We all know staying hydrated is important. But in the hustle and bustle of daily life—especially if that morning coffee is your lifeline (no judgment!)—it’s easy to underestimate our water intake. Considering that roughly 70% of the human body is made up of water, even mild dehydration can have noticeable effects on our physical and mental well-being.
So how much H2O do we really need? According to the Mayo Clinic, “Adult women should take in about 11.5 cups or 2.7 liters of fluids per day; men should get 15.5 cups or 3.7 liters per day.” While about 20% of our fluid intake can come from food sources, it’s safe to say many of us aren’t hitting those hydration goals.
To uncover the telltale signs of dehydration, we spoke with Dr. Lela Ahlemann, a specialist in dermatology, proctology, and nutritional medicine. Here’s what she had to say.
Red Flags You Might Not Be Drinking Enough Water
1. Dry Mouth and Thirst: The First Signs You’re Not Drinking Enough Water
This might seem obvious, but that parched feeling in your mouth is your body’s way of sending a clear message: water please! Dr. Ahlemann explains, “A dry mouth can lead to the oral mucosa, an immune defense, being weakened and you can become more prone to infections.” So, if you’re feeling thirsty, consider it a hydration SOS.
2. Changes in Urine: The Color of Hydration
Did you know your urine can reveal a lot about your hydration levels? “When we drink too little, our urine becomes concentrated and changes color,” explains Dr. Ahlemann. Ideally, your urine should be a pale yellow color. “If your urine is dark, that’s a clear sign that you should definitely drink more. Looking at your own urine is the easiest self-test to check whether you’ve drunk enough water.”
3. Headaches and Dizziness
Ever experience that pounding headache or a dizzy spell that seems to come out of nowhere? Dehydration could be the culprit. “Headache and dizziness can be caused by reduced blood volume due to dehydration, which means that our brain is no longer well supplied with blood and nutrients,” says Dr. Ahlemann. If you frequently experience dizziness, consult with your doctor to rule out any underlying conditions.
4. Fatigue and Difficulty Concentrating
Those afternoon slumps could be a sign you need more than just another cup of coffee. Dr. Ahlemann points out that fatigue and difficulty concentrating can also be linked to dehydration. “Here, too, the reduced blood volume is to blame, which, as mentioned, means that our brain is not optimally supplied,” she explains.
5. Dry Skin: A Visible Sign You’re Not Drinking Enough Water
If your skin is feeling as dry as the Sahara, dehydration could be a contributing factor. “Typical signs of dehydration include dry skin and lips,” says Dr. Ahlemann. “Pinch the skin on the back of your hand between two fingers and pull it up. If it seems slow to return to its original state, that is a sign of dehydration.” She adds that dry skin can also lead to increased itching and a duller complexion.
6. Dark Circles Under the Eyes
While dark circles are often associated with lack of sleep, dehydration can make them more prominent. “If you don’t drink enough, the blood becomes thicker, which tends to make the vessels more visible,” Dr. Ahlemann explains. “Sunken eyes, dark circles, and increased eye wrinkles can be a sign that you’re not drinking enough.”
7. Digestive Issues: Constipation and Bloating
Perhaps surprisingly, both constipation and bloating can be signs of dehydration. When you’re not adequately hydrated, your intestines may draw excess water from your stool, leading to constipation. Conversely, Dr. Ahleman points out that “drinking too little can also cause a bloated stomach.”
The Importance of Staying Hydrated
Clearly, drinking enough water is crucial for much more than just quenching our thirst. Proper hydration supports everything from our cognitive function and energy levels to the health of our skin and digestive system.
Do you have any tried-and-true tips for staying hydrated? Share your thoughts and experiences in the comments below!
