Are You Dehydrated? Here Are Some Lesser Known Signs to Look Out For

Recent research shows that up to 75% of American adults are chronically dehydrated. The National Academy of Science, Engineering, and Medicine notes you should consume 125 ounces, or 15.5 cups of water daily for men and 11.5 cups for women. However, nearly three-fourths of adults only drink two and a half cups daily.

Hydration is vital for good health. Drinking enough water allows your heart to pump blood more easily, helps your body regulate temperature, aids in disposing of waste and improves your skin condition. Common signs of dehydration include having a dry mouth, your urine being a dark yellow, and feeling thirsty. However, there are other, less common signs of dehydration you might not know. Our guide covers these symptoms and provides ways to ensure you're properly hydrating your body.

Lesser-known signs of dehydration 

Here are some of the lesser known signs of dehydration.

Fatigue and low energy levels

Your body needs proper hydration to operate efficiently. When you don't drink water regularly, your body loses water, sodium and potassium. Your blood pressure can also drop, leading to poor circulation and less blood flow to your brain. With reduced blood flow, you can feel sluggish. However, your body will try to balance your blood pressure by constricting blood vessels and forcing your heart to pump harder. Because of the increased energy exerted by your heart, you can also experience more fatigue.

Headaches and migraines

A dehydration headache can happen when you don't drink enough water. When your body dehydrates, it shrinks portions of your body, including your brain. As your brain shrinks, it pulls away from the skull, placing pressure on the nerves. This pain isolates in your head, unlike other headaches, which can extend to your neck and shoulders. If you drink water and notice the pain improving, you have a dehydration headache.

Dry skin and lips

Your body prioritizes where to send water. If you don't drink enough water, your body sends the water you do have to your organs to keep them working well. It means your skin cells won't receive the water it needs. Without this moisture, your skin can look dull or become flakey.

You can also experience dark shadows and hyperpigmentation. It happens when your blood vessels constrict because they don't receive enough water. Concerning your lips, they dry out quicker because they don't have oil glands like other parts of your body. It's why one of the first ways you know you're dehydrated is when your lips are dry or flakey.

Muscle cramps and joint pain

As noted above, when your body doesn't have adequate water, it reduces blood flow and can cause muscles to cramp. Another reason your muscles or joints can hurt is your body loses electrolytes when not hydrated. Electrolytes transmit messages to help muscles constrict and relax. Without the messages to relax, your muscles can be more prone to cramping because they're more rigid. You're more likely to experience Charlie horses when exercising because your body doesn't have enough hydration to allow electrolytes to send messages.

Bad breath and oral health issues

One of the most common symptoms of dehydration is dry mouth. When your mouth is dry, it reduces its saliva production. Saliva can protect your teeth and gums by removing debris from your teeth, neutralizing acids from foods or drinks and strengthening your teeth by containing calcium, fluoride and phosphate. Without saliva, you could experience tooth decay, plaque build-up, bad breath, gum disease, cavities and weakened enamel.

Dark urine color

Your body can give you indications you're not drinking enough water. One of the most common is that your pee has a dark yellow color. It is common to see this in the morning after first waking up since you haven't had water in a few hours. The reason your urine becomes dark is when you're dehydrated, your kidneys must conserve water. It results in your urine being more concentrated since your body doesn't have enough hydration.

Dr. Yoshua Quinones, a board-certified internal medicine physician, notes people of advanced age can experience other problems. "Specific symptoms in older adults include urinary infections and functional decline," he says. It is why staying hydrated should be a primary focus for all age groups this summer.

Tips for staying hydrated all summer

Here are some tips for staying hydrated this summer.

Drink plenty of water and hydrating beverages

The first step is to change how you approach consuming water. If you experience some of the symptoms above regularly, you're not staying hydrated. The goal for men is to consume around 15.5 cups of water daily, while women need 11.5 cups. It means you'll need to prioritize consuming water sources more regularly. You can drink water, or Quinones adds, "Besides water, you can maintain hydration by consuming beverages like herbal teas, coconut water, milk, electrolyte drinks, fruit-infused water, diluted juice, and vegetable juices."

Consume foods that are rich in water

If you dislike drinking water in large quantities, another option is to eat foods rich in water. Foods packed with water include watermelons, cucumbers, lettuce, celery, apples, zucchini, peaches, broth and tomatoes. Adding a steady diet of these and drinking more water ensures you remain hydrated during the balmy weather.

Avoid excessive caffeine and alcohol intake

Follow the one-to-one rule when drinking alcohol or caffeine. For every drink you have, chase it down with a glass of water. It helps you remain hydrated since alcohol and caffeine have dehydrating effects. How does alcohol dry you out? Alcohol is a diuretic, meaning your body produces more urine the more you drink. It's why the term breaking the seal applies, as on nights when you have several drinks, you go to the bathroom more often.

Carry a reusable water bottle and set reminders

For some, drinking enough water to stay hydrated can be challenging. Dr. Quinones recommends, "To improve hydration habits, use reminders or apps, flavor water, start with small sips, carry a water bottle, set daily goals and include hydrating options like broths or herbal teas." It also helps to have a hydro buddy. It can be a friend or loved one who sets the same goals as you or holds you accountable. 

Read more: Best Reusable Water Bottles

Stay cool and avoid prolonged sun exposure

When the weather becomes hot, you'll want to refrain from staying in the sun for long periods. Staying in the sun exposes your body to its heat, drawing the water out of you through sweat. The longer your body experiences these temperatures, the more water it loses. It's why you only want to be in the sun for small periods so you don't experience excessive heat, leading to dehydration.

Consider electrolytes after intense physical activity

After exercising, consuming electrolyte drinks can help your body rehydrate quicker. As your body absorbs electrolytes, they can regulate muscle and nerve function, repair damaged tissue and regulate blood pressure. After losing excessive fluids during intense exercise, it's the quickest way to restore hydration.

Read more: How to Stay Cool While Exercising Outside this Summer

Listen to your body and hydrate accordingly

When you're out in the heat or exercising, your body can tell you when you need water. If you have dry lips or notice your muscles cramp, it means to hydrate immediately. Also, if you're in an area prone to high temperatures regularly, pay close attention to your energy levels. On days when it's sweltering and you feel tired or disoriented out of the blue, you'll need to go someplace cool, rest and hydrate.