Tuesday, May 27, 2025 | 2 a.m.
Editor’s note: “Behind the News” is the product of Sun staff assisted by the Sun’s AI lab, which includesa variety of tools such as Anthropic’s Claude, Perplexity AI, Google Gemini and ChatGPT.
Staying hydrated is essential for health, especially during extreme heat experienced in places like Las Vegas. When temperatures soar, your body loses more water through sweat, which can quickly lead to dehydration if fluids aren’t replaced[1].
It’s getting hot in Las Vegas with temperatures expected to reach 100 degrees in the upcoming days. Las Vegas in 2024 saw a record 112 days of more than 100 degrees, according to the National Weather Service in Las Vegas. And 36 of those days were over 110 degrees.
Health experts say hydration is key in battling the heat. Here’s why:
Key reasons hydration is important
Regulates body temperature and prevents overheating[1][4][5]
Maintains heart and muscle function, helping you avoid fatigue and cramps[1][5]
Supports cognitive function, keeping your mind clear and focused[1][4]
Aids digestion, nutrient transport, and waste elimination[3][4]
Reduces risk of heat-related illnesses, such as heat exhaustion and heat stroke[4][5]
How much water should you drink?
General guideline: At least 8 cups (64 ounces, or about 2 liters) per day for adults[3][4][6]
In hot weather or with activity: You may need more. Some experts suggest drinking 8 ounces every 15–20 minutes during physical activity in the heat, totaling 24–32 ounces per hour[4][6]
Individual needs vary: Factors like age, body size, activity level, and health status affect how much you need[3][4][6]
Check your urine: Pale yellow means you’re well-hydrated; darker urine signals dehydration[3][4]
What about sports drinks?
When to use: Sports drinks like Gatorade or Powerade are useful during prolonged or intense activity (over 60 minutes), especially in the heat, as they replace both fluids and electrolytes lost through sweat[4][7]
Everyday use: For most people and most activities, water is the best and simplest choice[7]
Caution: Sports drinks contain sugars and calories, so avoid using them as your main beverage if you’re not exercising intensely or for long periods[7]
Drinks to avoid
Alcohol: Dehydrates your body and impairs temperature regulation[3][4][6]
Caffeinated drinks: Coffee, energy drinks, and some teas can have a mild diuretic effect, increasing fluid loss[3][6]
Sugary sodas and juices: High in sugar, which can worsen dehydration[3][6]
Why is staying hydrated important?
Prevents heat-related illnesses (heat exhaustion, heat stroke)[4][5]
Maintains energy, endurance, and physical performance[1][5]
Supports kidney and bladder health, reducing risk of stones and infections[3]
Improves healing, reduces headaches, and helps with digestion[3]
What happens when you’re dehydrated?
Early signs: Thirst, dark urine, dry mouth, tiredness, dizziness, confusion, muscle cramps, decreased urine output, dry skin[3][4][6]
Severe dehydration: Can lead to heat exhaustion, heat stroke, kidney problems, and even death if untreated[4][5]
Can you drink too much water?
