Our bodies are made up of 60% water, which is important for maintaining healthy bodily functions and metabolic processes. Yet, we may go about our daily routines and forget water’s impact on our well-being. 

Not drinking enough water may cause dehydration, a condition in which your body loses more water than it takes in, whether through sweating, urination, or breathing. It can also lead to severe fatigue, headaches, and stomach issues. Prolonged dehydration can also weaken your immune system.  

Your body, however, has several ways of letting you know you need more water. We have compiled a list of 15 signs you need to help you increase your daily water intake.

What Is Dehydration

Dehydration is when your body loses or uses more fluid than it takes in and lacks sufficient water and fluids to operate normally. Dehydration will occur if you don’t replace the lost fluids.

Dehydration may occur on an especially hot day if you sweat or are unwell with a fever, diarrhea, or vomiting. It may also happen if you don’t drink enough water or if you’re on any medications that cause you to urinate a lot.

Dehydration can affect anyone, but it can be particularly harmful to young children and older adults. 

Young children may experience dehydration due to severe diarrhea and vomiting. Older adults are more susceptible due to medical issues or drug side effects, as well as having naturally lower body water levels.

15 Signs You Need to Drink More Water

Staying properly hydrated is crucial for your overall health and well-being. Here are 15 signs you need to drink more water:

1. Thirst

Thirst is the most common indicator of dehydration. You may experience excessive thirst that doesn’t go away even when you take a quick sip or a full glass of water. Your body is alerting you that it doesn’t have enough water to sustain itself, and you should immediately quench the thirst. 

Many factors may lead to thirst. The NHS states that excessive thirst can occur from eating a lot of salty food, drinking alcohol, exercising, and drinking caffeinated drinks like coffee. Regardless of the underlying cause, staying hydrated all day long is beneficial.

2. Dark urine/reduced urination

Dark urine is a common and easily noticeable sign of dehydration. Water is necessary for your kidneys to work effectively to remove toxins from your body. Your kidneys will retain more water if you don’t drink enough, reducing how often you urinate. 

Additionally, your urine will have a concentrated level of toxins, leading to a darker yellow or amber color. In severe cases of dehydration, urine can even appear orange or brown, which strongly indicates that your body needs more fluids.

When you’re well-hydrated, your urine should appear pale yellow, indicating that your body is effectively flushing out waste products and maintaining proper hydration levels.

3. Dry or sticky mouth

A dry or sticky mouth is a discomforting sensation that often accompanies dehydration. Dehydration reduces the production of saliva, which promotes digestion by breaking down food and helps maintain the pH balance in your mouth. It also limits bacteria growth and cleans the mouth.

This symptom can be a noticeable early warning sign that you need to drink more water.

4. Fatigue and lethargy

When you’re not consuming enough fluids, your body can struggle to perform its functions efficiently, resulting in a noticeable and persistent lack of energy.

Water is important for transporting nutrients and oxygen to cells and removing waste products from the body. When you’re dehydrated, this vital process can be compromised, leading to a drop in energy production at the cellular level. As a result, you may feel tired and drained, making it difficult to carry out even routine tasks.

5. Headaches and dizziness

Dehydration-induced headaches typically occur due to reduced blood volume and changes in blood flow to the brain. When dehydrated, your body attempts to conserve water by constricting blood vessels. This can result in decreased oxygen and nutrient delivery to the brain, leading to headaches. 

Dizziness, on the other hand, can result from a drop in blood pressure due to dehydration. When you’re not adequately hydrated, your body may struggle to maintain normal blood pressure levels. As a result, you may experience feelings of lightheadedness, especially when changing positions, such as standing up quickly.

6. Muscle cramps

Our cartilage is composed of 80% water. So when you don’t take enough water, the cartilage weakens, and the bones grind against one another, causing sore muscles and joints.

Dehydration also alters the balance of electrolytes in your body, particularly sodium, potassium, calcium, and magnesium. These electrolytes play a vital role in muscle function and nerve impulses. 

When dehydrated, these electrolytes in your bloodstream can become imbalanced, leading to increased muscle irritability. As a result, your muscles may contract involuntarily and painfully, causing cramps.

7. Reduced skin elasticity

Water helps maintain the structural integrity of skin cells. When you’re well-hydrated, your skin cells are plump and full, providing a smooth and youthful appearance. Dehydration can cause these cells to shrink and become less flexible, resulting in dry, flaky, or sagging skin. It can also result in wrinkles and fine lines.

Dehydration can also cause your skin to lose its natural elasticity and suppleness. This means that when you pinch your skin gently, it may not snap back into place as quickly as it should. Instead, it may appear to “tent” or remain slightly raised, indicating a lack of hydration in the underlying tissues.

8. Increased heart rate

Another sign that you may be dehydrated is an increase in heart rate, which is caused by the body’s decreased blood flow. 

When you’re not consuming enough fluids, your blood volume decreases, making it harder for your heart to circulate blood throughout your body effectively. To compensate for this reduced blood volume, your heart has to work harder and beat faster to maintain sufficient blood flow to vital organs and tissues.

