Dehydration: What to Watch for and What to Do

1. Thirst: Feeling thirsty is a natural mechanism that indicates your body needs more fluids. However, relying solely on thirst can be misleading, as it may not fully represent your body's hydration needs.
2. Dark urine: Dark-colored urine is a significant indicator of dehydration. Ideally, urine should be pale yellow; anything darker suggests your body lacks adequate fluids.
3. Dry mouth and cracked lips: When dehydrated, your mouth may feel dry, and your lips might become chapped. These are early signs of water depletion.
4. Fatigue and dizziness: Dehydration can reduce blood volume and oxygen flow, causing fatigue and lightheadedness.
5. Reduced urine output: If you notice urinating less frequently than usual, it may indicate dehydration.
6. Sunken eyes and dry skin: Dehydration affects skin elasticity and can lead to sunken and dehydrated skin.

1. Drink plenty of water: The most effective way to combat dehydration is to drink ample water throughout the day. Carry a reusable water bottle with you to remind yourself to stay hydrated.
2. Replenish electrolytes: In cases of severe dehydration, especially after intense physical activity or illness causing fluid loss, consider drinking electrolyte-rich beverages or consuming electrolyte supplements to help rehydrate and rebalance electrolyte levels.
3. Avoid sugary and caffeinated drinks: Beverages like soda and coffee can contribute to dehydration. Opt for water, herbal teas, or diluted fruit juices instead.
4. Consume hydrating foods: Fruits and vegetables with high water content, such as watermelon, cucumber, oranges, and lettuce, can be a tasty way to increase fluid intake.
5. Seek medical attention if needed: If you experience severe dehydration or persistent symptoms or notice signs of dehydration in children or older adults, seek medical attention promptly.

1. Develop a hydration routine: Make a habit of drinking water regularly, even if you don't feel thirsty.
2. Hydrate before physical activity: Drink water before, during, and after exercise to maintain fluid balance.
3. Be mindful of environmental factors: Hot weather, high altitudes, and humidity can increase fluid loss. Adjust your water intake accordingly in these conditions.
4. Monitor your fluid intake: Keep track of your daily water consumption, especially on busy days when it's easy to forget.