Summer is here, and there is a lot to do when the weather is this beautiful outside: family picnics, enjoying the beach, endless hours on the golf course, or even spending time in your backyard enjoying a barbecue. But unfortunately, too much fun in the sun can be dangerous to your body. Excessive heat exposure can cause dehydration, which can wreak havoc on your digestive system.

A common misconception is that dehydration results solely from water loss; however, it can also stem from medications, caffeine, alcohol, and other factors.  Paired with long periods in the heat, cases of dehydration can escalate into more serious health issues affecting your gastrointestinal tract.

Some of the effects dehydration can have on your digestive tract include:

1. Stomach ulcers and acid reflux:

   Lack of water, calcium, and magnesium can cause ulcers, gastritis, and acid reflux because the stomach doesn’t have enough water to produce digestive acid. Studies have shown that drinking water can help reduce the severity of acid reflux symptoms by temporarily raising stomach pH.

2.  Constipation:

   The idea is simple: water keeps the food moving down through your intestines. If the body is dehydrated, the large intestine (colon) will absorb as much water as it can from the food you consume, making it too hard to pass and causing pain and constipation.

3. Bloating and nausea:

   Likely related to overeating. Thirst usually occurs when people are 1-2 percent dehydrated. It can masquerade as hunger, and the body doesn’t know the difference. Avoid confusion by drinking water before mealtime. You’ll also feel fuller, so you won’t end up eating a lot of food, which can lead to bloating and nausea.

4. Bad breath:

   Dehydration reduces saliva production, which can lead to a medical condition called halitosis (bad breath). The decrease in saliva production may also cause the sensation of “food getting stuck in your throat” (dysphagia)

Although dehydration is a leading cause of hospital visits for seniors, it affects people of all ages. The recommended water intake depends on a variety of factors, including diet, lifestyle, and activity level.  A general rule of thumb for adults is to aim for at least half one’s body weight in ounces of water daily. Athletes and individuals managing diabetes or kidney disease, among other chronic illnesses, should consult their primary care provider to determine appropriate daily water intake.

How to stay hydrated?

Drink water:

Drink water throughout the day to prevent dehydration or over-exhaustion. Use the color of your urine to gauge whether you’re hydrated enough — the clearer, the better.

Eat hydrating foods:

Approximately 80 percent of hydration comes from liquids, while 20 percent comes from foods. Incorporating a variety of hydrating fruits and vegetables is a great way to avoid dehydration. Water-dense foods include celery, cucumbers, strawberries, and watermelon.

Get creative:

For some, drinking water is a tedious task. To add flavor without compromising hydration, consider infusing fruits and herbs or freezing fusions into healthy popsicles.

Avoid alcohol and caffeine while outdoors:

While an ice-cold cocktail might sound good on the beach, it won’t be as refreshing to your digestive tract. That’s because alcohol only dehydrates you more. Like alcohol, caffeine sucks the moisture out of you. On hot days, avoid it as much as possible, especially when combined with alcohol.

Avoid “peak dehydration times”:

Avoid peak sunlight hours, when temperatures and UV levels are highest, typically between 10 a.m. and 2 p.m. That’s the best time to head inside and let your body cool down.

So enjoy your summer full of sunshine, but remember these helpful tips to feel great over the next few months. For any further questions or concerns regarding this matter, please feel free to schedule an appointment with Digestive Health Specialists.

– Published July 1, 2019

– Updated June 26, 2026

By: Dr. Dyhan Rajan

Board-certified gastroenterologist at Digestive Health Specialists. He works at our King and Winston-Salem locations.
Learn more about him at the link: https://natural-sunday.news/provider/dhyan-rajan-md/%3C/a%3E%3C/p%3E