It's not just about how much you drink: why the body still gets dehydrated
Drinking enough is an important part of protection against dehydration, but it is not always enough. In the Israeli heat, the body loses not only water but also salts, and the feeling of thirst does not always arrive in time. How to identify that the body is starting to dehydrate, who is at increased risk, and what simple habits can help maintain fluid balance?
Many are sure that if they make sure to drink during the day, they are protected from dehydration. In practice, every summer, people arrive at clinics who have drunk quite a bit but still suffer from dehydration. The reason is that it is not always just about the amount of fluid, but also about how the body loses it.
The Israeli summer puts the body to the test. The heavy heat and humidity cause us to sweat more, sometimes without us noticing the amount of fluid we have lost. For children, the elderly, those working outdoors, athletes, and people with chronic illnesses, the risk is even higher. However, even healthy people can find themselves dehydrated, despite making sure to drink throughout the day.
Medical literature reinforces this message. A review of studies published in the journal Sports Medicine found that the feeling of thirst does not always reflect the true fluid status of the body. In fact, for many, the feeling of thirst diminishes even before the body has completed the replenishment of the fluids it has lost. In situations of heavy heat, prolonged sweating, or physical activity, researchers recommend not relying only on the feeling of thirst, but to adhere to proactive drinking throughout the day, especially among the elderly, those working outdoors, and athletes.
What is important to pay attention to?
Not all fluids that enter the body stay in it — when we sweat, the body loses not only water but also salts, mainly sodium. If you lose fluids for long hours and do not replenish them appropriately, weakness, headaches, dizziness, fatigue, decreased concentration, and sometimes muscle cramps may appear.
The feeling of thirst sometimes arrives too late. In practice, the feeling of thirst is a mechanism that is not always fast enough, especially in adults, children, and the elderly. Therefore, it is recommended to drink at regular intervals throughout the day, even if you do not feel an immediate need.
The drink you choose also makes a difference — water is the best choice in most situations. In contrast, sugar-rich drinks or alcohol are not an ideal substitute for daily drinking, and in some cases, they may even make it harder to maintain fluid balance.
Urine color is a clue. One of the simplest signs of the fluid status in the body is the color of the urine. Light urine usually indicates sufficient drinking, while darker urine may indicate a need for fluid replenishment.
There are those who need more fluids: working outdoors, physical activity, high fever, diarrhea, vomiting, pregnancy, and breastfeeding are just some of the situations where the body loses more fluids than usual. In such situations, it is important to increase the amount of drinking according to the conditions and health status.
When does dehydration require medical examination?
When significant dizziness, confusion, extreme weakness, rapid pulse, a decrease in the amount of urine, unusual sleepiness, or difficulty drinking appear, one should not settle for continuing to drink at home. In such cases, it is important to seek medical examination, especially in young children, the elderly, or people with underlying diseases.
Dehydration is not measured only by the number of glasses we drank during the day. It is also influenced by heat, humidity, the degree of sweating, the activity we perform, and the body's ability to maintain fluid balance. Adhering to orderly drinking throughout the day, avoiding prolonged exposure to heat, and early identification of warning signs can prevent most cases of dehydration in the summer.
Dr. Kay Alkara is a family physician, Maccabi Healthcare Services, Northern District.
