Hydration: Warning Signs & Prevention

Jul 29th 2018

We are grateful to our friends at FetchMD for offering a special on sports physicals to all Lonestar families! To schedule a special $35 sports physical ($65 value), download the FetchMD app and use code: GOTEAM

They also want to offer some helpful information and reminders on keeping hydrated as we prepare to get back on the field (and into the heat) this month:

Our bodies are composed of 60% water. We lose that water continuously through sweat, tears, and urination. With summertime triple digit heat, it is essential to replenish those fluids!

Too little water in our systems can lead to dehydration.

Signs of dehydration include:

  • • extreme thirst

  • • dizziness or lightheaded feeling

  • • lack of sweating

  • • muscle cramps

  • • infrequent urination

  • • dark colored urine

In a 2015 study, more than 50% of students examined showed signs of low daily water intake. The average adult needs about 3 quarts of water daily, or about 8 to 12 glasses. And if you are spending time outdoors in the heat or exercising, you should consume even more. 

Just as wearing sunscreen protects your skin from the sun in the summer, it is important to protect your body from dehydration. Tips to help prevent dehydration are: 

  • • Drink plenty of water before, during, and after physical activity.

  • • Take water breaks at least every 15 to 20 minutes when outside.

  • • Have a sports drink, or vitamin-fortified water, if exercising or being active for more than one hour. 

  • • Swap out water for frozen fruit (like grapes and sliced peaches) or sugar-free popsicles for an icy treat. 

  • • Monitor salt intake as it can increase risk of dehydration as well. 

  • • Head indoors or seek shade if you experience a dizzy or lightheaded feeling.

  • • Wear a single layer of lightweight, breathable, light-colored clothing when working or exercising outdoors, and consider also wearing a hat with a wide brim.

If you experience dehydration-like symptoms, start by drinking small amounts of water over a long period of time to rehydrate yourself. If you are still not feeling well after that, it may be necessary to seek medical attention.



FetchMD’s on-demand service provides a modern alternative for families to receive medical care, when and where they need it. Whether it’s at home or on the field, fetch a visit on FetchMD’s app for quick and convenient care.