How to understand that I am dehydrated due to heat?

Dehydration poses a serious threat to the body when fluid loss exceeds intake, which can significantly disrupt the functioning of all systems. During summer heat, the risk of dehydration increases many times due to increased sweating.

Russian endocrinologist Gyulnara Seidova, in a conversation with gazeta.ru, revealed key signs of dehydration and shared recommendations for maintaining water balance in hot weather.

**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.

As dehydration progresses, the specialist warns, more serious symptoms are possible: confusion, critical drop in blood pressure, and even loss of consciousness.

"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," the doctor said.

To prevent dehydration, the endocrinologist recommends maintaining a regular drinking regimen, even in the absence of obvious thirst. One should limit the consumption of beverages with high caffeine and alcohol content, as they increase fluid excretion from the body. It is also important to wear light-colored clothing and avoid being in direct sunlight during peak heat hours.

"If signs of dehydration intensify or signs of a 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," Seidova emphasized.