Are You Dehydrated?

 What’s It Mean?

It’s when you lose more water than you take in. That makes it harder for your body to do some basic jobs, like keep your temperature steady and clear out waste. You lose water in your sweat, tears, and every time you go to the bathroom. Even breathing takes a little out of you. Usually, you make it up with what you drink and eat. But hot weather, exercise, and sickness can knock you off balance.

How Lack of Water Affects You

More than half your body weight comes from water. So if your levels are off, it can show up in a surprising number of ways. Mild dehydration can make you feel tired and give you a headache. Even your mental focus, mood, and memory can take a small hit. And when you push yourself hard at the gym, all that sweating actually lowers how much blood you have for a bit.

Is Thirst a Sign I’m Dehydrated?

Yes, but no need to panic. That’s just how the body works. By the time you get the urge to quench your thirst, you’re already a little dehydrated. As long as you pay attention and snag a drink when your body tells you to, it’s not a problem. For older adults, the lag might be a little longer. So it can help to make a habit of drinking water, especially when it’s hot out or you’re feeling sick.

Who’s it Likely to Happen To?

You can lose over a gallon of water a day if you have diarrhea and throw up. Babies and kids are more likely than adults to get dehydrated because their bodies are smaller. Older adults need to be on the lookout because your sense of thirst gets duller with age. Kidney disease and some health conditions can make your body get parched. Pregnant or breastfeeding women need to drink more than usual.

Symptoms in Young Children

Babies and little kids can’t always tell you what’s going on with their bodies. Look for a dry tongue, no tears when crying, no wet diapers for 3 hours, and more fussiness than normal. When it’s more severe, their mouths will be dry and sticky, and their eyes and cheeks may look sunken. They also may breathe fast and have a fast or weak pulse. And the soft spot on top of your baby’s head may be sunken.

Symptoms in Older Kids and Adults

You might be thirsty, and your mouth might feel dry or sticky. You won’t pee very often -- under 4 times a day. When you do go, there may not be much pee, and it’ll be dark or have a strong smell. You may feel dizzy or lightheaded, especially when you stand up, and you may pass out. As it gets worse, your thirst cranks up. Your breathing and heart rate may be faster than normal. You can overheat, and you might feel confused or cranky.

Should I Drink 8 Cups a Day?

This old rule has zero science behind it. But it’s fine as a rough guide. The amount you need to drink depends on how active you are, where you live, and your overall health. So listen to your thirst. If you’re not sure you’re drinking enough, check the color of your pee. Clear or pale yellow means you’re all set. Darker means you need to drink up.

What about Electrolytes?

They’re just basic salts, like potassium, sodium, and calcium. But they have a hand in everything from how your nerves work to building healthy bone. Your electrolyte levels are closely tied to how much water is in your body. That means that if you’ve lost a lot of fluid, you’ll feel thirstier and pee less as your body tries to get the electrolytes back in balance.

Do I Need a Sports Drink?

Almost never. These blends of water, salts, and sugars are made for high-level athletes, like marathon runners. Most of us don’t need anything more than water during exercise. You’ll only have to work harder to burn off the extra calories from sport drinks. If you do intense training for more than an hour, then they can make sense. Even then, you won’t need to start drinking one until the second hour.

Oral Rehydration Solution

When dehydration is mild or even moderate, you can often kick it with plenty of water. But if you have severe diarrhea or are throwing up, an oral rehydration solution might help. It’s more often kids who need one, but adults can use it, too. The special mix of salts and sugars is a closer match to what the body needs. You can buy it over the counter at a drugstore.

When to Call Your Doctor

When you see symptoms of severe dehydration, call your doctor right away. It can hit kids quickly, so it’s best to check in sooner rather than later. Signs include:

Diarrhea for more than 24 hours

Feeling dizzy, confused, or faint

Can’t keep fluids down

No energy

Fast heartbeat or breathing

Black or bloody poop

Emergency Treatment

When your water levels get too low, you can’t tackle dehydration on your own. You’ll need to be treated at a hospital. The idea is the same -- to get fluids in you and to get your body back in balance. Doctors will give you the treatment through a vein with an IV, because it gets water and salts into your body much faster than you’d be able to drink them.

Can I Drink Too Much?

You can, but it’s not very likely. When you drink more than your kidneys can handle -- and that’s a lot -- you end up with a condition called hyponatremia. This is when your sodium levels get very low, causing your cells to swell up. It can be deadly. It mostly only happens to people who compete in intense long-distance races. Even then, it’s rare.

Tips for Staying Hydrated

If you just can’t remember to drink enough water, look for ways to build it into your day. Make water your go-to drink. Tip a glass at and between each meal. Or set a reminder on your phone to have a glass every hour. Some people find that carrying a water bottle does the trick. And if you’re hankering for a snack, have water instead. Sometimes, our bodies confuse thirst for hunger.

Track Your Intake

Keeping track of your water intake lets you know if you’re meeting your goals and also helps keep you motivated. It can be as easy as jotting your totals in a notebook. You can also download an app that can set your target, remind you to drink, and record your totals. Many fitness apps will have water tracking as a feature. Or the ultimate in high-tech, a smart bottle can do all these things while it keeps your water cold.