Dehydration is a silent assassin that can imperceptibly weaken your body. Recognizing the signs is essential to taking action before it’s too late. Whether you live an active lifestyle, exercise a lot, or just have a busy day, here’s how to identify the warning signs and what to do about them.
Why is dehydration so dangerous?
Your body consists of about 60% water. It is essential for the functioning of all your organs, transporting nutrients and regulating your body temperature. When dehydrated, your body slowly loses these functions, which can lead to serious health problems such as dizziness, muscle cramps and even heat strokes.
The main signs of dehydration
1) Thirsty, but drinking water doesn’t help enough
This is often the first sign. Do you feel thirsty but seem unable to hydrate? This may be a sign that you’ve already experienced mild dehydration.
2) Dark urine and less frequent urination
A healthy, hydrated person typically urinates every 3-4 hours, and the urine is light yellow. Dark urine or infrequent urination indicates a lack of fluids.
3) Dry skin, lips, or mouth
A dry, tight feeling in your skin or chapped lips can be clear indicators. Try the ‘skin pinch test’: gently pull up a piece of skin on the back of your hand. If it takes time to return to its original position, you may be dehydrated.
4) Fatigue and dizziness
Dehydration can cause a decrease in your blood volume, leading to low blood pressure. This may make you feel dizzy or lethargic, especially when standing up after sitting or lying down.
5) Headaches or concentration problems
Your brain is largely made up of water. When dehydrated, your brain may struggle to function properly, which can lead to pain or reduced ability to concentrate.
What can you do?
- Drink regularly: Don’t wait until you are thirsty. Take small sips of water throughout the day, especially during physical activity.
- Enrich your water: Add electrolytes to restore minerals you lose through sweat.
- Pay attention to your environment: In hot or dry climates, you sweat more, causing you to dehydrate more quickly.
What not to forget
Dehydration can seriously affect your day and cause long-term damage. It is easily prevented by listening to your body, being vigilant to signals and making hydration part of your daily routine. Take care of yourself, and never forget that water is life!
Want to learn more about healthy hydration and how to prevent dehydration? Check out our other articles for helpful tips!