Darker urine and a headache? It may be time to drink some water.
We’ve all heard the advice to drink more water. And while you may think you’re crushing your hydration goals, dehydration can be sneakier than you think — especially when temperatures are pushing 100°F (37.7°C).
One minute you’re living your best summer life, and the next you’re dizzy, sluggish and wondering why you feel a bit off. And don’t assume you can leave your water bottle behind when cooler weather arrives.
Dehydration can make its presence known even in the winter, with hydration levels taking a hit from things like exercise (particularly at high altitudes, say, for instance, during your annual ski trip) and illness.
The signs of dehydration aren’t always dramatic. Sometimes it’s just darker-than-usual pee and an overwhelming urge to chug a bottle of water. But since dehydration can have serious consequences, spotting it early — and knowing how to prevent it — is key to staying safe and enjoying the sunshine.
Signs you’re dehydrated
Your body is really good at giving you clues when you’re dehydrated — you just have to know what to look for. Registered dietitian Julia Zumpano and Dr. Neha Vyas, a family medicine physician, share the following signs of dehydration.
Signs of mild to moderate dehydration
- feeling thirstier than usual
- decreased urination
- amber-colored urine
- constipation
- fatigue
- headaches and lightheadedness
- muscle cramps
- irritability
- anxiety
- skin feeling warmer to the touch
- dizziness
- diarrhea
- dry lips and skin
Signs of severe dehydration
Unlike mild to moderate dehydration, which can generally be addressed at home, severe dehydration may have serious health implications. If you or someone you know is experiencing any of these symptoms, seek medical attention right away.
- confusion
- nausea
- vomiting
- fainting
- brown-colored urine
- rapid heart rate
- rapid breathing
- decreased sweat production
- skin that doesn’t go back to normal after being pinched
- sunken eyes or cheeks
- lack of tear production
Who’s most at risk for dehydration?
Age is a major risk factor for dehydration, with older adults and infants being particularly vulnerable. “As you age, your body can sustain less fluid,” says Zumpano. As for infants and small children, they don’t recognize thirst, and they lose water faster, she adds.
Since babies under 6 months old shouldn’t drink water, it’s essential they receive enough fluid through breast milk or formula to stay properly hydrated.
Chronic medical conditions such as diabetes, kidney disease, and heart problems can also increase your risk of dehydration, says Vyas. She adds that working outdoors in high temperatures, exercising, taking diuretics or experiencing a fever, vomiting or diarrhea can also increase your fluid needs and make you more susceptible to the condition.
How to treat dehydration
When caught early, mild to moderate dehydration can usually be treated at home. Start by steadily increasing your fluid intake: “Water or electrolyte-enhanced water is the best,” says Zumpano.
While rare, it’s possible to drink too much water, Zumpano warns, which is why you should rehydrate by drinking water slowly and steadily. In extreme cases, drinking too much too fast can lead to water intoxication, which is “when you upset the electrolyte balance to dangerously low levels,” she says.
If you’re not a fan of drinking plain water, try adding flavor with fruit infusions or a splash of lemon juice. Lightly sweetened lemonade or non-caffeinated herbal teas are also great options, says Zumpano.
When your electrolytes are depleted — for example, after losing excess fluids during intense exercise or when you have a stomach bug — consider reaching for a rehydration drink, like Pedialyte, or an electrolyte powder.
In addition to what you drink, Zumpano recommends eating foods with high water content. Watermelon, oranges, strawberries, cucumbers, lettuce and broth-based soups can all help boost your hydration status.
If these strategies don’t work — or you have a more severe case of dehydration — you may need IV fluids and medical support.
Vyas says if your symptoms aren’t resolving with fluid intake, it’s time to head to the hospital, as IV fluids may be necessary. Remember: Dehydration is particularly dangerous for infants, young kids and older adults, so it’s better to be safe than sorry and seek out medical attention quickly for these groups.
If you or someone you’re with is experiencing signs of severe dehydration, such as confusion, lethargy, vomiting, diarrhea or increased heart rate, or is experiencing a seizure due to the heat, head to the emergency room as soon as possible. “If left untreated, it can be fatal,” Zumpano says.
Staying hydrated is much easier than recovering from dehydration, so here are a few practical tips to stay ahead of the game.
Don’t over-do it on certain drinks
Some drinks are more dehydrating than others. The most dehydrating beverages including alcoholic beverages, sugary drinks, like soda and sweetened fruit juice, caffeinated beverages, like energy drinks and coffee.
While these beverages can be enjoyed in moderation, they shouldn’t be your main source of fluid throughout the day. It’s also important to replenish your fluids with water — for example, try to drink at least one cup of water for every beer or cup of coffee.
“Not being aware of the alcohol and caffeine intake you’re consuming and not drinking water in between can lead to dehydration,” Zumpano says.
Drink the right amount of water for you
How much water you should be drinking depends on a variety of factors, including (but not limited to) age, climate, diet and health status. Zumpano says aiming for two liters a day generally covers most people, but that amount should increase if you’re in a higher-risk population or if you’re drinking anything that dehydrates you.
“Before you start to increase your fluid intake, track your average intake for a couple of days to get your baseline so you know if you’re getting enough water,” says Zumpano. For instance, if you typically drink 64 ounces a day, you may find you need to consume closer to 85 ounces on hotter days due to sweat loss.
Stay inside during heat waves
“Before you get dehydrated, know if you’re at risk,” Vyas says. If you have an underlying condition, make sure you carry water with you, particularly if you’re spending time outside.
And while heat exposure doesn’t automatically lead to dehydration, it can increase fluid loss through sweat. When you spend time outdoors, be sure to take frequent water breaks, and head inside occasionally to help prevent excessive sweating.
