Why is Hydration Important?

Water and electrolytes (sodium, potassium, magnesium, calcium) help regulate muscle function, nerve signals, and blood pressure. Dehydration and electrolyte imbalances can lead to fatigue, muscle cramps, dizziness, confusion, and even serious complications like heat stroke or heart issues.

Signs & Symptoms of Dehydration

🔹 Mild to Moderate Dehydration:
✔ Dry mouth, thirst
✔ Dark yellow urine or decreased urination
✔ Fatigue, headache
✔ Dizziness or lightheadedness
✔ Muscle cramps

🔹 Severe Dehydration (Seek Immediate Medical Attention):
🚨 Extreme thirst, dry skin
🚨 Confusion or irritability
🚨 Rapid heartbeat or breathing
🚨 No urination for 8+ hours
🚨 Fainting or low blood pressure

Signs & Symptoms of Electrolyte Imbalance

• Low Sodium (Hyponatremia): Confusion, nausea, muscle weakness, seizures
• Low Potassium (Hypokalemia): Muscle cramps, irregular heartbeat, fatigue
• Low Magnesium (Hypomagnesemia): Tremors, weakness, irregular heartbeat
• Low Calcium (Hypocalcemia): Numbness/tingling, muscle spasms

How to Prevent Dehydration & Electrolyte Imbalance

✔ Drink at least 8–10 glasses of water daily (more if sweating, exercising, or sick).
✔ Replace lost electrolytes through foods, sports drinks, or supplements if needed.
✔ Avoid excessive caffeine, alcohol, and high-sugar drinks, which can dehydrate you.
✔ Eat a balanced diet rich in electrolyte-containing foods (see below).

Best Sources of Electrolytes

Hydration Tips for Different Situations

🏃 Exercise & Sports – Drink water before, during, and after workouts; use electrolyte drinks if sweating heavily.
🌞 Hot Weather – Increase water intake; wear loose, breathable clothing.
🤒 Illness (Vomiting/Diarrhea) – Drink small sips of oral rehydration solutions (Pedialyte, Gatorade, broth).
☕ Caffeine & Alcohol – Balance each cup of coffee or alcohol with a glass of water.

When to Seek Medical Help

🚨 Severe dehydration signs (dizziness, confusion, fainting)
🚨 Persistent vomiting or diarrhea for more than 24 hours
🚨 Muscle spasms, irregular heartbeat, or extreme weakness
🚨 Inability to keep fluids down

Bottom Line

✔ Drink water consistently throughout the day
✔ Balance electrolytes through diet or supplements if needed
✔ Avoid dehydration triggers like excess alcohol, caffeine, or extreme heat
✔ Act quickly if you experience severe symptoms

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.