Introduction
Water plays a vital role in just about every part of your body, such as temperature control, digestion, transporting nutrients and maintaining organ function. However, dehydration is surprisingly prevalent and may not be noticed until symptoms are more noticeable. Even slight dehydration, caused by hot weather, exercise, illness or lack of fluids during the day, can impact on your physical performance, mood and concentration. The majority of people think the first indication of dehydration is thirst, but this is not necessarily true. There are several signs that your body may give you before you get very thirsty. Identifying these early signs can enable you to rehydrate before dehydration worsens.
What Is Dehydration?
Dehydration is caused by an imbalance in the body between fluid loss and intake. Water is a significant component of the body, and a loss of water even as little as 2% of the total body can have a significant effect on normal body functions.
Common causes include:
Not getting enough fluid is an issue. A lack of water is a problem.
- Excessive sweating
- Hot or humid weather
- Fever
- Vomiting or diarrhea
- Intense physical activity
- Certain medications
Fluid replacement is important to restore your body to normal functioning right away.
|
Common Symptom |
What It May Indicate |
|
Thirst |
Body needs more fluids |
|
Dark urine |
Possible dehydration |
|
Dry mouth |
Reduced fluid levels |
|
Fatigue |
Lower energy due to dehydration |
|
Headache |
Mild dehydration in some cases |
|
Dizziness |
Reduced fluid balance |
| Poor concentration |
Brain affected by inadequate hydration |
Signs that your body is dehydrated
Feeling Thirsty
One of the most obvious indicators of needing to increase your body’s fluid intake is thirst. By the time you feel thirsty, however, you may be slightly dehydrated. Take a bottle of water with you all day long rather than waiting for thirst to strike.
Dark Yellow Urine
A good measure of hydration is by the colour of urine. Good hydration is usually indicated by pale yellow urine. Urine should be pale yellow or straw coloured, if the urine is dark yellow or amber, you may need to increase your fluid intake. Remember, there are other vitamins, foods and medicines that can change the colour of urine.
Dry Mouth and Dry Lips
Some common symptoms of dehydration include a dry mouth, sticky mouth and cracked lips. If these symptoms are due to dehydration, they are typically alleviated by frequent drinking of water.
The feeling of fatigue and low energy
Dehydration causes your body to have to work harder than normal to maintain its activities, resulting in fatigue or lethargy. Feelings of unexplained fatigue, particularly when exercising or outside, may be a sign of not drinking enough water.
Headaches
Some people may experience a headache when they are dehydrated.
While there are many different possible causes of headache, if the symptoms result from dehydration a person may find that drinking more fluid can help.
Dizziness or Lightheadedness
Dizziness on standing rapidly or lightheadedness may be due to dehydration, especially if you’ve been perspiring a lot or not drinking enough fluids. If the dizziness is severe, long lasting or if there are other worrying symptoms, get medical help.
Difficulty Concentrating
You need to be properly hydrated for your brain to be fully functional.
Mild dehydration can impact:
- Focus
- Alertness
- Memory
- Decision-making
- Mental performance
Keeping hydrated all day long helps to maintain physical and mental function.
Dry Skin
If your skin feels dry, this could also mean that your body is needing additional hydration; however, other factors like weather conditions and skin care practices can affect your skin. Water is important for the health of the skin, as is a balanced diet.
Quickly resolve dehydration
Early action can help restore your body’s balance if you are dehydrated. Drink Water Gradually. Don’t finish a lot of water in one go, have it little and often. This helps to better absorb fluids and can help alleviate abdominal discomfort.
Eat Hydrating Foods
There are plenty of fruits and vegetables that are high in water and will help you meet the water needs of your body.
Here are some great options:
- Watermelon
- Cucumbers
- Oranges
- Strawberries
- Tomatoes
- Lettuce
- Celery
These foods are also rich in vitamins and minerals and fiber.
Replace Electrolytes as needed
Sodium and potassium are minerals that can be replaced with fluids that contain electrolytes if lost due to prolonged exercise, vomiting, diarrhea or heavy sweating. In cases of mild, regular dehydration, most healthy adults can get along just fine with plain water.
Avoid Excessive Alcohol
Alcohol can make people more dehydrated and can make dehydration worse. When drinking alcohol, have water with it to stay hydrated.
Store in a Cool Environment
If dehydration is connected to heat exposure or exercise, go to a cool location, rest and slowly rehydrate. Let your body cool down as well will help in recovery.
When to get medical attention?
Although dehydration can usually be treated at home, it will require immediate medical treatment if it is severe. If symptoms of dehydration include the following, seek medical attention:
- Confusion
- Fainting
- Rapid heartbeat
- Excessively infrequent urination (less than 24 hours a day)
- Persistent vomiting
- Severe diarrhea
- High fever
- Failure to swallow fluids.
They can be a sign of a more serious illness and should be treated by a professional.
Frequently Asked Questions
1) What amount of water should I be consuming per day?
You can’t get a single right answer. Fluid requirements vary by age, levels of activity, climate and health. It’s easy to stay hydrated by drinking regularly all day or by monitoring urine and thirst levels.
2) Is thirst always the first sign of dehydration?
No. Prior to feeling thirsty it may be noticed that the person has got fatigue, dry mouth, headache, or dark urine.
3) Does coffee or tea dehydrate you?
The coffee and tea you consume are part of your fluid intake. Most healthy adults can safely drink them; although they are mild diuretics, they will not cause dehydration in most people when they consume them in moderation.
4) Is it possible to have “too much water”?
Yes. It’s possible to drink too much water in one sitting. Drinking should be done according to the individual’s requirements, especially when exercising or in hot weather.
Conclusion
By being aware of the symptoms of dehydration, you can take steps to prevent mild dehydration from worsening. Signs of dehydration include thirst, dark urine, dry mouth, fatigue, headaches, dizziness and poor concentration. Luckily, it is typically easy to prevent and fix mild dehydration. Regular water consumption, consuming hydrating foods, replenishing fluid lost during exercise or especially illness, and creating a routine to drink water can help maintain overall health and daily function.
