Have you ever woken up feeling tired, dizzy, or just “off” without any warning? It could be a sign from your body. You might be dehydrated. Dehydration is when your body loses more fluids than it’s taking in, and it happens more frequently than you’d think. Whether you’re at the beach on a hot summer day, sitting in an air-conditioned office or completing a long workout, it’s easy to forget to rehydrate until it’s too late. The complications if dehydration goes unaddressed are serious ranging from migraines to kidney failure.
Dehydration is a complication of issues that can occur when fluid levels drop. The body is composed of about sixty percent of water and requires that amount to appropriately function. Every system requires hydration to do its job. But how do you know if you’re dehydrated? Sometimes the signs are so subtle that they can be misconstrued as stress or fatigue. Therefore, this article highlights nine surefire signs of dehydration that you should absolutely never ignore so by the end, you’ll be aware of these symptoms and how to treat them. Get ready to keep your bodily systems functioning as well as they can—let’s go!
What Is Dehydration?
Dehydration occurs when the body does not have enough water to carry out its normal functions. You lose water daily through perspiration, breathing, urination, and bowel movements. If those fluids aren’t replenished through drinking or eating water-rich foods, the body doesn’t operate properly. Dehydration can also be mild to severe depending on how much fluid has been lost.
Sign 1: Thirst That Won’t Go Away
You can tell you’re dehydrated if you feel thirsty—and feel thirsty, –is the most indicative sign of dehydration. As mentioned previously, our bodies are pretty smart and tell us what we need. When the brain sends signals of thirst, the body has fallen behind. Compounding that with consuming an entire bottle of water and still feeling thirsty a few minutes later means that things have gone awry. Increased thirst means that the body is behind and trying to scramble to get back on the right track.
Therefore, pay attention to your body’s hydration levels and try to stay ahead of the game by drinking water before you start to get thirsty. Keep a water bottle on you at all times. If plain water doesn’t appeal to you, put some lemon or cucumber in it.
Sign 2: Dark or Infrequent Urination
Another red flag? If you’re not urinating as much or you’re only peeing one or two times a day, that’s also a sign of dehydration. Generally, you should pee a handful of times during the day—and if you’re noticing that activity is limited, then you’re one of those people who should be drinking water—but not all at once. Drinking too much too quickly can overwhelm your body. Instead, sip slowly over the course of hours to let your body adjust and properly rehydrate.
Sign 3: Dry Mouth And Halitosis
Is your mouth feeling additional sticky or is your breath extra bad? This could be because you’re dehydrated. Dehydration means the body lacks sufficient water to produce meaningful saliva—the liquid that keeps mouths clean and moist. A dry mouth becomes uncomfortable in addition to sore throats and difficulty swallowing.
Also, when our bodies lack saliva to cleanse the mouth and throat, excess bacteria can form, causing bad breath. If this sounds like you, get a glass and take small sips of water so you can rehydrate. In the meantime, chew chewing gum that’s sugarless to promote saliva once your body begins to stabilize. However, if dry mouth and halitosis continues subsequent to increased hydration efforts, see a doctor to rule other underlying issues that’s causing the condition.
Sign 4: Fatigue and Low Energy
Are you tired all the time? Before attributing it to a busy schedule, consider dehydration as a potential issue. Water helps the body transport oxygen and nutrients to cells. When dehydrated, blood volume decreases and the heart has to work harder to pump blood, resulting in fatigue, brain fog or just generalized tiredness.
If you’re exhausted and can’t make it through the day, take a moment, fill up on water, and see if that helps. Follow that water with a light snack—a banana or some nuts to get back feeling good. If your body is dehydrated, it can stifle focus and energy, so pay attention to this symptom.
Sign 5: Headaches and Dizziness
If you feel like there’s a powerful pounding in your head or a spinning top is creating chaos inside your skull, your brain might be saying, “I need water!” Dehydration reduces blood stream circulation to the brain and creates headaches—and potentially migraines for some. As for dizziness, many people feel dizzy when they stand up too fast—this is dehydration as it can reduce blood pressure.
When you’re feeling like this, sit down. Drink some water (slowly) and take a break. For enhanced efficacy, add some salt to your water or follow it up with snacks high in sodium (pretzels, chips) to retain water better. However, if dizziness or headaches do not subside within an hour or two, be sure to see a doctor to determine if anything else is going on.
Sign 6: Rough Skin and Chapped Lips
You will start to feel dehydrated through your skin before anything else. Do you have dry skin, dried out and flaking or cracked and chapped on your lips? This may mean you’re not drinking enough water. Dehydrated skin does not mean oily skin or acneic skin. It means that your skin lacks moisture—not oil. Therefore, dehydrated skin may feel cloudy and uncomfortable no matter how much oil and moisturizer are in it.
Increase your water intake if you’re still thirsty. Other hydration-boosting tricks involve eating hydrating foods like watermelon, cucumbers, or oranges. But if you’ve seemingly boosted your hydration and you’re still feeling uncomfortable, visit a dermatologist just to ensure there’s nothing else going on. Sometimes dry skin is seasonal or related to an underlying condition.
Sign 7: Muscle Cramps or Weakness
Do you get random muscle cramps during your workout… or perhaps at your desk? If you’re feeling sore, dehydration is behind the pain. Your muscles need the proper balance of fluids and electrolytes like sodium and potassium; without enough water, muscles cannot appropriately contract and relax, resulting in cramps and weakness.
