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There are several signs of dehydration you should be looking out for including:
- Dry mouth
- Decreased urine or urine is dark yellow/orange color.
- Increased heart rate
- Decreased blood pressure
- Dry skin, lack of sweating
Thirst alone is a poor indicator to determine if you’re thirsty. To avoid dehydration follow these guidelines:
- Sedentary women and men should consume approximately 9 to 13 cups per day respectively.
- Drink an additional 8 ounces of water for every 25 pounds you carry above your ideal weight.
- Consume 2 to 3 cups of water two hours before exercise.
- Drink 6 to 12 ounces of water for every 15 to 20 minutes of exercise.
Dehydration has many dangers. Look for the following symptoms:
- Dark Urine Your urine should be clear; if looks like tea when you go to the bathroom, you’re dehydrated.
- Dry Skin If your body is dehydrated, it will do everything it can to hold onto fluids. Your skin is the first place to be robbed of water. Major indicators of dehydration include skin that is less plump and flexible, sunken eyes, dark circles or dry lips. Assess your skin with a skin turgor test; pinch a fold of skin on top of your forearm. If this pinch and stays up in a tent, there is not enough water volume behind your skin.
- Dizziness When your body is dehydrated, it is harder to distribute water. Dizziness can occur when you go from lying down to sitting or standing. The upright movement causes water to rush away from your heart and brain, which makes you dizzy.
- Constipation Your body absorbs water from your intestines and draws moisture from your stool. This makes them hard, dry and difficult to pass.
Without enough fluid coming in, your body starts to shut down and stops functioning properly. Severe dehydration is a serious condition, so it's best to prevent dehydration in the first place. Early symptoms that you're in need of fluid include thirst, dry mouth, and/or sticky, thick saliva. Pay attention to your body's warning signs and replenish your liquids and electrolytes with drinks that are designed to rehydrate. You can make your own rehydration drink or buy over-the-counter products, such as Pedialyte, Lytren, or Rehydralyte. Avoid sports drinks, such as Gatorade, Powerade, and All Sport. Although they replenish fluids, sports drinks also contain a lot of sugar, which, if you have diarrhea, can make it worse. See a health professional immediately if you have any of the following symptoms of dehydration:
- Sunken eyes
- Dry eyes or no tears
- Nonelastic skin that doesn't return to place when pinched
- Rapid breathing and/or rapid heartbeat
- Little or no urine output for eight hours or more
Dehydration symptoms vary depending on the severity. Mild symptoms are by far the most common and may include thirst, headache, fatigue, decreased urine output and lightheadedness. More severe dehydration may cause dry skin with poor elasticity, fast heartbeat and shortness of breath. Very severe dehydration may cause confusion, unconsciousness and even death.
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.