How do you know you’re dehydrated? Whether you’re on vacation in the middle of a heatwave or your skin is dull after a night of drinking, we’re all dehydrated at some point. Statistics from Google Trends suggest we’re aware of it too. Trends show that we’ve collectively typed “symptoms of dehydration,” while searches for “dehydration tablets” have increased by 450%. Which begs the question:: what should we pay attention to? And if we are dehydrated, how can we fix the situation? Below, experts help solve this situation.
“When we lose more body fluid than we drink or absorb through hydrating foods, we become dehydrated,” says Dr. Federica Amati, a physician and public health nutritionist. “We lose fluid when we go to the bathroom, when we sweat, when we talk, and even when we breathe through our mouth at night. Some medications can also make dehydration worse, so it’s worth checking whether the prescriptions you’re taking are exempt from it.”
Things you eat (or do) often may also have a dehydrating effect on the body. “The most common culprits are caffeine, alcohol, and doing a lot of exercise without replenishing lost fluids afterward,” explains Dr. Thivi Maruthappu, a dermatologist and nutritionist.
Anyone, at any age, can give in to dehydration, but it is more dangerous for the elderly or very young. “Our brains need proper hydration to function properly, so even a small reduction in hydration levels can decrease our performance and mental acuity,” says Dr. Thivi Maruthappu.
So how do you know you’re dehydrated? Here are some obvious signs.
- Thirst : It’s not surprising that feeling thirsty is a key sign of dehydration. While for some this feeling is obvious, others, especially older people, may not notice it
- Change in urine color: “If it is dark yellow, orange, or even light brown, this may be a sign of dehydration,” says Dr. Federica Amati. Urine should be light yellow. Going to the bathroom less often is another sign.
- Headaches
- Dull skin: “It can appear dull and tight, and can also flake,” explains Dr. Thivi Maruthappu.
- You may have difficulty concentrating , feel confused, tired, and generally quite lethargic.
How to hydrate effectively
Satisfy your thirst
“For those of us who don’t have health conditions or are not taking medications that might impact our hydration levels, simply satisfying our thirst is enough,” says Dr. Federica Amati. Drink lots of water, incorporating fruits and vegetables, such as cucumber, lemon, mint, lime or raspberries, to change the flavor (in a healthy way). Contrary to popular belief, there is no hard and fast rule for how much water we should drink. “It depends on each person, what they do and how hot or dry their environment is,” she continues.
Eat your water
Eat plenty of fresh fruits and vegetables at every meal because many foods contain a lot of water. “Watermelons, cucumbers, and oranges are great examples of foods that help with hydration,” explains Dr. Thivi Maruthappu.
Stock up on water after exercise (or on particularly sweaty days)
When the weather is especially hot or after an intense workout, consider adding electrolytes into your program. “Coconut water is naturally rich in electrolytes, so it’s great for replenishing lost fluids,” says Dr. Thivi Maruthappu. “But some contain added sugars, so check the label. You can also try a supplement, like Artah’s Cellular Hydration or Hux’s Watermelon Hydration Supplement.”
Avoid alcohol
“It might be obvious, but in case it’s not: alcoholic beverages are not hydrating,” says Dr. Federica Amati. Similar to caffeine, alcohol is a diuretic, meaning it speeds up the elimination of fluids from the body. If you drink alcohol, ensure to hydrate yourself as you go.
Tap water
Although Dr. Federica Amati isn’t a fan of “well-marketed fancy waters,” she recommends a water filter as a good investment, if you can afford it. “We’re lucky that tap water is perfectly drinkable in the UK, but it may be a good idea to leave it in a glass jug to allow the added chlorine to evaporate.”
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