Nevada has been known to reach temperatures as high as 120 degrees during peak summer months and continues to break records for how quickly it can get there. With summers reaching such high temperatures, people lose more water per hour than most. Those actively exerting themselves in temperatures above 100 degrees can lose 1 to 3 liters of water per hour. These conditions can cause severe dehydration and heat exhaustion.

There are numerous complications that can result from dehydration, including heat cramps, heatstroke, urinary and kidney problems, seizures and low blood volume shock. There are different ways to test for dehydration at home, the most common being checking the color of your urine. If you are hydrated, it should be a pale, straw-yellow color. Early signs of dehydration include dark yellow or amber-colored urine, a dry or sticky mouth, chapped lips, extreme thirst, dizziness and a rapid heart rate.

If you find yourself dehydrated, there are different ways to get fluids back into your body. It is important to sip continuously throughout the day rather than waiting until you are thirsty. It is recommended that people drink 8 to 10 ounces of water 30 minutes before going out into the heat or working out, followed by 7 to 10 ounces every 15 to 20 minutes while active.

It is important to use electrolytes to replace lost sodium and potassium from sweating. An easy at-home solution is to add a pinch of salt and the juice of a lemon or lime to a glass of water to help balance the taste. Coconut water, milk and fruit juice are other ways to restore electrolytes.

While drinking water is the most common solution to dehydration, you can also “eat” your water by including foods such as watermelon, cucumbers, strawberries and peaches in your diet. You should also avoid alcohol, energy drinks and highly caffeinated beverages because they can contribute to dehydration.

Sweat can dry quickly in our arid climate, which means you may be losing fluid without realizing it. It is easy to push aside having a drink of water when you are outside and active, but it is important to maintain your daily water intake to stay safe during the blistering summer months. In a place where summer temperatures can become dangerous within hours, taking hydration seriously can make the difference between enjoying the season safely and facing a preventable medical emergency.