Six Signs You’re Dehydrated
Warmer temperatures, longer days, and plentiful outdoor activities are some of the best things about summer. As more time is spent outside, exerting and sweating in the sun, these same factors can also contribute to dehydration. Being even mildly dehydrated not only impairs exercise performance, but can affect how you feel as well. It’s easy to miss the early signs of dehydration when you’re out having a good time.
Here are six of the most common signs of dehydration!
Feeling Thirsty
Your body is adept at maintaining its optimal internal environment, including hydration levels. When you start to become dehydrated, osmoreceptors that sense fluid and electrolyte levels signal the brain to release hormones such as ADH (anti diuretic hormone) that drive the urge to drink. We experience this as thirst, and it’s one of the earliest signals of dehydration.
Dry Mouth and Throat
Like thirst, other noticeable sensations that arise as early signs of dehydration include dryness in the mouth and throat. As dehydration progresses, you may experience dry, cracked lips or notice a hoarseness in your voice. These are all signs you should drink more water.
Fatigue and Mood Changes
You may feel more tired than usual or seem like exercise is harder than normal. Dehydration can impact mood, making you more irritable or easily agitated, and negatively affect concentration and cognitive performance. In severe dehydration, symptoms can progress to confusion and altered mental status, including unusual anger or aggression.
Decreased Urine Output or Dark Colored, Scant Urine
Urination frequency and amount decreases with dehydration, and your urine becomes more concentrated as your body attempts to conserve and reabsorb water. The waste products in urine give it color, so the more concentrated it is, the darker it will appear. As a reference, urine color should be pale yellow (not clear) if you’re adequately hydrated.
Headache
Although the link between dehydration and headaches isn’t completely understood, it is generally agreed that dehydration-related headaches are a common occurrence, and some individuals may be more susceptible to them than others. Dehydration can also trigger migraines in those who experience them.
Dry, Wrinkled Skin
Dehydrated skin loses some of its elasticity, leading to more fine lines and wrinkles. You may also notice “tenting” of the skin when pinched for a few seconds, which means it temporarily holds the shape of the pinched fold before bouncing back into place. Try the pinch test on the back of your hand, if your skin doesn’t quickly and easily go back into position, you may be moderately dehydrated.
Keep in mind that these are only some of the common signs of dehydration, but individuals may experience some, all, or none of these. It’s important to be prepared when spending more time outdoors, especially in the warmer summer months, by bringing plenty of fluids that are readily available. So, before you head out the door, be sure to pack your favorite GU hydration products and keep dehydration at bay.