For example, Stephen Curry, point guard with the Golden State Warriors, was treated for dehydration following game five of the NBA finals. Matthew Dellavedova, point guard with the Cleveland Cavaliers, was hospitalized overnight for dehydration after game three.

“Athletes like Curry and Dellavedova could lose up to three or four liters of fluid during a game because of exertion and perspiration,” said Thomas Weed, MD, senior attending emergency medicine physician at Intermountain Medical Center. “That can result in a drop in blood volume, which can cause lightheadedness, disorientation, and weakness. Before they know it, they discover they need medical attention.”

One key indicator of dehydration is the color of your urine. The darker the urine, the more dehydrated you are. However, a dark yellow/orange urine doesn’t mean you need medical attention; rather it’s an indication you need to start drinking more fluids.

Symptoms of dehydration, in addition to a darker urine color, include:

• Thirst
• Fatigue
• Dizziness or lightheadedness
• Extreme headache
• Nausea/loss of appetite
• A dry, sticky mouth or cough
• Flushed skin

Here are three tips to help you and your kids avoid dehydration, whether you’re playing inside or outside.

1. Drink plenty of fluids. It’s vital to staying hydrated. Water is usually the best option, but sports drinks are a good secondary source. Avoid soda, energy drinks, or alcohol as a means of obtaining adequate fluids.
2. Pre-hydrate before you get active. If you know you’re going to be hiking, exercising, or playing outdoors, drink plenty of fluids beforehand. It’s best to drink at regular intervals (roughly every 20 minutes) as opposed to one really big drink moments before – because no one likes running around with water sloshing in their stomach.
3. Wear the right clothes for the weather. Make sure you wear clothes that don’t make you sweat more than you need to, because the more water you lose through sweating, the more dehydrated you’ll be. If it’s humid and hot, wear lighter clothing.