Dehydration & Heat Stroke: Know the Signs, Stay Safe
July 11, 2025
Written by Sally Larrington-Brown
When temperatures rise, your body works hard to keep cool but sometimes it needs a little help. Two of the most serious risks during hot weather are dehydration and heat stroke. Both can sneak up quickly and have serious health consequences if not addressed in time.
Why Are Dehydration and Heat Stroke So Dangerous?
Whether you're out enjoying a sunny day, pushing through a tough workout, or simply forgetting to drink enough water, you're at risk. Dehydration occurs when your body loses more fluid than it takes in, while heat stroke is a medical emergency caused by overheating when your body can no longer regulate its temperature.
Both can escalate fast, especially for children, older adults, outdoor workers, athletes, and anyone spending time in the heat without proper hydration or breaks.
What is Dehydration, Really?
Dehydration isn’t just about feeling thirsty it’s a sign that your body is running low on water and essential electrolytes like sodium and potassium. These minerals are vital for muscle function, heart rhythm, and temperature regulation.
It can happen quickly due to:
Fever, vomiting, or diarrhea.
Excessive sweating.
Not drinking enough fluids during hot weather.
Certain medications (like diuretics) that flush fluids from your system.
Spot the Signs of Dehydration
Adults may experience:
Constant thirst.
Dry mouth or sticky tongue.
Fatigue or sluggishness.
Dizziness or confusion.
Dark yellow urine or peeing less frequently.
Dry skin, rapid heartbeat, and rapid breathing.
In children and infants, look for:
Few or no wet diapers in several hours.
Dry lips and tongue.
No tears when crying.
Sunken eyes or cheeks.
Irritability or listlessness.
Skin that doesn’t spring back when gently pinched.
Note: These symptoms can look like other health issues when in doubt, contact a healthcare provider.
How to Treat Dehydration
The key is to act early. Mild dehydration can often be reversed at home:
Drink plenty of fluids such as water, herbal teas, and electrolyte replacement drinks like sports drinks or ORS (oral rehydration solution).
For children, use paediatric electrolyte solutions (like Pedialyte).
Avoid sugary sodas, caffeine, or alcohol as they can make things worse.
More serious cases may require:
IV fluids in a clinical setting.
Medical monitoring for electrolyte imbalances.
If someone is showing severe symptoms (confusion, fainting, very dry skin), don’t wait seek emergency help.
Tips to Prevent Dehydration
Drink water throughout the day, not just when you’re thirsty.
Hydrate before, during, and after outdoor activity.
Dress in light, breathable clothing.
Schedule intense physical activity for cooler parts of the day.
Use electrolyte drinks during prolonged activity or illness.
Keep an eye on kids and elderly loved ones they dehydrate faster.
What Is Heat Stroke?
Think of heat stroke as your body’s internal thermostat breaking. It happens when your core body temperature rises to dangerous levels (typically over 104°F or 40°C) and your body loses the ability to cool itself often because you’re no longer sweating.
This is a life threatening emergency. Left untreated, it can cause organ damage, permanent disability, or even death.
Warning Signs of Heat Stroke
High body temperature (but no sweating).
Skin that is red, hot, and dry to the touch.
Confusion, irritability, or disorientation.
Headache or feeling faint.
Rapid pulse or breathing.
Nausea or vomiting.
Seizures or unconsciousness.
First Aid for Heat Stroke
Call 911 immediately. While waiting for help:
Move the person to a shaded or air-conditioned area.
Remove excess clothing.
Apply cool water to the skin, use fans, or sponge them with water.
Place ice packs under armpits and in the groin.
Lay them down with legs slightly elevated.
Offer fluids only if the person is conscious and alert.
Never delay . . . heat stroke is always a medical emergency.
How to Prevent Heat Stroke
Stay well hydrated with water or sports drinks.
Wear loose fitting, light coloured clothing.
Take breaks often during physical activity especially in direct sun.
Use sunscreen, hats, and shade to stay cool.
Avoid alcohol and caffeine in extreme heat.
Gradually increase time spent outdoors to build heat tolerance.
Never leave pets or kids in cars, even for a short time.
Bottom Line:
Hot weather is no joke. Listen to your body, hydrate often, and be proactive about cooling down. If you feel off, dizzy, or confused stop, hydrate, and seek help if needed. A few smart habits can make all the difference between a fun day in the sun and a medical emergency.
More info on this topic, visit John Hopkins Medicine website.