Yes. Overhydration (drinking more than 48 ounces per hour) can dilute blood sodium levels, leading to a dangerous condition called hyponatremia[4][6]
Symptoms: Nausea, headache, confusion, seizures[4][6]
Balance is key: Drink steadily, not excessively, and listen to your body[4][6]
Hydrating foods to include
Many fruits and vegetables are high in water and help with hydration[3][4][6]:
Watermelon, cantaloupe, honeydew, strawberries, oranges, grapefruit
Cucumbers, lettuce, celery, bell peppers, tomatoes, zucchini, squash, broccoli, cauliflower, spinach, cabbage, radishes, baby carrots
Foods to avoid
Salty snacks (chips, pretzels, salted nuts): Increase dehydration risk
High-protein foods (in excess): Can increase water needs
Fried and processed foods: Often high in sodium, which can worsen dehydration
Additional tips
Don’t wait until you’re thirsty — thirst isn’t always a reliable indicator, especially for older adults[3][4]
Carry a reusable water bottle and sip throughout the day[3][4]
Set reminders to drink water, especially if you’re busy or outdoors[3]
Check on vulnerable groups: children, elderly, pregnant/breastfeeding people, those with chronic illnesses, and outdoor workers[4][6]
How dehydration affects skin health
Dehydration has a significant impact on the skin, leading to both visible and functional changes:
Dullness and Uneven Tone: Dehydrated skin often appears dull, with an uneven complexion and a lack of radiance[1][4][5][8]
Increased Fine Lines and Wrinkles: Lack of water in the skin accentuates fine lines and surface wrinkles, making them more noticeable[1][5][6][7]
Itchiness and Tightness: The skin may feel tight, itchy, and uncomfortable, especially after washing[1][4][6][7]
Loss of Elasticity: Dehydration reduces skin elasticity, making it less able to stretch and more prone to sagging[5][7]
Dark Circles and Sunken Eyes: Dehydrated skin can cause darker under-eye circles and a sunken appearance around the eyes[1][6][7]
Redness and Inflammation: The skin’s protective barrier becomes compromised, leading to increased redness, irritation, and inflammation[5][6]
Breakouts and Congestion: To compensate for water loss, skin may produce more oil, which can clog pores and lead to breakouts or acne[6]
Sensitivity: Dehydrated skin is more reactive and sensitive to environmental stressors and skincare products[6]
Why this happens
Water is vital for maintaining skin’s structure, elasticity, and function. About 15% of the body’s water is stored in the skin, helping to maintain its barrier and facilitate nutrient exchange[4][5]. When dehydrated, the skin can’t perform these functions effectively, leading to the symptoms above.
Long-Term Effects
Chronic dehydration weakens the skin’s barrier, making it more susceptible to environmental damage, infections, and premature aging[5][6]. Severe dehydration can also affect the skin’s ability to heal and repair itself[5].
Hydration is crucial for healthy, radiant, and resilient skin. Without enough water, the skin becomes dull, tight, itchy, and more prone to wrinkles, irritation, and breakouts[1][5][6][7][8].
Signs of dehydration to watch for
Common symptoms in adults and children:
Thirst
Dark yellow, strong-smelling urine
Urinating less often than usual
Dry mouth, lips, and tongue
Dry or cool skin
Fatigue or feeling tired
Dizziness or lightheadedness
Headache
Muscle cramps
Sunken eyes[1][6][7]
Additional signs of more severe dehydration:
Not urinating or having very dark urine
Very dry skin that doesn’t bounce back when pinched (poor skin elasticity)
Rapid heartbeat and rapid breathing
Sleepiness, confusion, or irritability
Fainting[5][6]
In babies and young children, watch for:
Sunken soft spot (fontanelle) on the top of the head
Sunken eyes or cheeks
Few or no tears when crying
Fewer wet diapers than usual (less than six per day for infants, or no wet diapers for 8 hours in toddlers)
Drowsiness or irritability[1][6]
Other possible signs:
Bad breath
Swollen tongue
Cravings for sweets
Flushed skin
Lack of sweating
Chills or low blood pressure[4][6]
Severe dehydration is a medical emergency and needs immediate treatment[6]. If you or someone else experiences confusion, fainting, rapid heartbeat, rapid breathing or has not urinated for many hours, seek medical help immediately.
Sources
[1] https://www.nhs.uk/conditions/dehydration/
[2] https://my.clevelandclinic.org/health/diseases/9013-dehydration
[3] https://www.chhs.colostate.edu/krnc/monthly-blog/staying-hydrated-as-the-temperatures-rise/
[4] https://directorsblog.health.azdhs.gov/hydration-is-key-to-preventing-heat-related-illnesses-and-heat-related-deaths/
[5] https://forefrontdermatology.com/the-hydration-connection-how-water-intake-impacts-skin-health/
[6] https://www.webmd.com/a-to-z-guides/dehydration-adults
[7] https://www.webmd.com/beauty/ss/slideshow-signs-skin-hydration
[8] https://www.arlingtondermatology.net/2020/11/20/how-dehydration-impacts-your-hair-skin-and-nails/