clothing and avoid direct sunlight during the hottest hours of the day.

"If signs of dehydration intensify or signs of severe condition appear (weakness, dizziness, confusion), it is necessary to seek medical help. In some cases, intravenous fluid administration may be needed for rapid balance restoration. Remember: timely water replenishment helps avoid complications and maintain health," emphasized Seidova.