The Importance of Hydration – Part 3
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10 Signs You’re Dehydrated
In Part 1 of this series, we talked about how much water you should aim to drink each day. In Part 2, we talked about some of the reasons and benefits you get from staying hydrated. In this video, we’re going to learn about some of the signs of dehydration and what to look for.
Here we’re going to talk about what to look for and the signs of mild dehydration.
10 Signs of Mild Dehydration
- Color of Urine
A clear sign that you are hydrated is that your urine will be almost clear, with a slight tinge of yellow to light yellow. If it’s dark with a strong odor, it’s a sign that your kidneys are trapping extra liquid for body functions, resulting in more concentrated urine.
- Dry Mouth and Lips
If you’re already thirsty and have a dry mouth and lips, this is a sign that you’re dehydrated. Lack of water can cause lower saliva production leaving your mouth dry and bad breath!
- Dry Skin
When your body is low on water, it uses what’s available for other basic body functions and leaves your skin with a low moisture content. When your skin isn’t getting enough moisture it can lead to dry spots, flaky skin, itchy scalp, acne, psoriasis, eczema or other skin conditions. Pay attention to any of these signs that may mean you are dehydrated.
Like other organs, your brain needs water and a lack of water means it’s not getting enough oxygen and/or blood flow. The first warning sign you’ll notice is pain in the form of a headache.
Like with headaches, low blood and oxygen flow to your brain can result in blurred vision, a “spinning” effect and you to feel dizzy or lightheaded. If this happens, make sure to sit or lie down in a safe place in case you faint or pass out.
- Low Energy Levels
When you’re dehydrated, blood supply to ‘non-vital’ organs is slowed, so the rest of your body and muscles may operate at a slower pace, making you feel lethargic, tired, or sleepy.
- Muscle Spasms
Low levels of electrolytes, potassium, and sodium due to dehydration can lead to muscle spasms. You might notice this most at night if you’re woken up by a “charley horse” when your calf muscle tightens and creates a spasm. This happens when you overuse muscles when you have low fluid levels.
Muscles cramps can also be related to fluid loss or sodium depletion especially for those who have a lot of salt in their sweat.
- Food Cravings
A lack of electrolytes and difficulty producing glycogen have linked to dehydration. This may cause intense cravings for either something salty or sweet, respectively. Thirst and hunger triggers come from the same part of the brain, so if intense craving comes on suddenly, try having a glass of water instead of a snack.
- No/Little Sweat
Sweat helps regulate our core body temperature. Without enough water in our bodies, we can’t produce sweat to cool off after an intense workout or physical activity. If you notice that you aren’t sweating like you normally would, go grab some water!
These are just 10 warning signs of mild dehydration. But the good news is that drinking more water can reverse each of these signs!
For more serious cases of dehydration, which can present as a fast heartbeat or breathing, fever, confusion, or delirium, seek medical assistance immediately!
In Part 4 of this series, we’ll talk about some simple habits you can start to do or incorporate into your day to help you drink more water and stay on top of it!
If you found this information helpful, feel free to hit that share button and pass it on!
And in case you missed the rest of the series, you can find it below:
Part 1 – How much water you should aim to drink each day?
Part 2 – Reasons and benefits you get from staying hydrated.
Part 4 – 5 Ways to Drink More Water
Part 5 -15 Hydrating Recipes (for when you just don’t want to drink water)