Penned by Barbie Cervoni MS, RD, CDCES, CDN
Medically reviewed by Allison Herries, RDN
Dehydration occurs when you lose more fluids than you are consuming. The sense of thirst is the body's way of telling you that you are mildly dehydrated. Another symptom is darker urine (such as the color of apple juice).
If you are thirsty, you need to increase your fluid intake from beverages and foods. But what if you drink adequate amounts of fluids and are still thirsty?
This article will explain how to know if you're dehydrated, the causes of dehydration, and tips for prevention.
Dehydration causes imbalances in electrolytes (charged minerals in the blood and body fluids involved in many body processes). This can cause a variety of symptoms.
Dehydration occurs when there is an imbalance between fluid intake and fluid loss. You lose fluids when you urinate, sweat, breathe, and have bowel movements. You can be considered dehydrated when you've lost 3% or more of your body weight from water depletion.
Mild to moderate dehydration symptoms include:
Thirst
Headache
Lethargy
Dry mouth/tongue/lips
Dry skin
Light-headedness
Dizziness
Lack of focus
Decreased urination and darker urine than usual
Symptoms of severe dehydration include:
Lack of tears
Sunken eyes
Increased heartbeat (tachycardia)
Low blood pressure (hypotension)
Loss of consciousness
Death
Symptoms of dehydration in infants and toddlers may include no wet diapers, lack of tears when crying, and listlessness.
Dehydration is caused when you are not consuming enough fluids to replace your fluid losses. Different variables can increase the risk of becoming dehydrated.
Not taking enough fluids to replace your losses can cause a person to become dehydrated. As people age, their desire to drink can decrease. This can impact fluid intake and increase the risk of dehydration. While it may seem like a simple task, this is one of the most common causes.
Some people forget to drink when hungry, which can impact the amount of fluids they consume. Without proper fluid intake, your losses can exceed your intake, which can increase the risk of dehydration.
Drinking too much at once probably won’t cause dehydration. However, it may reduce your overall fluid intake throughout the day.
Living in climates with high temperatures or engaging in prolonged physical activity raises body temperature and causes sweating. When you sweat, you need to replace the fluids that are being lost.
If your sweat output exceeds your fluid intake, you can become dehydrated. The rate people sweat and the composition of their sweat (how much sodium and other electrolytes) can vary widely.
Caffeine can have mild diuretic effects (causing increased urine production). It inhibits sodium reabsorption, which increases water excretion. Yet, the research suggests that diuretic effects are mild, short in duration, and people who are used to drinking coffee are likely not affected.
Caffeinated coffee contains about 95 milligrams (mg) of caffeine per 8 ounces, while one 12-ounce soda contains about 33 mg of caffeine. Some research suggests that consuming 500 mg of caffeine (equivalent to about five 8-ounce cups coffee) may increase urination, but probably not to the point of dehydration.
Certain types of medications can increase fluid loss. For example, diuretics are used when you have swelling or edema. Other types of medications prescribed to lower blood pressure and blood sugar can increase the risk of dehydration, especially when you are not drinking enough fluids.
Many of these medications work by preventing reabsorption of fluids. It’s important to ask your healthcare provider about the medicines you take and whether they can increase your risk of dehydration.
Alcohol suppresses a hormone produced by the brain called vasopressin, which tells the kidneys to retain fluid. Instead of retaining fluid, the body will increase urination and lose fluids. This can cause symptoms of dehydration such as thirst, fatigue, and headache.
If you are sick with a stomach virus and experience symptoms like diarrhea and vomiting it can be hard to keep down food and beverages. Your fluid losses may surpass your fluid intake which can increase the risk of becoming dehydrated. In addition, your fluid needs increase when you have a fever. Fever can increase the risk of dehydration by increasing fluid loss.
Polyuria (excess urine) and polydipsia (excess thirst) are two symptoms of diabetes. They occur when there is a disruption in the metabolism of sugar (glucose). Instead of sugar being taken to the cells to use for energy, it remains in the blood.
The body rids itself of excess sugar through urination. The more you drink, the more you urinate; and the more you urinate, the more thirsty you become. Other symptoms of diabetes include excess hunger, blurred vision, and numbness and tingling in the hands and feet.
