We can’t live without water. It’s critical for proper body and brain
function. It enables our blood to flow properly and helps us stay
energized.
The good news: "Most people can handle mild amounts of
'dehydration,’” says Dana S. Simpler, MD, an internist in private
practice in Baltimore. “The body regulates fluid balance through a
number of complex pathways, including reduced urine production,
increased reabsorption of water in the intestines and thirst — which
prompts rehydration."
Simpler is careful to point out the
difference between being low on fluids and clinical dehydration.
"Dehydration mainly occurs with illnesses such as fever, diarrhea and
vomiting where excessive fluids are lost and not being replaced or in a
sport situations/hot weather where excessive perspiration is not being
replaced," she explains.
So how much water do you need? And what
about that old standby recommendation to drink eight 8-ounce glasses of
water per day? “It’s an oversimplification of what the body actually
needs,” says Simpler. "There is really no 'optimal' amount of
hydration.” The weather, your diet and exercise habits are all a factor
in how much water you need. Some days you’ll need more fluids, other
days less.
Those fluids can come from virtually any drink and even
some foods. Milk, smoothies, and juice drinks count. Caffeinated
beverages, such as tea, coffee and energy drinks, count, too. Eating
water-containing foods, including tomatoes, cucumbers, watermelon and
oranges, is also a great way to up your fluid intake.
All things
considered, it makes sense to clue in to symptoms that can signal the
need for more fluids. Here are seven signs to pay attention to.
#1: You’re thirsty.
It may seem obvious, but a dry mouth and how thirsty you are do correlate to how hydrated you are.
#2: You’re hungover.
Processing
alcohol requires water. If you overdid it last night, you need to drink
as much as a quart or more water than you usually drink, says Ralph E.
Holsworth, DO, an osteopath at Southeast Colorado Hospital in
Springfield, CO. Even better, head off dehydration in the first place.
“If you’re going to drink alcoholic beverages, try to drink one
eight-ounce glass of water for every alcoholic beverage you consume to
help reduce your dehydration risk,” he advises.
#3: You’re lightheaded or worn out.
If
you feel dizzy, you may be dehydrated. First, stop your activity and
rest, says Lisa Katic, RD, a registered dietitian in Washington, DC.
Reach for fluids such as water or a sports drink with electrolytes,
which replaces both lost fluids and minerals. Drinking should help you
feel steadier.
#4: Your urine is extra dark.
Concentrated
urine is a clear indicator that you’re dehydrated. It means your urine
has more waste in it. (Staying hydrated makes it easier for waste to be
flushed out efficiently.) “Ideally, your pee should be pale yellow,”
says Holsworth. “If it’s dark yellow, you’re probably not drinking
enough.” Katic says the recommendation is to drink six ounces of water
within an hour if you notice your urine is darker than normal.
#5: You’re tired.
If
you’re just plain pooped, dehydration may be to blame. Our blood and
bodily fluids are made up mostly of water, so if you’re extremely
dehydrated, your heart has to pump harder to carry blood throughout your
body. The result: intense fatigue, says Katic.
#6: You can’t concentrate.
Dehydration
can often impair your ability to focus on a certain task. “By
hydrating, you’ll do wonders to improve your mental acuity,” Katic says.
In fact, even mild dehydration can alter your mood and energy levels,
according to
two recent studies conducted at the University of Connecticut’s Performance Laboratory.
#7: You’re constipated.
The
better hydrated you are, the better you’ll digest your foods, Katic
says, explaining that water helps waste move along from your stomach
through your intestines. If you’re dehydrated, your stools may be
harder, making them more difficult to pass. To prevent constipation,
don’t forget to eat plenty of fiber in addition to getting enough
fluids.