9. Low blood pressure

Dehydration can contribute to low blood pressure because of reduced blood volume. When you’re dehydrated, your body’s overall fluid levels decrease, reducing the amount of blood circulating in your bloodstream. As a result, your heart has to work harder to pump the reduced blood volume, which can lead to a drop in blood pressure.

10. Constipation

Adequate hydration helps soften and bulk up your stool, making it easier to pass through the digestive tract. When you’re dehydrated, your body absorbs more water from your stool, causing it to become hard, dry, and difficult to pass. This can lead to infrequent and painful bowel movements.

11. Reduced tear production

Tears serve as a protective and nourishing layer over the surface of your eyes. They provide lubrication, help wash away debris, and prevent the eyes from drying. When dehydrated, your body prioritizes hydration for essential organs, and tear production can decrease. This can lead to a range of potentially vision-impairing symptoms associated with dry eyes, such as persistent dryness, a burning feeling, redness, increased sensitivity to light, and even blurred vision.

12. Irritability

Dehydration can impair cognitive function and mental clarity. Your brain relies on proper hydration to function optimally, and when deprived of water, it may struggle to focus, think clearly, or make decisions. This cognitive fog can lead to frustration and impatience.

Many of the discussed physical signs associated with dehydration, such as dry mouth, headaches, and muscle cramps, can contribute to physical discomfort. This discomfort can also make you feel more irritable and less patient with others.

13. Confusion

When dehydrated, your body tends to conserve water by narrowing blood vessels. This can reduce blood flow to the brain, impairing its ability to function at its best. As a result, you may experience difficulty processing information, concentrating, and making decisions.

A study on the impact of dehydration on young men’s mood and cognitive performance showed that even mild dehydration can cause confusion, decreased alertness, and impaired working memory.

So, next time you read a paragraph five times without understanding anything, drink a glass of water and try again.

14. Sugar cravings

As discussed above, dehydration can lead to feelings of fatigue and low energy. When dehydrated, your body may interpret these signals as needing a quick energy boost. Since sugar provides a rapid energy source, your body might crave sweets to counteract feelings of tiredness and weakness.

15. Frequent Illnesses

Dehydration can decrease the production and effectiveness of immune cells and antibodies, essential components of your immune system. A weakened immune response can reduce the ability to fight off pathogens, leaving you more vulnerable to infections.

Water is essential for eliminating toxins from the body. Long-term dehydration causes toxins to accumulate in your body. This will overload your immune system, making it easier for external bacteria and viruses to cause more damage and lead to recurrent illnesses.

How Much Water Should You Drink a Day?

The amount of water a person should drink in a day can vary depending on several factors, including their age, sex, activity level, environmental conditions, and whether they’re pregnant or breastfeeding. However, The U.S. National Academies of Sciences, Engineering, and Medicine advises 11.5 cups or 2.7 liters daily for women and 15.5 cups or 3.7 liters daily for men.

Remember that individual water needs may vary. Some people may need more or less than the recommended amount. It’s important to listen to your body and adjust your water intake based on your thirst and activity level. 

In certain conditions, such as hot weather or intense physical activity, you may need to drink more water to stay hydrated. Some medical conditions or medications may require you to limit your water intake, so it’s essential to consult with a healthcare professional if you have specific concerns or conditions.

The key is to stay hydrated and pay attention to your body’s signals. The above signs will help you know when to drink more water to stay hydrated.

Tips to Stay Hydrated

Staying hydrated is essential for your overall health and well-being. Here are some tips to help you stay hydrated:

• Drink water regularly: Make it a habit to sip on water throughout the day, even if you don’t feel particularly thirsty. Waiting until you’re thirsty may mean you’re already dehydrated.
• Carry a reusable water bottle: Having a water bottle with you makes it convenient to drink water when you need it, whether you’re at work, school, or on the go.
• Set reminders: Use your phone or other devices to set reminders to drink water regularly.
• Flavor your water: If plain water doesn’t appeal to you, try adding a splash of lemon or lime juice, cucumber slices, or mint leaves to infuse some natural flavor without added sugars or calories.
• Eat water-rich foods: Consume foods with high water content, such as fruits (e.g., watermelon, strawberries, oranges) and vegetables (e.g., cucumbers, lettuce, and celery).

Conclusion

Dehydration can affect anyone at any age. Fatigue, dry mouth, and thirst are among the most common signs you need to drink more water.

Remember, your symptoms depend on whether your condition is mild, moderate, or severe. If mild-to-moderate dehydration signs, such as decreased urine and dry skin, are not identified, the condition can worsen to more severe symptoms, such as no urine.

So, don’t wait until the signs become too noticeable. Make hydration a priority. Whether you carry a reusable water bottle with you, infuse your water with a hint of natural flavor, or set regular reminders to drink, remember that staying hydrated is one of the most important things you can do for your health.