It’s more crucial than ever to stay hydrated as the dog days of summer approach. To meet their demands, most Americans do not, however, consume enough water. According to the CDC, only around 30% of the total amount of water drank by adults was from plain water; the remainder came through sodas, juices, or food. Here, we list five indicators of dehydration and offer advice on how to treat it.

  1. You’re Thirsty

Although it may seem intuitive, you are usually already dehydrated by the time you feel thirsty. Fortunately, mild to severe dehydration is frequently indicated by dry mouth and thirst. As soon as you start to feel thirsty, you should drink some water to prevent dehydration from worsening.

  1. You have not used the restroom.

Even though it may seem like too much information, the easiest approach to determine your level of hydration is to check the color of your urine. Urine that is light, nearly clear, and pale yellow in color indicates that a person is properly hydrated. You may be mildly dehydrated if your urine is dark yellow. It might indicate severe dehydration if it is substantially darker or if you haven’t used the restroom in several hours.

  1. You’re Exhausted

Dehydration might also show itself by making you feel tired. When you don’t drink enough water, your body has to work harder to do daily chores, which leads to exhaustion. Water helps keep your body functioning smoothly and your mind sharp. Drink some water to rehydrate yourself before consuming caffeine-containing beverages like coffee or tea, which are diuretics and can further dehydrate you.

  1. You hurt in the head.

Are you agitated and beginning to get a headache? All of us have been there. It’s possible that you’re not getting enough water. According to studies, dehydration can affect mood and cognition, resulting in these unpleasant side effects.

  1. You Feel Lightheaded or Uncertain

Dehydration can cause confusion and dizziness in addition to mood swings. These symptoms may also be accompanied with forgetfulness. It’s crucial to hydrate as quickly as you can if you’ve been in the sun or haven’t had any water in a while. Seek quick medical assistance if these symptoms worsen.

Advice on Maintaining Hydration

Having water on hand whenever you can is one of the simplest methods to prevent dehydration. Bring a water bottle with you wherever you go so that it is simple to sip sometimes and prevent dehydration. Add some fresh fruit to plain water to add flavor, or add some bubbles and choose a flavored seltzer to make it taste more lively. In addition to basic water, meals like fruits and vegetables also include water.