Dehydration can sneak up on you, especially in warmer climates or during periods of increased activity. It’s more than just feeling a little thirsty; it can have serious impacts on your health and well-being. Recognising the warning signs of dehydration early is key to preventing more severe issues. Here are five common indicators that your body needs more fluids, along with practical steps to take.
1. Increased Thirst and Dry Mouth
While obvious, an overwhelming feeling of thirst is your body’s primary alarm system. If your mouth feels persistently dry, sticky, or like cotton, it’s a clear signal that your salivary glands aren’t producing enough saliva due to lack of fluids. According to the Mayo Clinic, thirst is often the first noticeable symptom of dehydration.
What to do: Don’t just sip; drink a glass of water immediately. Keep a water bottle handy and make a conscious effort to drink consistently throughout the day, even before you feel thirsty.
2. Darker Urine and Reduced Urination
The colour of your urine is a fantastic indicator of your hydration status. If your urine is dark yellow or amber, it means it’s highly concentrated, signaling dehydration. Conversely, well-hydrated urine should be pale yellow or nearly clear. Infrequent trips to the bathroom are also a red flag. As stressed by the Centers for Disease Control and Prevention (CDC), checking your urine color is a simple way to monitor your hydration.
What to do: Focus on increasing your fluid intake until your urine returns to a light yellow colour. For adults, aiming for around 8 glasses of water a day is a good starting point, but individual needs vary based on activity level and climate.
3. Fatigue and Dizziness
Feeling unusually tired, sluggish, or experiencing lightheadedness and dizziness can often be attributed to dehydration. When your body lacks sufficient fluids, your blood volume can drop, leading to decreased blood flow to your brain and muscles. This can make even simple tasks feel exhausting. The National Institutes of Health (NIH) notes that even mild dehydration can impair cognitive function and mood.
What to do: Rest in a cool place and slowly rehydrate with water or an electrolyte-rich drink. Avoid caffeine and sugary beverages, as they can sometimes exacerbate dehydration.
4. Headaches
A dull headache, particularly one that feels like a persistent ache or pressure, can be another warning sign of dehydration. Dehydration can cause your brain to temporarily shrink due to fluid loss, pulling away from the skull and triggering pain receptors. According to Harvard Health Publishing, headaches are a common symptom of dehydration.
What to do: Before reaching for pain relievers, try drinking a large glass of water. Often, rehydration alone can alleviate a dehydration-induced headache.
5. Dry Skin and Lack of Skin Elasticity
Pinch the skin on the back of your hand. If it takes a moment to return to its normal position, rather than snapping back quickly, you might be dehydrated. This is known as poor skin turgor, indicating a lack of fluids in your body’s tissues. Dry, flaky skin, even on your lips, can also be a sign. The American Academy of Dermatology Association (AAD) emphasises that proper hydration is essential for healthy skin.
What to do: In addition to drinking water, consider consuming water-rich fruits and vegetables like watermelon, cucumber, and oranges, which can contribute to your overall fluid intake and help with skin hydration.
Staying adequately hydrated is crucial for overall health, energy levels, and cognitive function. Pay attention to these warning signs of dehydration and take proactive steps to ensure your body has the fluids it needs to perform its best.
READ MORE FROM: MY MEDI PLUG