Don't Let Dehydration Sideline Your Summer

Indiana summers have a way of sneaking up on you. One minute you're out on Morse Reservoir or working in the heat in East Carmel, the next you've got a pounding headache, you're dragging, and you can't figure out why.

More often than not, the answer is simple: you didn't drink enough water.

At Riverview Health Emergency Room & Urgent Care, we see heat and dehydration take down active, otherwise healthy people every summer.

Here's what you need to know to stay safe this summer.

Why it happens faster than you think

Your body is constantly working to regulate its temperature, and when heat and humidity rise together, it works overtime. You're sweating more, losing fluids and electrolytes, and if you're not actively replacing them, dehydration can set in well before you feel thirsty.

High humidity makes it harder for your body to cool down. Sweat doesn't evaporate efficiently, which can quickly lead to heat exhaustion or heat stroke — particularly for children, older adults, and those with chronic conditions.

How much water do you actually need?

The National Academies of Sciences, Engineering, and Medicine recommend about 15.5 cups of fluid per day for men and 11.5 cups for women — and that's a baseline.

Factor in an Indiana July with high humidity and any kind of physical activity, and you need more.

A good rule of thumb: drink before you're thirsty, and keep drinking.

Know the warning signs

Early dehydration often masquerades as other things — a headache you chalk up to stress, fatigue you blame on a busy week, muscle cramps you assume are from yesterday's workout.

Common symptoms include:

• Dry mouth
• Fatigue or low energy
• Headache
• Muscle cramps
• Feeling foggy or irritable

Urine color is one of the easiest ways to self-check. Pale yellow means you're in good shape. Dark yellow means catch up on fluids now.

If someone around you shows signs of confusion, stops sweating despite the heat, has a rapid heartbeat, or can't keep fluids down, that's an emergency. Don't wait it out — seek care immediately.

Simple habits that make a real difference

• Bring water everywhere — to the trail, the sideline, the backyard, and the work site— and drink throughout the day, not just when you feel like it.
• Snack on water-rich foods: watermelon, cucumbers, peaches, and berries.
• Avoid alcohol and caffeine in the heat.
• For longer outdoor activities or heavy sweating, drink a Gatorade or another electrolyte drink.
• Plan the most strenuous parts of your day for cooler morning or evening hours and take frequent breaks in the shade.

When to come see us

If rest and fluids aren't doing the trick and you're still not feeling right after time in the heat, we’re here for you.

At Riverview Health Emergency Room & Urgent Care, our team will assess what's going on and get you the care you need — no appointment necessary. We have convenient locations across Hamilton County in Carmel, Fishers, and West Carmel/Zionsville, to serve you when you need us most.

Make it a great Indiana summer. Just don't forget your water bottle.