10 Signs You're Dehydrated (And What to Do About Them)
You can’t go far wrong by using the color of your urine as an indicator of your hydration levels. However, this isn’t always accurate, so it’s important to look out for other signs that you might be dehydrated and need to drink up! Learn about the physical and mental signs of dehydration and what you can do about them with this helpful guide.
1) #1: Brain F jiog
If you find yourself having trouble focusing or you can't seem to think straight, it could be a sign of dehydration. When your body is dehydrated, it doesn't have enough water to function properly, which can lead to a decrease in brain function. If you're feeling foggy, drink a glass of water and see if that helps. If not, it could be a sign of something more serious and you should see a doctor. #2: Constipation: It's common for people who are dehydrated to also experience constipation. The lack of fluids can cause the colon to become sluggish, leading to constipation and other digestive issues. #3: Headaches: A headache can be caused by dehydration as well as many other things, but sometimes headaches are a sign that you need some hydration ASAP! Get some fluids into your system by drinking lots of water or fruit juice throughout the day; it may help ease the pain. #4: Dizziness: Dizziness is another symptom that has been linked with dehydration- when we don't have enough fluids in our bodies, we may feel lightheaded or dizzy. Sometimes these symptoms can also be a sign of an underlying condition, so it's important to always consult with your doctor before starting any new treatment plan.
#5: Muscle Cramps: Dehydration can lead to muscle cramps because the cells in our muscles don't get enough fluid when they need it. Keep track of how often you get cramps and then drink plenty of fluids until they stop happening so often. Once this happens, gradually cut back on how much you drink until they come back again and then go from there-you'll know what works best for you after some trial and error!
#6: Swollen Lips or Eyes: Sometimes dehydration causes lips or eyes to swell up because there isn't enough fluid inside them to keep them moistened. Drink plenty of fluids throughout the day to ensure your skin stays healthy and looking good.
#7: Cravings for Salt: If you've noticed that you've been craving salt recently, it might be a sign that you're dehydrated. Your taste buds can sense changes in hydration levels, which might make you crave salty foods when your body needs fluids instead. Try adding more fresh fruits and vegetables to your diet instead-they will provide electrolytes like potassium, magnesium, calcium, sodium chloride, and others which are essential for proper bodily function while satisfying those salty cravings at the same time!
#8: Stomach Discomfort: Stomach discomfort is yet another indication of dehydration.
2) #2: Headaches
Dehydration can cause headaches for a number of reasons. First, when you don't have enough fluids in your body, your blood volume decreases. This can lead to a drop in blood pressure, which can in turn cause headaches. Second, dehydration can cause your brain tissue to shrink. This happens because water helps maintain the brain's normal shape and size. When you're dehydrated, your brain doesn't have enough water to function properly, which can lead to headaches. Finally, dehydration can also cause inflammation and swelling in the blood vessels in the brain, which can also lead to headaches. So if you've got a headache and you think it might be caused by dehydration, drink some water! It won't only help with the headache - it'll help with your overall hydration levels too. If drinking water is not helping or getting rid of your headache, talk to a doctor about other options such as pain relievers or over-the-counter medications. #3: Irritability: Sometimes being thirsty may cause you to feel irritable or angry. Some people call this hangry. The reason why this may happen is that the hunger hormone ghrelin increases thirst, so feeling hungry can make you feel thirsty.
#4: Dry mouth: A dry mouth can result from either being thirsty or from medication that causes dehydration, like antihistamines. Drink water and add sugarless gum or candy to keep saliva flowing so that it prevents bad breath and oral infections like gingivitis
#5: Mental fog: Sometimes being dehydrated can make it difficult for your brain to work at its best level. Research has shown that being even slightly dehydrated can affect cognitive performance. One study found that adults who drank just one liter of water within 30 minutes showed improved attention, concentration, and memory. That means if you want to do well on an exam or finish your homework quicker, try drinking more water throughout the day! Drinking a lot of fluids is especially important during times of high stress or temperature changes.
#6: Nausea: Feeling nauseous can often come from not having enough liquids in your system. If you start vomiting due to feeling nauseous, then see a doctor immediately as this could mean there are other problems with your health!
3) #3: Difficulty Swallowing
If you find it hard to swallow, that's a sign that you're severely dehydrated. When your body is dehydrated, it produces less saliva, which can make it difficult to swallow. In addition, the muscles in your throat may spasm, making it even harder to get food or liquid down. If you're having trouble swallowing, it's important to seek medical attention immediately as you could be at risk for choking. One way to avoid this issue is by drinking plenty of fluids throughout the day and staying hydrated during physical activity.