A rare disorder called diabetes insipidus causes the body to produce more urine. Most people make 1 to 3 quarts of urine per day, yet people with diabetes insipidus can make up to 20 quarts of urine per day. If you cannot keep up with your fluid losses by drinking enough liquids, you can become dehydrated.
Your water needs, like nutritional needs, are individual. The amount of water you need daily depends on your activity level, age, sex, overall diet, and the temperature where you live, to name a few.
It also varies based on your health status. For example, during times of illness, your water needs are increased. For most healthy adults, the National Academy of Medicine recommends consuming 13 cups for men and 9 cups for women daily.
Your fluid needs increase at various times. These include times of illness (like when you have a fever), during and after exercise, in hot climates, and or when you are experiencing digestive issues like diarrhea and constipation.
You can stay hydrated and prevent dehydration by finding enjoyable ways to consume adequate fluids and increasing your intake of foods with a high water content.
Ways to prevent dehydration include:
Drink a glass of water as soon as you wake up.
Find a water bottle you love and fill it with water that suits your temperature preference (ice cold, room temperature, etc.).
Add fresh fruit to your water to increase the flavor and nutrition profile. Try citrus fruits like orange, lemon, and lime, or other additions like cucumber, mint, watermelon, and berries.
Snack on hydrating foods such as fresh fruit and vegetables. Melons and lettuce are rich in water content.
Serve water during meals.
On very hot days, consider exercising indoors. If you are going to exercise or work outside, seek shade and be sure to rehydrate appropriately.
For meals and snacks, consume fluid-filled foods like soups and smoothies.
If you need motivation and enjoy tracking, consider tracking your fluid intake to assess whether or not you are reaching your goals.
In addition to water, drink unsweetened beverages, such as unsweetened tea, club soda, and small amounts of coffee (caffeinated or decaf) to meet your fluid needs.
If you are sick, aim to take small sips of water throughout the day or consume ice chips, beverages, ice pops, or bone broth that contain electrolytes.
To avoid dehydration that can be caused by alcohol, drink in moderation or not at all. Consider choosing alcoholic beverages that are lower in alcohol content.
If you take medication that can increase your urine output, discuss your fluid needs with your healthcare provider.
Dehydration occurs when you cannot consume enough fluids to keep up with your losses. An increase in fluid loss can occur during extreme heat, prolonged exercise, bouts of illness, medication intake, or due to certain conditions.
To prevent dehydration, consuming adequate fluids and incorporating some hydrating foods into your eating plan is important. If you feel like you are consuming adequate fluids but are still experiencing symptoms of dehydration, reach out to your healthcare provider for a workup.
48 comments
Lovely body, very pretty face and love the pubic hair.
indeed
I love that pic. All of that water should cause her to piss from her cunt.
yep
Thanks for sharing
Welcome
Good article but that HOT lady with her all natural body and beautiful bush really has all of my attention
Ok
True story.
I will lick up the water she's spoiling over her body.
Sweet
Can I hydrate with you?
Ok
Gorgeous bushiness!
Yes
Love the patch of fur
Yep
Delicious
Indeed
Good looking body with a nice bush
Indeed
Great info. Thanks
Welcome
Hot dam she looks good with that hot sexy bush
yes she does
I'm not reading all that when I can just stare at this smokin' Hot woman all morning. I will get my fluid intake from her body.
you'd be better off reading the piece
I absolutely concur!
I totally agree.
@4relaxedfun I did actually read the article It is very good reminder how to take care of oneself. Thank you
Dehydration is not restricted to warm climates, excessive sweating in the sun or in arid conditions at sports venues that are hosting competitions. Dehydration can exist during the dead of winter, on a cool cloudy day or indoors.
True that
👍
yes
@4relaxedfun over yr ago had to be rushed to ER 4 issues tryed to get over myself so for almost 4 days sitting in chair next to either gallon of water, lemonade or apple juice yet dehydration one of issues. Was shocked about as had consumed between 5 to 6 gallons of liquid in less than 4 days. So belief the three other issues caused intense dehydration
@bignicktx sorry to hear you had to experience dehydration as well....it sucks
@4relaxedfun was the least of 4 issues
@bignicktx probably here as well but they did say anything about anything else