The best prevention is adequate water consumption before, during, and after any workout and exercise. If you transpire profusely, consider having a sports drink for electrolyte replacement. Additionally, stretching the muscles gently and eating foods rich in potassium like bananas or avocados can help combat any issues as well. If you find you’re still cramping despite hydration, consult a physician to ensure nothing else is going on.
Sign 8: Confusion or Irritability
Are you more confused than usual, forgetful or easily irritable? You might be dehydrated. Dehydration has been known to make people feel irritable—especially when it comes to mild dehydration that effects memory and attention span; severe dehydration can lead to confusion and disorientation—especially among the elderly or children.
If you or someone you know is confused and excessively irritable, there’s almost no better time to offer water. Sip it, slowly and if it’s hot out, in a shaded or cool area. In addition, for children and seniors, dehydration sets in faster so it’s best not to wait. If confusion does not resolve with sipping water, it’s time to head to the ER; this could be a sign of advanced dehydration and something else in play.
Sign 9: Elevated Heart Rate or Breathing
Another sign which is kind of scary is elevated heart rate or breathing—even if you’re doing nothing. When someone is dehydrated, their blood pressure drops, and the heart has to work harder to pump fluids and oxygen throughout the body. Therefore, this person feels as if their heart is racing, or they’re fatigued to the point they can’t breathe.
In this case, stop what you’re doing and sip some water slowly while taking deep breaths. If things do not normalize after a few minutes, call your primary physician or head to the ER. This is especially true if dizziness, increased confusion or extreme fatigue accompanies the situation. Dehydration is serious and the sooner the better.
Who is Most at Risk for Dehydration?
There are certain populations more prone to dehydration than others. For example, infants and the elderly are more at risk as their bodies natural do not maintain fluid equilibrium as easily. Moreover, some people who exert themselves known through athletics or outdoor working or some who sweat more tend to lose fluids more easily. Certain illnesses, such as diarrhea, vomiting and fever can dehydrate very quickly. Even certain medications with diuretics place people at risk as they are more prone to excessive urination.
Therefore, if you identify with one of these vulnerable associations, be vigilant and take extra care to stay hydrated: carry a water bottle, schedule reminders to drink, and remain aware of the symptoms listed above. It’s far easier to prevent dehydration than to reverse it once it’s already taken hold.
How To Prevent Dehydration
Preventing dehydration is relatively easy. The goal is to create a consistent pattern where you consume water. You should be drinking water throughout the day, not just when you’re thirsty. The general recommended amount is eight 8-ounce glasses of water daily, although the actual amount needed for each person will vary based on size, levels of exertion, ambient temperature, and more.
You can also eat and drink calories. Fruits and vegetables are mostly water, so they help to hydrate. Soups, smoothies, and even herbal teas count as drinks. If you’re exercising or it’s hot outside, add more water to your intake and think about drinks that restore electrolytes if you’re exercising for long periods. Avoid too much soda and caffeine; while some argue they can hydrate, in high amounts, they are diuretics.
Have a reusable water bottle so you can sip throughout the day and avoid forgetting to hydrate. If you are someone who constantly forgets or fails to track consumption, use phone reminders or other apps for assistance. If you travel or will be in hot situations, be prepared with extra water.
What To Do If You Are Dehydrated
If you experience any of the symptoms listed above, try to fix your condition as soon as possible. Attempt to hydrate by drinking water—slow sips over time are better than guzzling large amounts all at once. In addition, if you’re feeling dizzy or crampy, it’s best to have a snack high in sodium and potassium—think pretzels or a banana—to better retain the water you’re about to consume.
Rest in a cool place, especially if you’ve been outdoors in the sun. If you’re feeling dizzy or confused, lie down with your feet slightly elevated for circulation. These techniques often cure mild dehydration after just a few hours. But if your heart races, you’re confused or fainting and these feelings don’t go away, call for emergency help.
Do not wait for children, the elderly or anyone with any signs of severe dehydration. Dehydration can escalate quickly. Mild dehydration responds well to oral rehydration solutions like Pedialyte—especially with someone who’s been vomiting—but listen to your physician for any advice you need for severe dehydration.
When To Call The Doctor
Mild dehydration can typically be treated at home with plenty of water, rest and electrolytes. But severe dehydration requires emergency medical attention. Call your doctor or go to the emergency room if you experience:
● Unresolved rapid heart rate or breathing
● Confusion, fainting, or extreme weakness
● No urination for eight hours or more
● High fever with signs of dehydration
● Signs and symptoms that won’t go away despite rest and hydration
Beware of these signs and symptoms to prevent complications like kidney damage and heat stroke.
Conclusion
Dehydration is more crucial than it seems. From constant thirst to increased heart rates, your body tells you when it needs water. Learn to pay attention to your body’s communication and never downplay internal warning signs—even if they seem minor. Remain aware of these nine symptoms—perpetual thirst, dark yellow urine, dry mouth, fatigue or general malaise, dizziness and headaches, dry skin, muscle cramps, confusion, and increased heart rate—and seek early intervention to prevent dehydration.
Hydration needs to be a priority every day. Water, water, water. Food with water content. Listen to your body and if you happen to fall on the more vulnerable side like children, older adults (65+), or those exercising regularly, then be sure to assess even more. Prevention is easy and avoids dehydration, so you can feel great.
What’s your next step? Go fill your glass of water and implement better hydration habits starting now. Your body will thank you. Have you ever experienced any of these symptoms? Let’s discuss and motivate each other to feel amazing!