#5: Bad Breath: Hydration has an impact on your oral health too! A dry mouth can lead to bacteria growth and bad breath. Drinking water throughout the day will help keep you hydrated and keep bad breath at bay! #4: Irritability and/or Confusion: Both mental symptoms are signs of dehydration. The human brain is 75% water, so it makes sense that when our bodies are short on H2O, our brains aren't functioning at their best either. Be sure to drink plenty of liquids throughout the day if you notice these mental changes. It's also important to keep track of how much water you're consuming; just because you feel thirsty doesn't mean you're actually lacking in water. Drink before thirst sets in and remember that thirst can sometimes be confused with hunger, so don't assume you need more food if what your body really needs is more H2O! #6: Sore Throat: The increased lack of saliva from dehydration can cause discomfort in your throat and voice box. Take a sip from some water to alleviate the problem! Keeping yourself well-hydrated all day long will lessen the effects of a sore throat caused by dehydration.
#7: Hallucinations: Like confusion and irritability, hallucinations are another symptom that your body is getting dangerously low on water. Again, we recommend keeping track of how much you're drinking throughout the day to ensure that you're staying hydrated! One great trick is to check out local restaurant menus online before heading out - many places list all of their drinks sizes on their menus so it's easy to calculate how many ounces they offer per size (for example 16 oz.) Knowing this information ahead of time means there'll be no surprises when ordering or deciding on which beverage option suits your needs best. Of course, for those who prefer to stay at home, consider setting up reminders on your phone to remind you to drink throughout the day.
In addition, replace caffeinated beverages with caffeine-free options like tea or juice and opt for non-caffeinated herbal teas like chamomile or peppermint instead of coffee. Coffee often contains added sugar and creamers which might add calories but won't contribute any additional hydration. Stay away from alcoholic beverages as well unless you're planning on also following them up with water! Finally, always keep a glass of cold water nearby - it never hurts to have a little bit more than usual handy in case your thirst creeps up unexpectedly.
4) #4: Lethargy
Lethargy is one of the most common signs of dehydration. If you're feeling tired and sluggish, it could be a sign that you need to up your water intake. Drinking plenty of fluids will help improve your energy levels and help you feel more alert. If you're still feeling tired after drinking water, try adding some electrolytes to your glass or snack on a banana – both are great ways to rehydrate and replenish your body. #5: Constipation: As with other symptoms of dehydration, constipation can often be attributed to not drinking enough water. Make sure you're staying hydrated throughout the day and that you have enough fiber in your diet as well. #6: Insomnia: When you don't drink enough water during the day, your sleep cycle can become disrupted. Try to get at least 8 glasses of water per day for optimal sleep quality!
#7: Dry Skin and Mouth: Lack of adequate hydration can make your skin dry and mouth sticky. The best way to combat this issue is by following these tips for healthy skin + eating foods rich in antioxidants for healthy gums.
#8: Hiccups: For some people, hiccups are caused by excessive air swallowing because they aren't taking frequent sips of liquid when eating or talking - but they may also be caused by dehydration. To stop them from happening, drink a large glass of water and see if it helps. If not, try increasing your daily fluid intake from there! And, if you think it's related to stress or nervousness, go ahead and ask your doctor about possible solutions for that too. Sometimes stress can lead to an imbalance in certain hormones which causes our bodies to retain water and makes us thirsty. Eating small meals frequently, managing stress through deep breathing exercises, getting enough sleep each night, and reducing caffeine intake may all help keep the hiccups away!
#9: Headaches: Headaches can be brought on by many different things - like dehydration among others. When our bodies are dehydrated we produce less stomach acid which means less enzymes which leads to digestive problems. Drink lots of water throughout the day in order to maintain optimal health.
5) #5: Constipation
If you're not drinking enough fluids, you may notice that your bowel movements become less frequent and/or more difficult to pass. This is because dehydration can cause hardening of the stool. And when your body doesn't have enough water, it will start to pull water from wherever it can, including your colon. This can lead to constipation. #6: Slower Metabolism: When you don't drink enough water, your metabolism slows down in order to conserve energy and protect vital organs. So if you think that giving up on a few drinks a day isn't making much of a difference, just wait until those two cups start slowing down how fast your entire system works! #7: Decreased Energy Levels: Feeling tired all the time? That could be because you're not getting enough hydration. Not only does being dehydrated affect your mood, but also has a significant impact on mental functioning, which includes your ability to concentrate and make decisions.
