Dehydration Symptoms Everyone Should Know
Dehydration does more than just make you thirsty—it can
actually be quite dangerous to your health. Here's how to know when
your body is telling you to drink more water, so that you don't let it get
to the later stages of dehydration.
What it means to be dehydrated?
Dehydration does more than just make
you thirsty—it can actually be quite dangerous to your health. Here's how to
know when your body is telling you to drink more water, so that you don't
let it get to the later stages of dehydration.
In general, dehydration occurs when
your body loses too much fluid, or more fluid than it's taking in, according to
the US National Library of Medicine's resource
You can become dehydrated for a
number of reasons, but the main culprits include: diarrhea, vomiting, sweating
too much, urinating too much, having a fever, or (simply) not drinking enough.
And it doesn't take much to become dehydrated: if you lose just 1.5% of the
water in your body, you've reached the tipping point of dehydration.
While dehydration often shows up as
the standard thirsty feeling, the later stages of the condition can
actually lead to a loss of consciousness, Jazmine Sutton-Oliver, MD, who works
in hospital medicine at the Cleveland Clinic, tells Health. Here's what
to know about common dehydration symptoms, including feeling thirsty and
passing out—and all the signs in between.
1) Bad breath
Notice your breath smelling the opposite of minty fresh? It could be because
you haven't drank enough water lately says a dentist. "Saliva has important
antibacterial properties," he says. "When dehydrated, the decreased
saliva in the mouth allows bacteria to thrive, resulting in bad breath."
Also, while we're talking about your mouth, dehydration can cause it to feel
dry, for obvious reasons. So drink up for your own sake—and for the people
around you, too.
2) Sugar cravings
Dehydration can mask itself as hunger, or more specifically as sugar
cravings. This is more likely to happen if you've been exercising, says a sports dietitian. "When you exercise
in a dehydrated state, you use glycogen, or stored carbohydrates, at a faster
rate, thus diminishing your stores more quickly." So once you finish
exercising, you will likely crave carbs (aka sugar) to help you replenish those
glycogen levels. Pro tip: Before reaching for a chocolate bar, drink a tall
glass of water and wait five minutes. You might not be as hungry as you think.
(After that, if you're still craving something sweet, go ahead and have it.)
3) Dry skin
Your skin will let you know if you
haven't been drinking enough water, says a
dermatologist. Dehydrated skin will feel tight
and appear dull when you look in the mirror. You may even
notice more exaggerated wrinkles or darker-than-usual under eye circles.
A quick test if you're feeling less
than hydrated: Pinch your cheek; if it wrinkles with gentle pressure instead
of holding its shape, it's begging you for water. For smooth, moisture-rich
skin, Dr. Tremaine also suggests keeping showers short (less than five minutes)
and using only lukewarm water, as hot water can dry your skin out even more.
That mid-afternoon slump may have
more to do with dehydration than you think. A number of the symptoms of
dehydration can make you feel sleepy.
Physical tasks may also feel more difficult and tiring because your muscles are
lacking water, which is necessary for them to function properly.
4) Irritability
If you're feeling cranky, drink a glass of water and your
mood may change. "Neurological effects of dehydration can cause
irritability," Dr. says. A small 2011 study published in the
tested mood and concentration in 25 young women who were either given enough
fluids to remain properly hydrated, or who became mildly dehydrated by taking diuretics
and exercising. The dehydrated women—who were at a hydration level that
was just 1% lower than optimal— reported headache, loss of focus and
irritability.
5) Chills
It may seem counterintuitive, but dehydration can bring on
chills. "This occurs because your body starts to limit blood flow to the
skin," Dr. says. In addition, water holds heat, so if you become
hydrated it can be more difficult to regulate your body temperature, which can
make you get chilly faster, even when you're not in a cold environment.
6) Muscle cramps
When your body isn't getting enough water, it slows
down blood circulation, which can make your muscles cramp up. "The body will protect
its vital organs, so it shifts fluid away from muscles and anything that's not
vital," he says. Changes in sodium and potassium through sweat loss
can also contribute to cramping. Cramps can be extremely painful
and make muscles feel harder to the touch.
7) Light headedness and confusion
Along with your muscles, your brain also gets less blood circulation when
you're low on water, which can make you dizzy, Dr. says—and this can
constitute a situation when dehydration can warrant medical attention.
When a person becomes so dehydrated that they're taken to the emergency
room, doctors usually try to get water back into their body very quickly, Dr. explains. "We would give them a liter over an hour" via
an IV, she says.
8) Headache
Dehydration can cause headaches in a couple of different ways. "Lack of
water affects your body's serotonin levels, which can give you headaches,"
Dr. says. In addition, small blood vessels in the brain respond
quickly to hydration levels (which is also the culprit behind those nasty
hangover headaches), leading to dull aches and even full-blown migraines.
Try downing a glass or two of water the next time you have a headache and
you may find it disappears. You could also eat fruit, which contains a lot of
water, Dr. suggests.
10) Constipation
Your body needs water to keep things moving through your
colon. When you're not getting enough H2O, your body compensates by withdrawing
more fluid from stool, making it harder and more difficult to pass. That said,
it's worth noting that drinking more water when you're already properly
hydrated won't necessarily relieve constipation caused by other factors, like
the medications you're taking, medical conditions, or a lack of fiber in your
diet.
11) Dark coloured urine
One telltale sign of dehydration is dark yellow urine.
"A lot of people will notice their urine starts to get concentrated or
dark in color," Dr. Sutton-Oliver says. When you're dehydrated, your
kidneys, which filter waste, tell your body to retain water. That means
you'll have less water in your urine, causing it to become more
concentrated with waste products and, therefore, darker. If you notice your
urine is darker than usual, reach for your water bottle.
12) Excessive thirst
It might seem obvious, but being thirsty is a big hint that
you're not as hydrated as you should be, Dr. Sutton-Oliver says. When you get
dehydrated, you'll naturally be thirsty, so listen to your body's signals and
rehydrate until you've quenched your thirst.
13) Low blood pressure
While not drinking enough water can cause a plethora of symptoms, one in
particular, low blood pressure, can be especially dangerous. But low
blood pressure can manifest in a few different ways, including nausea,
dizziness, and blurred vision, so it's important to be aware of those, as many
of us don't have blood pressure cuffs at home.
Low blood pressure can be especially dangerous, as it means your blood isn't
getting properly sent to critical organs, including your brain, Dr.
adds. Certain blood pressure medications act as diuretics, which make the body
urinate fluid out of it much faster. People who take these medications are more
susceptible to becoming dehydrated, per Dr. The good news? "Most
people can fix that simply by drinking water," he explains.