5 Signs You May Be Dehydrated

Dehydration is a common condition that occurs when your body loses more fluids than it takes in. It can happen to anyone, but certain groups like older adults, infants, and people with chronic illnesses are at higher risk. Recognizing the early warning signs of dehydration is important so you can take steps to replenish lost fluids before it becomes severe. Here are 5 key signs that you may be dehydrated:

1. Thirst and Dry Mouth

One of the earliest signs of dehydration is feeling thirsty. Thirst is your body's way of telling you that it needs more fluids. As you become more dehydrated, you may also notice that your mouth feels dry or sticky. Your tongue might look and feel dry and your saliva may become thick. These symptoms occur because your body is trying to conserve the limited fluids it has by reducing saliva production.111

However, thirst is not always a reliable indicator, especially in older adults. As we age, our sense of thirst diminishes, so we may be dehydrated without feeling very thirsty. Certain medications can also blunt the thirst response. So it's important to drink fluids regularly throughout the day, even if you don't feel thirsty.111

2. Decreased Urination and Dark-Colored Urine

Another early sign of dehydration is decreased urination. When you're well-hydrated, you should be urinating every few hours and your urine should be light yellow or clear in color. As you become dehydrated, you produce less urine and it becomes more concentrated, taking on a darker yellow or amber color.13

If you're severely dehydrated, you may not urinate for 8 hours or more. Infants and young children who are dehydrated may have fewer than six wet diapers per day. A strong odor to the urine is another sign that you need more fluids.12

The color of your urine is one of the best indicators of your hydration status. Pale, straw-colored urine means you're well hydrated, while darker urine is a sign you need to drink more fluids. You can use a urine color chart as a guide - if your urine matches the darker shades, you are likely dehydrated.1516

3. Fatigue and Dizziness

Dehydration can leave you feeling tired, lethargic and dizzy. With even mild dehydration, you may feel fatigued and have difficulty concentrating. This happens because fluid loss lowers blood volume, which means your heart has to work harder to pump blood through your body. The result is feeling tired and worn out.113

If dehydration progresses, dizziness and lightheadedness may occur, especially when standing up from sitting or lying down. This is caused by a drop in blood pressure due to the low blood volume. In severe cases, dehydration can lead to fainting, rapid heartbeat and breathing, and even shock.111

Fatigue and dizziness are common symptoms that can have many causes, but if they are accompanied by other signs of dehydration like thirst, dry mouth, and decreased urination, lack of fluids is a likely culprit. Drinking more water or electrolyte beverages can help relieve these symptoms.1315

4. Headache

Mild dehydration can trigger headaches in some people. The exact mechanisms are not fully understood, but it's thought that fluid loss causes blood volume to drop, resulting in less oxygen flow to the brain. This can cause the blood vessels in the brain to constrict or swell, leading to headache pain.113

Dehydration headaches tend to be dull and generalized, rather than sharp or throbbing. They may be accompanied by fatigue, dizziness and difficulty concentrating. Chronic dehydration is also a common trigger for migraines in susceptible individuals.13

If you have a headache and suspect dehydration may be the cause, try drinking a glass or two of water. If the headache is due to lack of fluids, it should improve within 30 minutes to 3 hours after rehydrating. Headaches that don't improve with fluid intake should be evaluated by a doctor, as they may have other causes.113

5. Dry, Flushed Skin

Your skin can also provide clues that you're dehydrated. Skin turgor, which is the skin's elasticity, is often used to quickly check for fluid loss, especially in infants and young children. To test skin turgor, pinch a section of skin, usually on the back of the hand, lower arm or abdomen, and then release it. Normally, the skin should snap back into place within a couple of seconds. In a dehydrated person, the skin stays "tented" and takes longer to return to its normal position.12

Another skin-related sign of dehydration is flushing. When you're dehydrated, your body tries to cool itself by diverting blood flow to the skin, which can make your face and chest look red and flushed. You may also notice that you're not sweating as much as usual during exercise or in hot weather, since your body is trying to conserve fluids.12

Severely dehydrated infants and young children may have sunken eyes and cheeks, and a sunken soft spot (fontanelle) on the top of the head. Their skin may also look dry and wrinkled. These are signs of serious fluid loss that require immediate medical attention.13

Preventing Dehydration

The best way to avoid dehydration is to drink plenty of fluids throughout the day. Water is the ideal choice for staying hydrated, but other beverages like milk, juice, and herbal teas also contribute to fluid intake. Fruits and vegetables with high water content, such as watermelon, cucumbers and leafy greens, can also help keep you hydrated.110

The amount of fluid you need depends on factors like your age, sex, activity level, and environment. The U.S. National Academies of Sciences, Engineering, and Medicine recommend that men consume about 15.5 cups (3.7 liters) of fluids per day, and women about 11.5 cups (2.7 liters) per day. However, fluid needs are higher for people who are exercising, living in hot climates, or running a fever.113

A good rule of thumb is to drink enough fluids so that your urine is light yellow or clear. If it's dark yellow or amber, that's a sign you need to drink more. Other tips for staying hydrated include:1015

• Carry a reusable water bottle and take sips throughout the day

• Drink a glass of water with each meal and between meals

• Choose water instead of sugary drinks like soda and fruit juice

• Limit alcohol and caffeine intake, as they can have a diuretic effect

• Drink extra fluids before, during and after exercise or time spent outdoors in hot weather

If you're sick with a fever, diarrhea or vomiting, you'll need to drink even more fluids to replace what's being lost. Oral rehydration solutions (ORS) like Pedialyte can help replenish lost electrolytes in children and adults.19

Recognizing the early signs of dehydration and taking steps to increase your fluid intake can help prevent mild dehydration from becoming severe. However, if you or a loved one are showing signs of severe dehydration like extreme thirst, dizziness, confusion, or lack of urination, seek medical attention right away. Severe dehydration can be life-threatening if not treated promptly with intravenous fluids.111

In summary, staying well-hydrated is essential for maintaining good health and bodily functions. By being aware of the signs of dehydration and making a habit of drinking plenty of fluids, you can avoid the negative effects of fluid loss and keep your body running smoothly.

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