#8 Sleep Problems: Drinking enough water during the day helps ensure quality sleep at night. Your body needs water so that it can produce serotonin and melatonin for proper sleep regulation. In addition, lack of fluid causes disruption in normal sleep patterns such as insomnia or waking up throughout the night to urinate. So even if you're not thirsty, try drinking some water before bedtime.
#9: Digestive Issues: We already mentioned that dehydration can lead to constipation, but it can also cause other digestive issues like stomach aches and nausea. A study published in the American Journal of Gastroenterology found that people who drank eight glasses of water daily were 44% less likely to experience gastric distress than those who drank four glasses or fewer per day.
#10: Headaches and Cramps: Another reason why headaches happen is due to high blood pressure--and dehydration can raise blood pressure levels. As with cramps, this happens because your body pulls salt and water from muscles to use elsewhere, which leaves them weaker and susceptible to injury. Staying well-hydrated prevents these complications.
#11: Skin Problems: Dry skin anyone? Hydration helps keep skin moisturized, vibrant, clear and free of acne breakouts by keeping the cells in our outer layer plump with moisture. It's recommended that adults consume about six 8 ounce glasses of water every day for clear skin--but most of us fall short by about half!
6) #6: Joint Pain
Joint pain is a common symptom of dehydration. When you don't have enough fluid in your body, the joints can't function properly. This can lead to pain, stiffness, and inflammation. If you're dehydrated, you may also be at risk for developing arthritis. The best way to prevent joint pain is to stay hydrated by drinking plenty of fluids throughout the day. If you think you may be dehydrated, see your doctor for a diagnosis and treatment plan. They'll know how much water you need based on your activity level, medications, diet, and health conditions. Even if you don't think you're thirsty, it's important to drink when doing activities that make you sweat or otherwise work up a sweat. Activities like gardening, playing sports, or even sitting in an air-conditioned office all cause sweating which can lead to dehydration. But even if you're not engaging in any strenuous physical activity, it's still important to drink water regularly throughout the day because your body loses water just from being alive - from breathing and circulating blood. Drinking water will help keep you healthy and feeling good!
What are some other signs of dehydration? 1. Cranky mood: As mentioned before, one of the first signs of dehydration is mood swings. It's hard to feel great when your mouth feels dry and cottony and you're tired all the time! 2. Weight loss: Not only does not drinking enough fluids impact mood, but it can also result in weight loss. It sounds counterintuitive because most people associate weight gain with eating too many calories, but that doesn't apply here - we're talking about losing weight due to lack of water intake! 3. Bad breath: When we get dehydrated our mouths get dry so naturally they produce less saliva which means more bacteria lives there which causes bad breath!
7) #7: Dry Skin
Dry skin is one of the most common signs of dehydration. When your body doesn't have enough water, it starts to pull moisture from your skin, leaving it dry, flaky, and irritated. To combat dehydration-related dry skin, drink plenty of water and use a humidifier in your home or office. You can also apply a hydrating moisturizer to your skin regularly. If your dry skin is severe, you may need to see a dermatologist for treatment. #8: Mood Swings: One of the first signs that you might be dehydrated is mood swings. Dehydration causes your blood vessels to constrict, which leads to feelings of dizziness and fogginess. The next time you start feeling out of sorts, check if you're drinking enough fluids! #9: Headaches: A headache can be caused by many things, but dehydration is a leading cause. A headache due to dehydration will typically be dull or throbbing rather than sharp and sudden like a migraine. Drinking more fluids will help prevent headaches as well as other symptoms of mild-to-moderate dehydration such as dizziness, fatigue, and irritability.#10: Fatigue: Feeling tired all day long? It could be because you're not getting enough water. Chronic dehydration can lead to a number of health problems including decreased mental clarity, increased appetite, and increased anxiety levels. Check with your doctor about how much water you should drink each day based on your weight and activity level. And remember to stay hydrated even when the weather heats up--a recent study found that people are at an increased risk for heat stroke during summer months due to their lack of sweat glands! Stay cool this summer with some delicious drinks made with ice cubes made from fruit juice instead of just plain water. In addition to being refreshing, these drinks will offer additional nutrients that promote healthy living.
