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The Importance Of Hydration: How Quench Buggy Keeps You Refreshed

Hydration is an important factor in maintaining health. Occasional thirst isn’t cause for concern as long as you remedy the issue.

However, chronic dehydration or even allowing yourself to become dehydrated when you’re engaging in strenuous physical activity or out in hot weather can lead to dire consequences.

What Are the Health Risks Associated with Dehydration?

Dehydration poses several health risks, including:

Mild Symptoms

It’s easy to become a little bit dehydrated. And while this condition only triggers mild symptoms, you should still pay attention. It’s your body’s early warning sign that you need to hydrate. Mild symptoms of dehydration include:

Impaired Physical Performance

Hydration has a significant impact on your physical performance, as well as your thinking. If you notice you’re feeling foggy, off-balance, or uncoordinated, it could indicate that you’re dehydrated.

These symptoms are especially problematic for athletes because they affect performance and can mean the difference between doing your best and losing an important competition.

Heat-Related Illnesses

There are a variety of heat-related illnesses that you develop a risk for if you’re dehydrated. The most common include heatstroke and heat exhaustion.

Your risk of these issues is higher if weather conditions are both hot and humid because you’ll sweat out so much liquid.

If you fail to rehydrate your body, your core body temperature can rise, and you’ll develop symptoms of heat illnesses, including:

  • Rapid heart rate
  • Nausea
  • Confusion
  • Vomiting
  • Loss of consciousness

You should seek medical attention immediately for anyone experiencing signs of heatstroke. 

Kidney Stones

Kidney stones are another issue that becomes a risk if you’re dehydrated. Kidney stones occur when mineral and salt deposits accumulate inside the kidneys.

The stones are painful. Your risk of developing urinary tract infections (UTIs) and permanent kidney damage is also higher.

Urinary Tract Infections

Your risk of developing a UTI increases when you’re dehydrated. This is because drinking a lot of water increases how often you’ll need to urinate, which flushes bacteria and other substances out of your system.

UTI symptoms include burning, frequent urination, pain, and fever.


Drinking too little or too much water can affect your body’s electrolyte (sodium, potassium, and chloride) balance. Electrolytes control:

  • Muscle contractions
  • Nerve function
  • Fluid balance

You might be experiencing electrolyte imbalance if you develop muscle cramps, weakness, seizures, or an irregular heartbeat. Left unchecked, electrolyte imbalance can trigger cardiac arrest.


Hypovolemic shock, a specific type associated with dehydration, occurs when there isn’t enough blood and oxygen making it to your vital organs. Symptoms include:

  • Shallow breathing
  • Increased heart rate
  • Confusion
  • Clammy and cold skin
  • Loss of consciousness

The condition requires medical attention to prevent organ failure.

Is Dehydration an Issue for Everyone?

It can be. You can develop dehydration any place, any time, at any age, and no matter who you are, if you don’t take in enough fluid.

However, certain populations face a higher risk of becoming dehydrated and are at a greater risk of serious consequences if dehydration develops. This includes:

  • Infants and young children
  • Older adults
  • Pregnant women
  • Anyone with a chronic illness, especially if it involves the kidneys
  • Diabetics
  • People taking diuretics (medicines that increase urine output) 

When Should You Be Concerned About Dehydration?

You can become dehydrated at any time, but there are certain times when the risk is elevated.

One of the most critical times when preventing dehydration is when you are planning an event or festival.

If you’re responsible for the health and well-being of people at an event, you need to do all you can to ensure they are staying hydrated – especially if that event occurs during the summer months when temperatures soar.

There are many ways to prevent dehydration when planning an event. For example:

Reusable/Refillable Water Bottle

Refillable water bottles are a simple way to keep drinking water and stay hydrated. If you’re planning an event, encourage everyone to bring a water bottle from home. Or, if it’s in the budget, provide free water bottles to event attendees.

Water Stations

Hydration or water stations are areas where people fill cups or reusable water bottles with drinking water. They’re usually free. It also helps to ensure everyone at the event knows these stations are available and where they are located. 

Monitor Your Water Intake

Just taking sips of water here and there isn’t enough to keep you hydrated on hot days outdoors. You need to monitor your water intake to ensure you’re drinking as much as you think. You can monitor your fluid intake in several ways, including:

  • Tracking how often you refill your bottle (aim for 6-8 times per day, depending on the size of the bottle
  • Mobile apps
  • Monitoring the color of your urine
  • Keep a tally on your phone or with a pencil and pen

Hydrating Foods

The foods people eat affect their hydration levels. Foods with high water content make it easier to stay hydrated, even when you aren’t drinking a lot of water. The foods with the highest water content are usually fruits and vegetables.

It’s also essential to avoid dehydrating foods, which include salty foods and drinks like coffee, tea, and alcohol. It’s also a good idea to avoid sugary drinks, energy drinks, or beverages with added sugar.

Keep in mind that if you’re monitoring your hydration status by watching your urine color, diuretics like coffee and alcohol will make your urine lighter. However, this doesn’t mean you’re hydrated!

Dress for the Weather

Wearing light, natural fabrics when it’s hot outside keeps you comfortable and helps you sweat less. This means your body will lose less water throughout the day, reducing your risk of developing dehydration. 

Consider Adding Electrolytes to Your Water

You can boost your water by adding electrolyte supplements. Electrolytes support your body’s natural functions. Adding electrolytes is also a great way to reduce your slight risk of water toxicity from drinking too much water.

If you’d like to learn more about avoiding dehydration, especially if you’re planning an event or summer festival, visit our website.