The Need To Know

People become dehydrated when the water levels in the body get out of balance.

The body’s way of saying drink more fluids can include symptoms like dry mouth, headache dry and cool skin, rapid heartbeat, lethargy, irritability, fatigue, or dizziness.

Dehydration can happen as a result of not drinking enough water or fluid, or losing too much body fluid due to a fever, diarrhea, vomiting, or long periods of exercise with excessive sweating.

Dehydration can be avoidable by drinking at least 1.5 liters of water each day.

Urine color can be an indication of dehydration. Dark colored urine or no urine is a sign to drink more.

Choose fluids wisely. Alcoholic and caffeinated beverages can actually lead to dehydration.

Body of Water

Dry mouth. Headache. Dizziness. While this may sound like the fine print warning label for medication side effects, these are a few of the symptoms of dehydration. Dehydration occurs when the body’s fluids get out balance, and it doesn’t have enough fluid (water) to work properly.

The body is approximately two thirds water, and losing some of this water throughout the day in our sweat, tears, and urine is pretty common. This small water loss can be easily replaced with water, beverages, and many foods in our daily diet.

But when the amount of water drops too low for normal body functions (like maintaining temperature, protecting organs and other tissues, and getting rid of wastes through urination, perspiration, and bowel movement), it can lead to dehydration.  We can become dehydrated if we are not drinking enough water or fluid, or if we lose too much body fluid due to a fever (more water evaporates when body temperature goes up), diarrhea, vomiting, or long periods of exercise with excessive sweating.

Dehydration is often described as mild, moderate, or severe, depending on how much body weight has been lost because of fluid loss.

Mild dehydration is more common, described by a loss of less than 1% of body weight, and it’s usually not considered dangerous. However, it can affect our mood and alertness. Mild dehydration can usually be cured by drinking fluids to replace lost salts and fluids.

Moderate dehydration is a loss of 2-5% of body weight and can be more serious affecting our ability to concentrate, and may lead to fatigue, dizziness, muscle soreness, and even affecting short term memory

Severe dehydration is more likely to occur in people who are unable to get fluids without help due to illness, or age like the elderly and infants. It’s described as a decrease of more than 5% of body weight due to fluid loss, and can be serious with symptoms like sunken eyes, shriveled and dry skin, low blood pressure, rapid heartbeat and breathing, and it requires immediate medical attention.

So especially as summer approaches, be on the lookout for these common signs of dehydration.

Thirst

Dry or sticky mouth

Headache

Lack of urine for 12 hours (or only a very small amount of dark yellow urine)

Dry, cool skin

Rapid heart beat

Lethargy

Moodiness or irritability

Fatigue

Dizziness

Eyes that look sunken into the head

Eat, Drink, and Stay Hydrated

One way to beat dehydration is to drink before feeling thirsty. Thirst can be a sign that dehydration is setting in. Drink plenty of fluids every day, and even though everyone is a little different when it comes to water requirements, 1.5 liters per day is a good rule of thumb

And the proof is in the pee when trying to avoid dehydration. If urine is clear, pale, or straw-colored, that’s a good sign.  If it’s darker, keep on drinking.

It’s important to drink more during hot weather, but other situations require more fluids too, like humid weather, high altitudes, illnesses that cause high fever, diarrhea, or vomiting, and even cold weather when the body is covered with layer upon layer of clothing. And don’t forget to hydrate during exercise and activities. For every hour of activity or exercise drink an additional liter of fluid.

Getting enough fluids during the day is important, but not all beverages are created equal. Water is always good go-to drink. Juice, milk and even coconut water are other options [8]. And after intense workouts or activities, sports drinks are a good choice too, not only to replace water loss, but also to replenish electrolytes and sodium But steer clear of alcoholic and caffeinated beverages (such as coffee, teas, and sodas) which tend to pull water from the body and may actually fuel dehydration.

So when fluid going out is more than fluid taken in, stop, look, and listen to the body as it sends the message to drink up.