July 28, 2025

Dehydration

Dehydration

Dr. Claire Arcidiacono, ND

One topic that seems to come up frequently is dehydration. This topic is important, especially in the summer weather because a common cause of dehydration is simply sweating. As we all know, the hot, humid weather that is typical of summer can and does impact how much we sweat and therefore can increase fluid loss and the need to intake fluid. Now I bet I know what you are thinking, but Dr. Claire, I work in air conditioning! I do not sweat profusely! Does that mean I do not need to worry about dehydration? Well, I am sorry to tell you this but even with AC you should still think about dehydration! In fact, since AC’s suck the moisture out of the room (and the moisture inside YOU) being in AC can actually increase the need for fluids. (1) How do you know if you are dehydrated? What are the possible complications and just what can you do to help prevent becoming dehydrated? Let us get into it, shall we?

Dehydration is a fancy way of saying that your body is losing more fluid than you are drinking. In addition to excess sweating, dehydration is most commonly caused by vomiting and diarrhea. In this blog we will be focusing on sweating as a cause of dehydration. (2) How can you tell if you may be developing dehydration? The obvious answer, thirst may not be the most reliable way to determine hydration because in many people the thirst sensation may not be trigged until after dehydration has begun! It can also be difficult for some infants or even young children to articulate when they feel thirsty. In both infants and young children, you should look for certain changes in behavior. You may notice a lack of tears, dry mouth and even a decrease in urination. There may be rapid heartbeat as well as skin that does not flatten after being pinched. They may lack energy. Lastly, they may have shrunk eyes, cheeks, or soft spots. (3)

Dehydration can be mild or even severe. In this blog I will be focusing more on mild dehydration since severe dehydrations is considered a medical emergency. Please seek care if a child or older adult is dehydrated or there is severe diarrhea, bloody stool, diarrhea for 3 or more days, inability to keep fluid down or disorientation. (2) How can you compare the signs of mild dehydration vs more severe? Please see the chart below. (2)

Mild dehydration	Severe dehydration – all listed mild dehydration symptoms plus :
Fatigue dry mouth / increased thirst decreased urination dry eyes / dry skin constipation dizziness/ lightheadedness headache	excessive thirst lack of sweat production low blood pressure rapid heart rate rapid breathing sunken eyes / shriveled skin dark urine

Why is dehydration so concerning? Well, it can lead to heat exhaustion or even heat stroke. It can also affect our electrolytes leading to muscle spasms and this can even make us faint or in some extreme cases trigger a seizure. One of the most serious complications is shock. Long lasting or frequent episodes can damage kidneys and our urinary tract. (3)

What can you do to prevent dehydration?

Start fluids the day before you expect to sweat a lot! Continue fluids during the periods of extreme sweating or fluid loss.
Dress cool in warmer months. (2)
Do not be shy! Tract your urine color. If you notice your urine is not clear use this as a sign to increase fluids. (3)
Did you know that some foods can help to hydrate us too!

Watermelon is 92% water, and it is quite tasty too. (4) You can feel free to just munch away or even use it to make popsicles! In fact, for a summer treat try the following recipe! To start with, cut up approximately 3 cups of watermelon. Add the chunks to a blender. Add 2 scoops of Reds Hx and 1 scoop of Organic Greens. As you blend add just enough water so you can pour the mix into molds and freeze overnight.

Leafy greens are another great source of water! (4) feel free to use your favorite greens to make a delicious salad. For example, take your greens of choice with cooked beets, tomatoes, cucumber, and avocado (reliable source of potassium!). To this delicious summer salad, you can add a dressing made with ¼ cup olive oil that is mixed with 2 scoops Greens Hx and the contents of 1 Aged garlic.

Citrus fruits are 88% water! (4) Feel free to add 3 or 4 clementine’s to a blender (do not forget to peel them first lol). Add 1 cup of carbonated or fizzy water and 2 scoops of Oranges Hx plus 1 scoop of Collagen Hx. Blend for a fancy summer drink!

Strawberries are a family favorite! They are full of water! (4) I like to make a spread that is like jam! To a saucepan add 2 cups of cut strawberries. Add ¼ cup water and cook till it gets to 220 degrees. Now I will be honest here, I usually just wing this step and simmer for about 10 min after the mix starts to boil. Like most people I am doing 10 things at a time. I have no time to sit and “baby the berries.” Lol – remember this should be fun not just a chore you hate. Anyhoo back to the spread! After it is done cooking add 2 scoops of Reds Hx and 2 scoops of Organic Greens! You can mix it with a fork or carefully use an emersion blender to blend everything together. Feel free to use on toast or a frozen dessert! You can even use it in yogurt!

Feel free to just make a smoothie mixing any of your favorite invite powders!

Sources: