While thirst is the most common sign of dehydration, other, much deeper signs indicate that your body requires water. Knowing these signs can prevent some serious health complications.
1. Constant Fatigue and Decreased Energy Levels
Have you ever felt extremely lethargic, even after getting a lot of sleep? It might be due to dehydration. When there is insufficient water, metabolism slows down, and less oxygen is supplied to the brain and muscles, causing just the right amount of sluggishness. Indians are known to perk up through drinking chai or coffee. However, caffeinated drinks further dehydrate when your bodily systems excrete more because of such beverages. Instead, try refreshing and restoring your energy levels with chaas (buttermilk), nimbu paani (lemon water), or coconut water.
2. Dryness in the Mouth and Bad Breath
Salivary functions are antimicrobial in maintaining the oral cavity. Therefore, a decreased amount of saliva would be produced, resulting in a dry mouth thickened with bacteria, which causes bad breath when dehydrated. Individuals must include the following habits to avoid dehydration;
- Several glasses of water every day.
- Rinse using lukewarm saltwater as mouthwash.
- Avoid eating excessively salty snacks and spicy foods.
3. Recurrent Headache and Dizziness
A headache from dehydration is often described as dull and pulsating, and the intensity of its pain is aggravated with slight motion. Water is known to retain blood volume and oxygen supply throughout the body; without water, blood pressure decreases, resulting in dizziness. In India, excessive heat exposure, especially the lethally hot Indian summers, can hasten dehydration. Spicy food (the cornerstone of Indian culinary culture) elevates body temperature through sweating. Drinks like coconut water, aam panna (a refreshing drink made from raw mango), and sugarcane juice help replace electrolytes and prevent the onset.
4. Dark Yellow Urine and Decreased Urination
It is also said by the best medicine hospital in Delhi, that urine color indicates hydration conditions, with dark yellow or amber-colored urine indicating insufficient water intake. Every time you see darker shade urine, drink more water, herbal drinks, and food with electrolytes ORS (Oral Rehydration Solution). Excess tea, coffee, and aerated drinks should be avoided as they can worsen fluid loss.
5. Dry and Flaky Skin
Hydrated skin is plump and fresh, while dehydration results in dullness, dryness, and itching. As the largest organ, the skin must be maintained with moisture for its proper functioning. Try to drink more water and eat hydrating fruits during the seasons, like watermelon, musk melon, cucumber, and papaya. Drink cooled jeera (cumin) or saunf (fennel) water for good digestion and hydration.
6. