Feeling lightheaded or woozy is another common sign of dehydration (Image: Getty)
During winter, many of us naturally layer up, turn up the thermostat, and opt for hot chocolates over water. However, it’s important to recognise that your body requires steady hydration year-round to perform optimally.
The Government advises people to consume about six to eight glasses of fluid daily. You might need more if you’re pregnant, active, unwell, or in a hot climate. Drinks like tea, low-fat milk, sugar-free beverages, coffee, and water all contribute to your daily fluid intake.
Not drinking enough fluids can produce several clear warning signs, such as darker urine, tiredness, and headaches. Below, GP Dr Michael Zemenides explains six of these warning signals.
1. Dry mouth
“The most obvious sign of dehydration is thirst, which is often accompanied by a dry mouth, lips or tongue,” said the co-founding GP of A-Z General Practice at The Wellington Hospital.
2. Dark urine
“A dark yellow or strong-smelling urine is another indicator, which usually means that the patient is peeing less often than usual,” said Dr Zemenides.
3. Dizziness
“Dehydration can cause nausea, dizziness and lightheadedness,” Dr Zemenides said. “If you’re dehydrated, your blood pressure will drop, and that can affect your sensation of dizziness. Also, in extreme cases, dehydration can lead to confusion, which will make you feel even more dizzy and unsteady on your feet.”
4. Headaches
“If you’re dehydrated, you’ve got less water in your circulation system going around your body, which means there’s less fluid around the brain itself, and that can impede how it functions and cause headaches,” the GP said.
Hydrate your body as soon as you wake up (Image: Getty)
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5. Fatigue
“If you don’t drink enough water, you might begin to notice that your energy levels are affected and that you feel fatigued and tired,” Dr Zemenides said. “It can also impact your concentration and how sharp you are feeling.”
6. Constipation
“Water is quite key in how you’re digesting things and the actual process of moving things through the bowel itself,” Dr Zemenides added. “So, if everything’s quite lubricated and moving smoothly, then you’re less likely to get constipated.”
Why is staying hydrated so important? What issues can dehydration lead to?
“Water is essential for human life and is involved in every biochemical reaction in the body,” Dr Zemenides said. “It plays a pivotal role in regulating our temperature, maintaining our blood pressure, helps supports your kidney function and helps aid digestion.”
As a result, being dehydrated can have a big impact on your body. “Dehydration can become more serious overtime and can increase your risk of urinary tract infections and kidney problems, and lead to confusion which can result in an increased number of falls,” he continued.
“In severe cases, you can experience a rapid heart rate, breathing difficulties or even collapse.”
When should you seek medical advice about this?
Dr Zemenides continued: “If you’ve got dark urine, you can probably manage that yourself. However, if you’re experiencing those later, and more serious, symptoms, like palpitations, that sensation where you’re feeling unsteady on your feet, headaches, or you’re just feeling unwell, then you should be seeking advice from your GP.”
Here are some tips on how to increase your water intake this winter…
“Drinking a full glass of water is a good way to start the day,” Dr Zemenides said. He also recommended small, regular sips throughout the day.
He went on: “Often people wait until they feel thirsty before having a drink, but I would recommend drinking little and often, whether you feel thirsty or not, Having a refillable bottle nearby at all times can help with this.”
Oral rehydration solutions can also be effective in treating dehydration resulting from diarrhoea and vomiting. The GP added: “You can get oral rehydration solutions over the counter in a pharmacy which can help replace lost foods and electrolytes.”
In addition, the GP pointed out that a large part of our daily fluid intake comes not only from drinks but also from the food we consume, which greatly aids overall hydration.
“Think about those water-rich foods, like fruits or vegetables and soups to keep some variety,” he said.