8 Sneaky Signs You're Dehydrated, According to a Dietitian

As per StatPearls, water makes up between 55% and 65% of the human body, so it's important to stay hydrated. Elderly adults are more likely to suffer from chronic, mild dehydration, which can negatively impact both physical and mental health. Since hot, muggy weather increases your need for water, summer is a critical time of year to pay attention to your hydration levels. Find out the eight symptoms of dehydration and some advice on how to stay hydrated even if you're bored with plain water.

8 Signs You're Dehydrated

1. You're Thirsty

This one might seem simple, but you are usually already dehydrated when you feel thirsty. Fortunately, thirst is typically an indicator of mild to moderate dehydration. In order to prevent severe dehydration, it's critical to drink water as soon as you feel thirsty.

However, in certain situations, merely quenching one's thirst may not be sufficient to guarantee proper hydration, as per a 2018 study published in Sports Medicine. In these situations, planned hydration is advised. These consist of extended workouts (more than 90 minutes) in hot weather, vigorous workouts that cause excessive perspiration, and situations where performance is a concern. However, if you exercise for less than an hour, at a low intensity, or in a cooler climate, drinking to thirst should work.

2. Your Urine Is Super Dark

Since urine color can be a good indicator of your level of hydration, it can be beneficial to start checking it if you haven't already. Generally, urine is a light yellow color when dehydrated. If the color of your pee is dark yellow, you may be mildly dehydrated. 

3. You Haven't Gone to the Bathroom in a While

According to MedlinePlus, a National Institutes of Health resource, your urine's color or volume may also be a sign of your level of hydration. It's normal to urinate every three to four hours. If you haven't had a chance to urinate in longer than that, you may be dehydrated. Reducing your fluid intake during a long drive may be normal to avoid needless detours, but if you find yourself going for extended periods of time without urinating, you may be dehydrated.

4. You Feel Tired

Another way that dehydration can show up is feeling tired. When you don't drink enough water, your body has to work harder to perform daily tasks, which leads to fatigue. Water also keeps your mind clear. According to a 2019 study published in the International Journal of Environmental Research and Public Health, rehydration improved fatigue while dehydration had a negative effect on vigor in participants who were college-age. Although there may be other causes of fatigue, such as insufficient or poor-quality sleep, it's important to think about whether you've had enough to drink if you're feeling tired.

5. Your Mouth and Lips are Dry

Hydration is essential for keeping your lips and mouth moist. Your mouth won't have enough fluids to produce saliva if you're dehydrated. Therefore, it's probably time to grab a glass of water if you notice that your mouth is dry and your lips are chapped.

6. You're Struggling with Concentration

Having trouble focusing on the current task at hand? Yes, you might just be bored, but you might also be experiencing dehydration. A 2019 study published in the European Journal of Nutrition discovered a weak correlation between older adults' decreased attention and processing speed and dehydration. In a similar vein, the other 2019 study previously mentioned also discovered that participants' attention spans and short-term memory were adversely affected by dehydration.

7. You Have a Headache

Are you agitated and experiencing a headache? Everybody has been there. It could be that you're not drinking enough water. Dehydration has been linked to headaches, according to studies. Dehydration, for instance, can either cause a headache or exacerbate an underlying medical condition that may cause a headache, according to a 2021 review published in Current Pain and Headache Reports.

Seven Circumstances That May Boost Your Chances of Dehydration, Per Medical Professionals

8. You Feel Dizzy or Confused

Dehydration can cause confusion and lightheadedness in addition to mood swings. These symptoms may also be accompanied by forgetfulness. It is crucial to hydrate as soon as possible if you have been in the sun or haven't had any water to drink. In the event that these symptoms worsen, get help right away.