8) #8: Urine That Looks Dark Yellow or Brown
One of the easiest ways to tell if you’re dehydrated is to take a look at your urine. If it’s dark yellow or brown, that’s a sign that you need to up your fluid intake. #9: Headaches: Another common symptom of dehydration is headaches. It's important to drink water with electrolytes, like coconut water or Gatorade, when experiencing a headache so that you can replace some of the minerals lost through sweat. #10: Feeling Lightheaded: When feeling lightheaded, it's best to drink fluids and try drinking one glass every 15 minutes for about two hours. Keep in mind though that if these symptoms persist, there may be something else going on and this could be serious! If you experience any of these signs for more than two days, see a doctor. Additionally, keep an eye out for people who are already suffering from chronic illnesses such as diabetes and heart disease because they are more likely to suffer from dehydration which might result in death. #7: Dizziness: Dizziness is also another symptom of dehydration that can be avoided by keeping yourself hydrated.
#8: Urine That Looks Dark Yellow or Brown: If your urine looks either dark yellow or brown, then it means you're dehydrated and should drink more fluids.
#9: Headaches: Drinking water with electrolytes will help replace minerals lost through sweat during exercise, which can help relieve headaches caused by dehydration.
#10: Feeling Lightheaded: Drink fluids slowly over the course of two hours if feeling lightheaded to avoid nausea and other unpleasant side effects. If these symptoms persist, go see a doctor. These tips should help you know how to stay hydrated while working out!
10) #10; Muscle Aches/Pains
If you find yourself constantly experiencing muscle aches and pains, it could be a sign that you're dehydrated. When your body doesn't have enough fluids, it can't properly lubricate your joints, which can lead to pain. dehydration can also cause cramping in your muscles. To prevent this, make sure you're drinking enough water throughout the day and especially before and after working out. If you do start to feel muscle pain, drink some water and see if it helps. If the pain persists, consult a doctor. #9; Cold Hands/Feet: Cold hands and feet are another sign of dehydration. When your blood pressure drops due to dehydration, blood may flow less efficiently through your body. Your heart has to work harder to pump blood around, so less oxygen is getting where it needs to go - like cold hands and feet! Drinking more water will help increase circulation so you'll stay warmer during winter months or when spending time outside on a hot summer day. #8; Dry Mouth: We don't always notice our mouth feeling dry until we go for an extended period without drinking any water or taking time for ourselves - even for just 5 minutes! Our mouth becomes drier because when we get thirsty, our mouths produce more saliva. That saliva contains electrolytes that help keep us hydrated. But when we don't drink enough water, our bodies try to compensate by producing more saliva-but since we're not replacing those lost electrolytes with additional fluids, it can actually lead to drying out of our mouths and make them seem dry. It's important to remember to take a few moments every now and then throughout the day to re-hydrate. Try carrying a water bottle with you at all times or using one of those smartphone apps like Waterlogged which tracks how much water you consume each day. Also, you might consider having a glass of water before bedtime to avoid waking up with a dry mouth. The National Sleep Foundation recommends about 8 glasses per day for adults and 12 cups per day for children aged 4-13 years old.
#7; Disorientation: Being disoriented is another indication that you're dehydrated. Even mild levels of dehydration can affect your cognitive function, making it difficult to think clearly or focus on tasks. Remembering things and staying focused may also become challenging as well as processing information quickly. Feeling dizzy is another symptom of being dehydrated, along with being lightheaded or nauseous.
9) #9: Dizziness/Fainting/Lightheadedness
Dizziness, fainting, and lightheadedness are all signs that you are not getting enough blood to your brain. This can be caused by dehydration, and is especially common in hot weather or after exercising. If you feel any of these symptoms, stop what you are doing and sit or lie down. Drink some water or other fluids and wait a few minutes. If the symptoms do not go away, call 911 or your local emergency number. #10: Muscle Cramps: Muscle cramps happen when there isn't enough fluid in your body for proper muscle function. A good way to tell if this is the case for you is to drink more fluids until you notice relief from muscle cramps. Avoid caffeine and alcohol which both dehydrate the body. When drinking fluids, it's important to make sure they contain sodium which will help replace lost electrolytes like potassium and sodium. Sports drinks often have extra electrolytes, but plain water is still better than nothing. Water with a little salt added also works well, but avoid caffeinated beverages because they actually increase dehydration rather than reduce it.
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