5 Signs You’re Dehydrated, and How to Hydrate Fast

In this text:

  • Your Mouth Is Dry
  • You Feel Dizzy and Light-Headed
  • You Feel Tired
  • You Have Dark-Colored Urine
  • Your Skin Feels Dry
  • How To Hydrate Fast

At Cure, we consider that each a part of your physique is impacted by dehydration, which is why it’s necessary to keep up your fluid and electrolyte consumption. 

Maintaining your fluid and electrolyte stability is essential to your health and well-being. Staying hydrated helps regulate physique temperature, ship vitamins to your cells, hold your joints well-lubricated, and principally make sure that each a part of your physique is working correctly. 

We might imagine that being dehydrated is as small as having a dry mouth, however dehydration is definitely related to many digestive, circulatory, and even neurological issues! But why is that this the case?

Basically, dehydration occurs once you lose extra water than you absorb. However, there’s far more to it than water. Along with the H2O, once you’re dehydrated, you additionally lose necessary electrolytes, similar to sodium and potassium. These are minerals which have an electrical cost and assist regulate all types of processes inside and outdoors your physique’s cells. 

Of course, sweating an excessive amount of, particularly once you’re exercising, may cause dehydration. But different unlikely causes can embody being out within the solar for too lengthy, being at a excessive altitude, and even merely forgetting to drink water!

For this motive, it’s tremendous necessary to test in along with your physique for any indicators of dehydration. There might be many indicators that you simply’re dehydrated, however let us take a look at a listing of the highest 5 indicators that may let you know if you might want to up your fluid and electrolyte consumption. 

Your Mouth Is Dry

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This may seem like a common-sense sign of needing to drink more water, but it’s actually a bit more complicated than that. Dry mouth happens when your salivary glands don’t produce enough saliva. Saliva is important for keeping your teeth and mouth healthy. Plus, it contains enzymes that help you digest your food.

When your mouth is dry, you notice that it’s hard to chew, swallow, and even taste your food. Speaking might also become harder. Another sure sign of a dry mouth is having bad breath.

But here’s the thing: Dry mouth can be caused by many things. Medications are actually the leading cause of dry mouth.

Some underlying health conditions can also lead to your mouth getting dry. And of course, feeling nervous — something we’ve all experienced at some point — can also lead to this.

So how do you know that your dry mouth is a symptom of dehydration? Well, the difference lies in how much it persists. If you’re dehydrated, then your mouth should begin to return to its normal state shortly after you ramp up your intake of fluids and electrolytes. If your dry mouth persists after drinking water and replenishing your electrolytes, visit your doctor to determine its underlying cause.  

You Feel Dizzy and Light-Headed

These signs may not actually feel as intuitive, but they are incredibly common for those not getting enough fluids and electrolytes. 

Basically, when you’re dehydrated, your body doesn’t have enough fluids to function properly. This can lead to your blood pressure dropping. Because your blood carries important nutrients and oxygen to your brain, when your blood pressure drops, your brain starts receiving less oxygen. This can lead to you getting dizzy. 

The way your heart works can contribute to this, as well. As the volume of blood that is circulating in your body drops, your heart will try to compensate by pumping blood more quickly (leading to a faster heartbeat). Because it’s more difficult for your heart to pump blood when you’re standing upright, dizziness signals to your body that you need to sit or lie down.

Most of the time, the type of dizziness you experience is similar to feeling light-headed. In extreme cases, it’s even possible to pass out. But when it comes to mild and moderate dehydration, feeling light-headed is a lot more common. 

You Feel Tired

Just like dry mouth, fatigue can have many, many causes that have nothing to do with your fluid and electrolyte intake. You probably know not getting enough sleep or not eating enough can lead to you feeling tired.

But when you’re tired, you’re less likely to attribute it to fatigue and to probably head to grab another cup of coffee. Coffee and other caffeinated drinks are diuretics, which means they increase how often you urinate. This makes your dehydration even worse!

For this reason, it’s important to understand how dehydration can lead to lower energy levels. 

As we mentioned above, your blood pressure drops when you’re dehydrated. This means less oxygen and nutrients are getting delivered to your brain. This can cause feelings of sleepiness. 

In addition, because your heart is working overtime to deliver nutrients, oxygen, and fluids to different parts of your body, it’s expending a lot more energy than usual, which also leads to you having less energy. 

Not only that, but dehydration can affect your sleep, too! Even if you are getting the number of hours that your body needs, dehydration can lead to muscle spasms that disrupt your sleep and make you less likely to feel rested when you wake up. 

