{"id":89539,"date":"2025-08-22T20:32:07","date_gmt":"2025-08-22T20:32:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/89539\/"},"modified":"2025-08-22T20:32:07","modified_gmt":"2025-08-22T20:32:07","slug":"doctors-reveal-10-subtle-signs-of-dehydration-you-should-know","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/89539\/","title":{"rendered":"Doctors Reveal 10 Subtle Signs of Dehydration You Should Know"},"content":{"rendered":"

The culture around making sure you’re drinking enough water has changed in recent years, with seemingly everyone toting an (often fancy) reusable water bottle<\/a> everywhere they go. And yet, it can still be tricky to drink the right amount of water every single day, especially on days when you need an extra cup of coffee or you’re meeting friends for a glass of wine. On these days, and on those when you’re out in the heat or doing a tough workout, it’s important to know the possible signs and symptoms of dehydration. <\/p>\n

Meet the expert: Michael Seth Smith, M.D.<\/a>, a sports medicine physician at the Florida Orthopaedic Institute in Gainesville, FL.<\/p>\n

Indeed, when you fail to drink enough to replenish the fluids lost through urination, sweating, and even breathing, you begin to enter a state of dehydration. Being dehydrated doesn\u2019t just make you feel thirsty\u2014it can also have a major impact on how your entire body functions. Here\u2019s what you should know.<\/p>\n

How much water should you drink in a day?<\/p>\n

You\u2019ve probably heard the rule of thumb that you should drink eight glasses of water a day, but it turns out that the amount of water each person should drink varies. <\/p>\n

Children and older adults tend to need more water to stay hydrated, said Michael Seth Smith, M.D.<\/a>, a sports medicine physician at the Florida Orthopaedic Institute in Gainesville, FL. People who take certain medications, have a history of cardiovascular disease, or have recently had a viral illness need to drink more, too. If you\u2019re in a hot, humid climate<\/a> or you\u2019re exercising (and sweating) you\u2019re also more susceptible to dehydration. <\/p>\n

A person who weighs about 150 pounds has about five liters of total body water, Dr. Smith said. It\u2019s not unusual for a highly active person to lose up to two of those liters via sweat during a workout. To prevent dehydration, the fluids lost need to be replenished.
<\/p>\n

The best way to do this is to listen to your body, and drink water when you feel thirsty. You should also drink water before, during, and after any physical activity. In addition to getting enough water, maintaining a diet full of hydrating foods like fruits and vegetables is another way to replenish lost fluids. <\/p>\n

What are the signs of dehydration?<\/p>\n

When you don\u2019t have enough water in your body, dehydration will follow. Watch out for these other signs:<\/p>\n

1. Thirst<\/p>\n

\u201cUsually when thirst occurs<\/a>, the person is about 2% dehydrated,\u201d said Dr. Smith. That means you don\u2019t have to sprint to the water fountain immediately, but you should grab a glass of water soon. If you don\u2019t listen to your body\u2019s signals, you\u2019ll slowly become more dehydrated, especially if you\u2019re engaging in physical activity. <\/p>\n

2. Dry mouth <\/p>\n

Dry mouth is another way your body tells you it needs more total body water, per the National Library of Medicine<\/a>. Your body can\u2019t make sufficient saliva if it doesn\u2019t have enough fluids. Watch out for bad breath, too, which can be caused by dry mouth. Grab a bottle of water before a piece of gum, because the culprit is often mild dehydration.<\/p>\n

3. Dark or tea-colored urine <\/p>\n

The more total body water you have, the clearer your urine will be. If it\u2019s a darker color<\/a>, that means it\u2019s more concentrated, and it\u2019s a sign you should drink more water. <\/p>\n

4. Decrease in urination <\/p>\n

Water helps your kidneys remove waste from your blood in the form of urine. If your kidneys aren\u2019t getting enough water to carry waste from your body, you simply won\u2019t urinate as frequently<\/a>. Instead, you\u2019ll keep that waste in your body, and if you\u2019re chronically dehydrated, it can cause more serious problems over time. When urine is too concentrated, waste minerals stick together to create kidney stones, per the Mayo Clinic<\/a>. <\/p>\n

Remember: It\u2019s not just your renal system that depends on water to function properly\u2014just about every major system in your body does, including your heart, brain, and lungs, Dr. Smith said. <\/p>\n

5. Dry skin <\/p>\n

Your skin is your body\u2019s largest organ, and just like any other organ, it needs the right amount of blood supply to function. If you notice that your skin is drier than usual<\/a>, don\u2019t just reach for a moisturizer<\/a> (even though that can help, of course). It could be a sign that you don\u2019t have enough total body water, and you should moisturize from the inside out by adding more of it to your diet. <\/p>\n

6. Low blood pressure <\/p>\n

More than half of the blood in the body is plasma, the liquid part of the blood, per the American Society of Hematology<\/a>. Plasma is made up of water, protein, and salt. Without enough H2O in your plasma, your blood will become more concentrated, and it will be a lot more difficult for it to flow through the body to the organs that need it, which can cause low blood pressure<\/a>. <\/p>\n

7. Muscle cramping <\/p>\n

When you\u2019re dehydrated, your blood becomes more concentrated, and therefore your blood volume (the total volume of blood in your body) drops. So when you don\u2019t hydrate properly, your body goes through a thought process: What parts of the body need blood the most? \u201cThe heart is going to win out over the muscles,\u201d said Dr. Smith, and inadequate blood flow to the muscles causes those muscle cramps<\/a>. <\/p>\n

8. Constipation <\/p>\n

Like the renal system, the digestive system needs plenty of water to run smoothly. Water allows your food to move through your intestines, and it also keeps your intestines healthy and efficient. Constipation<\/a> could be a sign that there isn\u2019t enough fluid to carry waste through and out of the body, per the Cleveland Clinic<\/a>. <\/p>\n

9. Fatigue <\/p>\n

Always tired<\/a>? Everything from a mid-afternoon slump to overwhelming fatigue could be caused by dehydration. When you don\u2019t have enough water<\/a> in your body, your blood pressure drops, the blood flow to your brain slows, and your heart rate increases\u2014all of which can make you feel wiped out. <\/p>\n

10. Headaches <\/p>\n

If your brain isn\u2019t getting enough fluids to function properly, a range of symptoms will follow. Headaches<\/a> are most common, and dehydration is also a common migraine trigger. Fading in and out of consciousness, feeling lightheaded<\/a> and dizzy, and fainting are some of the most extreme signs that a person needs to rehydrate immediately.<\/p>\n

How to treat the symptoms of dehydration <\/p>\n

The treatment for dehydration\u2014from mild to moderate\u2014depends on replacing the fluids your body has lost. For mild symptoms, drink water and snack on something with sodium, which Dr. Smith said helps the body retain fluids. Take small sips of water instead of big gulps, as too much water can overload your stomach and make you nauseous. The National Library of Medicine<\/a> also recommends sucking on ice cubes as a way to get just a bit of water at a time.
<\/p>\n

If water and salty snacks aren\u2019t enough to help you bounce back, or you\u2019re experiencing more moderate symptoms, you should drink a sports drink with electrolytes. Electrolytes<\/a> are minerals in the body\u2019s fluids, and if you\u2019ve sweat a lot, you may need to replenish them as well as your total body water. <\/p>\n

Dr. Smith said it\u2019s time to seek medical attention when someone is having trouble rehydrating on their own. Severe vomiting, mental status changes, and fainting are sure signs that it\u2019s time to call for help.<\/p>\n

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