5 Signs of Dehydration You Should Never Ignore
Introduction
While we often have awareness that we should drink more water, dehydration can sneak up on us long before we even realize dehydration has occurred.
Recognizing the early warning signs of dehydration can help you take action before it becomes a more serious health concern. How do you know if you are dehydrated? Here are five common signs to watch for.
1. Constipation
Water is essential for keeping your digestive system functioning efficiently. As food moves through your digestive tract, water helps soften waste, making it easier for stool to pass through the intestines.
When your body is dehydrated, it prioritizes water for vital organs such as the heart and brain. To conserve fluid, the large intestine (colon) absorbs more water from the waste passing through it. As a result, the stool becomes dry, hard, and more difficult to eliminate.
What are some signs that your constipation may be related to the dehydration you are experiencing?
Dark Yellow Urine
Dry mouth and lips
Feeling thirsty
Dizziness or lightheadedness
2. Headaches and Brain Fog
Headaches are a common result of dehydration. Why does dehydration cause headaches? Your brain relies on adequate hydration to function properly. Not drinking enough water can reduce blood volume resulting in fewer nutrients that are delivered throughout your body.
Dehydration can also result in an imbalance of electrolytes such as sodium and potassium. Sodium and potassium help regulate nerve function and muscle activity. An imbalance can contribute to headaches.
Additionally your brain is made of 73% of water. Dehydration can have a negative impact on concentration, memory, alertness and mood which can result in Brain Fog.
3. Fatigue and Low Energy
Dehydration can significantly impact your energy levels. Water is involved in nearly every process in the body including circulation, temperature regulation, energy production and the transportation of nutrients. When you are dehydrated these processes can become less efficient which can result in fatigue.
4. Dry Mouth, Lips, Skin and Hair
Dry mouth, hair and skin are often the first visible signs of dehydration. While these symptoms can feel like an inconvenience from a vanity perspective, they are also a warning sign that the body needs a major uptick in fluids.
The body will naturally prioritize hydrating vital organs leaving less moisture for things like hair and skin. Your skin contains a significant amount of water and depends on proper hydration to maintain its elasticity and protective barrier.
What to do: Increase your fluid intake and use moisturizer or lip balm as needed. Remember that hydration starts from within.
5. Slower Metabolism
Dehydration can have a significantly negative impact on weight management. Hydration plays an important role in metabolism. What is metabolism? Metabolism can be defined as the chemical processes that the body uses to convert food into energy. These processes support breathing, circulation, digestion, cell repair and muscle function.
Dehydration can cause less efficiency within metabolic processes such as slower digestion, reduction in energy lower endurance and can cause the body to work harder to circulate blood and regulate temperature.
The Bottom Line
Water is essential for nearly every function in the body. If you are not a huge fan of drinking water or unaccustomed to drinking large amounts of fluid per day. Try starting small with making minor adjustments such as sipping water throughout the day and even starting your morning with an 8z glass of water. Also, avoid prolonged exposure to heat as much as possible and if you are going to be in the heat try to have a water resource with you to ensure you remain hydrated.