Signs of Dehydration and How to Prevent It
When you use or lose more fluid than you consume, your body becomes dehydrated because it lacks the water and other fluids it needs to function normally. Dehydration will occur if lost fluids are not replaced.
Dehydration isn't just your body losing water; it's also the depletion of electrolytes like sodium, magnesium, and potassium, all of which are necessary for breathing, moving, speaking, and generally being alert.
Early detection of dehydration symptoms is essential for effective hydration therapy and can help avoid a more acute, life-threatening situation. Dehydration can manifest in a number of ways, some of which are more evident than others.
- Dark urine or not urinating
- Lightheadedness/dizziness
- Rapid breathing and/or heartbeat
- Dry or flushed skin that doesn’t bounce back when you pinch it
- Dry or sunken eyes
- Confusion
- Fatigue
- Headaches
- White tongue
- Fever and chills
- Craving sweet foods
Drink lots of water and eat meals high in water to avoid being dehydrated. For the majority of healthy people, following the daily rule of following your thirst is sufficient.
It will also help if you always have a water bottle with you as it’ll remind you to stay hydrated. You can spice up plain water by adding fresh fruits like strawberries, oranges, lemons, or cucumbers. Eating your water is also an option! Consume more leafy vegetables, cantaloupes, watermelon, and tomatoes. Sip coconut water or electrolytes after working out. If you already feel dehydrated, stay away from alcohol because it will cause more fluid loss.
These suggestions help in avoiding dehydration altogether, which is simpler than trying to treat it after it has already occurred.