YOUNGSTOWN — As summer heats up across the Mahoning Valley, Mercy Health is cautioning against the hidden dangers of dieting in extreme temperatures.

While keto diets and intermittent fasting remain popular for those pursuing weight loss and wellness goals, these approaches can increase the risk of dehydration, fatigue and even heat-related illness if not carefully managed during warm weather.

“Low-carb diets like keto cause your body to shed water more quickly,” Mercy Health nurse practitioner Kristie Miller explained. “When you combine that with sweating from summer activities, it becomes a perfect storm for dehydration and electrolyte imbalances.”

Fasting, particularly during long hours under the sun, can also suppress regular fluid intake and lead to a drop in energy when your body needs fuel the most.

“People often confuse thirst with hunger,” Miller, who works with surgical weight loss patients, said. “If you’re dieting this summer and start feeling off, try drinking water first. Many symptoms — like fatigue or headaches — are actually dehydration in disguise.”

Mercy Health recommends the following tips for staying safe while dieting this summer:

• Sip water consistently throughout the day — not just when you feel thirsty.

• Add electrolytes if you’re fasting or following low-carb meal plans.

• Choose water-rich foods like melons, cucumbers and citrus fruits.

• Limit alcohol and caffeine, which can worsen fluid loss.

• Avoid heavy workouts or fasting during the hottest times of day.

• Watch for warning signs like dizziness, rapid heart rate or confusion.

“If you feel lightheaded, nauseated, or severely tired while dieting in the heat, it’s time to take action,” Miller said. “Our walk-in clinics can help assess your symptoms quickly and get you back on track. If you want extra support in your weight loss goals, our Weight Loss Center also provides personalized support through medically supervised plans. The program emphasizes sustainable lifestyle changes, offering expert guidance in areas such as nutrition and physical activity.”

The Mercy Health — Youngstown Weight Loss Center also offers a range of programs to help patients meet their goals. In addition to surgery, patients can choose an obesity medicine program or a diet-based program — or both.

All options offer access to nutrition counseling from a registered dietitian nutritionist to provide the ongoing support needed to create habits that last.