How do you know if your body is dehydrated?

Staying hydrated is crucial for overall health and wellbeing. Dehydration occurs when the body loses more fluid than it takes in. Even mild dehydration can negatively impact physical and mental performance. Knowing the common signs and symptoms of dehydration allows you to take action before it becomes severe. This article outlines how to identify dehydration and steps you can take to rehydrate.

Table of Contents

What causes dehydration?

There are several potential causes of dehydration including:

Not drinking enough fluids
Excessive sweating from exercise, heat exposure, or fever
Illnesses involving vomiting, diarrhea, or urinating frequently

Drinking alcohol, which increases urine output
Blood loss from injury or surgery
Certain medications like diuretics, laxatives, or blood pressure medications

Infants and children are at higher risk for dehydration, especially from gastrointestinal illnesses. Older adults also have increased risk due to lower fluid reserves, difficulty regulating fluid balance, and decreased thirst sensitivity.

Mild dehydration symptoms

The early signs of mild dehydration are often vague and can go unnoticed. Look for:

Thirst

Dry mouth
Fatigue or sleepiness
Headache

Dizziness when standing up
Decreased urine output and darker yellow urine
Dry skin

Constipation

You may start to feel thirsty with just 1-2% fluid loss. At this stage, dehydration is usually easily reversed by drinking more fluids.

Moderate dehydration symptoms

As dehydration becomes more significant, signs and symptoms will become more apparent. Look for:

Extreme thirst
Irritability
Lethargy and confusion

Sunken eyes
Skin lacking elasticity – doesn’t snap back when pinched
Rapid heart rate

Low blood pressure upon standing
Dark yellow and concentrated urine
Dry mouth and mucous membranes

Lack of tears when crying
Little or no urination

With 3-5% fluid loss, coordination and concentration become impaired. Medical care is often needed to restore fluids.

Severe dehydration symptoms

Severe dehydration is a serious medical emergency requiring hospitalization. Look for:

Extreme thirst
Minimal or no urine output

Rapid heartbeat and breathing
Shriveled skin lacking elasticity
Sunken eyes with few or no tears

Low blood pressure
Fever
Delirium or unconsciousness

Lethargy
Seizures
Kidney failure

With a fluid deficit greater than 10%, circulatory collapse and organ failure can occur. Seek immediate medical help if these severe signs of dehydration develop.

Special considerations for infants and children

Infants and children are especially vulnerable to dehydration. Pay close attention for these signs:

Decreased wet diapers compared to normal

No tears when crying
Sunken fontanel (soft spot on head)
Sunken eyes

Skin lacking normal elasticity
Dry mouth and tongue
Lethargy, irritability, or confusion

Rapid breathing or heartbeat

Young children are unable to accurately communicate their symptoms. Carefully monitor fluid intake and output. Contact a pediatrician promptly if you notice signs of dehydration.

When to see a doctor

Seek medical evaluation for dehydration if:

Symptoms are severe or persist despite drinking more fluids
The person is an infant, young child, or elderly
Dehydration is accompanied by profuse vomiting, diarrhea, or fever

Consciousness is altered
Dehydration continues for over 24 hours
Underlying illness may be causing dehydration

Severe dehydration is a medical emergency requiring ER treatment to prevent complications.

Diagnosing dehydration

A physician can diagnose dehydration by reviewing symptoms, taking a medical history, and performing a physical exam. They may recommend tests including:

Vital signs: Increased heart rate, rapid breathing, low blood pressure can indicate dehydration, especially upon standing.

Skin turgor: Pinching the skin to check elasticity. Dehydrated skin is less elastic and takes longer to return to normal.
Blood tests: Evaluate electrolytes, kidney function, and markers like hemoglobin.
Urine tests: Assess urine concentration and color.

Treating mild to moderate dehydration

Mild to moderate dehydration often improves by increasing fluid intake. Treatment approaches may include:

Oral rehydration solutions: Drinks like Pedialyte or sports drinks replace fluids and electrolytes.
Water: Drinking water helps restore lost fluids.

Fruit juices/herbal teas: These provide fluids along with nutrients.
Avoid alcohol and caffeinated drinks: These worsen dehydration.
Eat fruits and vegetables: Their high water content aids rehydration.

Rest: Reduce activity to avoid further fluid losses until recovered.

Focus on frequent, small sips to help replace deficits gradually. Recovery may take 24-48 hours.

Treating severe dehydration

For severe dehydration requiring hospitalization, treatment may involve:

IV fluids: Saline or lactated Ringer’s solution rapidly restores circulatory volume.
Electrolyte monitoring: Ongoing testing ensures electrolyte balance as fluids are replaced.
Medications: May be given to improve blood pressure and organ perfusion.

Underlying condition management: Appropriate treatment for any illness causing dehydration.

With prompt and adequate treatment, most effects of dehydration can be reversed.

Preventing dehydration

Staying well hydrated every day is key. Other prevention tips include:

Drink fluids at regular intervals throughout the day, don’t wait until thirsty.
Choose water as your primary beverage.
Limit alcohol intake which increases dehydration risk.

Eat fruits and vegetables high in water content.
Avoid overheating and excessive sweating.
Treat any illnesses such as diarrhea promptly to avoid fluid losses.

Adjust fluid intake appropriately with exercise.
Listen to your body – drink more fluids when thirsty.

Those at higher risk like infants, children, and older adults may need more frequent fluid intake monitoring and reminders to drink.

When to drink more

Certain situations and conditions necessitate increased fluid intake to avoid dehydration:

Exercise: Increase fluids before, during, and after physical activity.
Hot weather: Drink more when temperatures and sweating increase.

Fever: Replace fluids lost from sweating and increased metabolism.
Travel: Adjust fluid intake for changes in climate and activity.
Diarrhea: Persistent loose stools result in fluid and electrolyte losses.

Vomiting: Fluid losses occur and oral intake is reduced.
Burns: Wounds lose fluid and increase metabolism.
Pregnancy and breastfeeding: Fluid demands increase.

Carefully monitor your hydration status in any situation provoking increased fluid loss.

Daily fluid intake guidelines

The Institute of Medicine provides these general daily fluid intake recommendations:

Age Group	Total Fluid Intake (liters)
Infants 0-6 months	0.7
Infants 7-12 months	0.8
Children 1-3 years	1.3
Children 4-8 years	1.7
Males 9-13 years	2.4
Females 9-13 years	2.1
Males 14-18 years	3.3
Females 14-18 years	2.3
Adult males	3.7
Adult females	2.7
Pregnant women	3.0
Breastfeeding women	3.8

These values include water from all dietary sources including food and drink. Sports drinks or electrolyte solutions are only necessary for replenishing substantial fluid or electrolyte deficits.

Tips for boosting daily fluid intake

Carry a water bottle and sip throughout the day.
Set reminders to drink water at regular intervals.
Consume water and other fluids with meals.

Choose water or milk when dining out.
Flavor water with fruit slices or herbs.
Try sparkling water for variation.

Consume fruits and vegetables with high water content.
Limit intake of sugary drinks which reduce thirst signals.

Conclusion

Dehydration undermines both physical and mental health. Know the telltale signs ranging from thirst and fatigue to more serious symptoms like delirium or unconsciousness. Mild dehydration often resolves with adequate fluid intake. Seek medical care promptly for severe dehydration, especially in infants, children, and the elderly. Drinking sufficient fluids each day and increasing intake when sweating occurs are the keys to staying hydrated.