But the relation between dehydration and sleep can go in the opposite direction, too. When you’re dehydrated, you get less sleep. But when you get less sleep, that leads to more dehydration! That’s because poor sleep inhibits the release of vasopressin, which is a hormone that regulates the fluid and electrolyte balance in your physique, making you’re feeling much more drained. 

You can assist fight this vicious cycle by staying hydrated to help restful, common sleep. 

You Have Dark-Colored Urine

Although this most likely isn’t one thing that we monitor continuously, the colour of urine is an effective indicator of our hydration ranges. 

In common, urine ranges in coloration from pale yellow to deep amber. This is the result of several pigments in your urine (referred to as urochrome and urobilin). Generally, the darker the colour of your urine, the extra focus there may be of this pigment. 

Fluids dilute the pigment and make your urine a lighter coloration. You might have observed that the colour can fluctuate all through the day, which is completely regular.

However, whereas the colour of your urine can change all through the day, it’s nonetheless necessary to ensure it doesn’t get too darkish. As a rule of thumb, colours that vary from clear to mild yellow are indicators that you’re well-hydrated. If you discover that it begins to turn into a darker yellow and even flip amber, then you might be very more likely to be dehydrated. 

Certain nutritional vitamins, medicines, and dietary supplements similar to vitamin B and vitamin C also can trigger adjustments within the coloration of urine, similar to extra quantities of vitamin B turning urine neon yellow. Look on the particular coloration of your urine to find out whether or not it’s a signal of dehydration, and don’t neglect to think about alternate explanations.    

Your Skin Feels Dry

Just like lots of the signs that we coated above, dry pores and skin might be brought on by many points unrelated to dehydration. Usually, dry pores and skin is the results of your physique producing too little oil. 

However, that is the place it will get a bit difficult as a result of pores and skin that’s dry due to too little oil and pores and skin that’s dry from dehydration have the identical precise signs: flakiness, tightness, and an uneven complexion.

So, how have you learnt that your pores and skin is dry since you’re low on fluids? Well, the primary signal is that different components of your physique might be dry, too. 

The lips are often a great indicator of this. Because lips don’t have oil glands like the remainder of your physique, they don’t naturally produce oil. So, even when your pores and skin is producing too little oil, your lips needs to be unaffected. But once you’re dehydrated, each your pores and skin and lips will really feel the results.

Another signal of pores and skin dehydration (versus plain-old dryness) is a uninteresting, drained look. When your pores and skin is missing fluids, you may have darkish under-eye circles, extra pronounced positive strains and wrinkles, and even itchiness. 

To test in case your pores and skin is de facto dehydrated, you may pinch a small quantity of pores and skin on the again of your hand (or any physique half, actually). Typically, your pores and skin ought to snap proper again — like a rubber band. But If you discover that it takes a couple of moments in your pores and skin to come back again to the place it was earlier than, then it’s very possible that you simply’re experiencing dehydration. 

How To Hydrate Fast

If you’re feeling thirsty or expertise any of the above indicators, then you might be most likely already dehydrated. While plain water is an effective way to rehydrate, it’s truly not the simplest. 

In truth, the World Health Organization (WHO) recommends an oral rehydration solution — a elaborate time period for a mix of sodium, potassium, and glucose — as one of the best ways to return to regular. 

When electrolytes and glucose are completely balanced, you may rehydrate as much as thrice as quick as with plain water. 

For this motive, Cure has taken all of the guesswork out of balancing these necessary vitamins by formulating an electrolyte powder with the fitting ratio of naturally occurring glucose and potassium from natural coconut water and sodium from premium pink Himalayan salt.

These natural components are crammed into particular person packets that may be added to your water, even should you’re on the go. 

Summary

In common, it’s a good suggestion to sip your fluids slowly should you’re dehydrated so to keep away from any nausea or bloating. Other than that, one of the best ways to hydrate quick is to attempt to get your fluid and electrolyte consumption up as shortly as attainable. 

You could also be questioning if there are different indicators of dehydration that may let you know should you’re getting sufficient fluids and electrolytes. The reply is, in fact there are! So many components of your physique are impacted by dehydration that it could be not possible to record all of them. This is why it’s necessary to test along with your well being care supplier should you discover that one thing feels “off.” 

But the above indicators, whether or not they happen alone or all collectively, are a great place to begin so that you can consider your hydration ranges and to ramp up your consumption of fluids and electrolytes

With science-backed hydration methods, you’ll ensure that your physique will get all the assistance it wants to start out working because it’s meant to!

Sources: 

Acute and Chronic Effects of Hydration Status on Health | Nutrition Reviews 

Mild Dehydration, Vasopressin, and the Kidneys | European Journal of Clinical Nutrition 

Urobilin | ScienceDirect

Oral Rehydration Therapy – an overview | Science Direct 

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