Do You Know These Signs Of Dehydration? Here’s What You Can Do
Signs Of Dehydration: Recognising the early signs of dehydration is crucial to preventing complications. Here’s what you need to know about dehydration symptoms and the best ways to stay hydrated.
Do You Know These Signs Of Dehydration? Heres What You Can Do
Do You Know These Signs of Dehydration? Here’s What You Can Do
Dehydration occurs when the body loses more fluids than it takes in, leading to an imbalance that can affect overall health. Water is essential for vital functions, including regulating body temperature, maintaining blood pressure, and supporting digestion. According to the World Health Organisation (WHO), even mild dehydration can lead to fatigue, dizziness, and reduced cognitive performance. Severe dehydration, if left untreated, can be life-threatening. Recognising the early signs of dehydration is crucial to preventing complications. Here’s what you need to know about dehydration symptoms and the best ways to stay hydrated.
Common signs of dehydration
Dehydration can affect people of all ages, but it is particularly dangerous for children, older adults, and those with underlying health conditions. Here are some of the most common signs of dehydration.
1. Persistent thirst
Feeling constantly thirsty is the body’s way of signalling that it needs more water. If you experience an unquenchable thirst, it’s a sign that dehydration has already started.
2. Dark yellow urine and decreased urination
A well-hydrated body produces light yellow or clear urine. Dark yellow or amber-coloured urine indicates dehydration. Additionally, if you are urinating less frequently than usual, your body may be conserving fluids due to inadequate intake.
3. Dry mouth and bad breath
A lack of fluids leads to decreased saliva production, resulting in a dry mouth and an unpleasant odour. Saliva helps wash away bacteria in the mouth, so when it is insufficient, bad breath can occur.
4. Fatigue and dizziness
Dehydration reduces blood volume, making it harder for the heart to pump oxygen and nutrients to the body. This can result in feelings of fatigue, dizziness, or even lightheadedness when standing up suddenly.
5. Dry skin and sunken eyes
Dehydration affects the skin’s elasticity, leading to dryness, flakiness, and a lack of moisture. Additionally, eyes may appear sunken or have dark circles due to fluid loss.
6. Headaches and poor concentration
The brain is highly sensitive to fluid loss. Dehydration can cause headaches, difficulty concentrating, and memory issues. Studies published in the Journal of Nutrition suggest that even mild dehydration can impair cognitive function.
7. Muscle cramps and joint pain
Water helps lubricate joints and muscles. Dehydration can lead to muscle cramps, stiffness, and joint discomfort, especially after physical activity.
How to stay hydrated
Proper hydration is essential for overall well-being. Here are some effective ways to prevent and treat dehydration.
1. Drink enough water daily
The National Academies of Sciences recommend that men consume about 3.7 litres (15.5 cups) and women 2.7 litres (11.5 cups) of water per day. Adjust your intake based on climate, physical activity, and health conditions.
2. Eat hydrating foods
Fruits and vegetables with high water content, such as watermelon, cucumber, oranges, and strawberries, help maintain hydration levels.
3. Avoid excessive caffeine and alcohol
Both caffeine and alcohol have diuretic effects, which increase urine output and can contribute to dehydration. Balance consumption with water intake.
4. Replenish electrolytes
During excessive sweating, the body loses electrolytes like sodium, potassium, and magnesium. Rehydration drinks, coconut water, and electrolyte-rich foods like bananas and spinach can help restore balance.
5. Set reminders to drink water
Many people forget to drink water throughout the day. Setting reminders on your phone or using a water-tracking app can help maintain proper hydration.
6. Monitor urine color
A simple way to check hydration levels is by observing urine colour. Aim for pale yellow urine as a sign of good hydration.
7. Increase fluid intake during illness or heat
Fever, vomiting, diarrhoea, and excessive sweating increase fluid loss. Drink extra fluids during hot weather or when experiencing sickness to prevent dehydration.
Dehydration is a common yet preventable condition that can lead to serious health issues if ignored. Recognising early signs such as thirst, dark urine, dizziness, and fatigue can help you take timely action. By drinking enough fluids, eating hydrating foods, and replenishing electrolytes, you can maintain optimal hydration levels. Staying mindful of water intake is essential for overall health and well-being, especially in hot climates like India, where dehydration risks are higher.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
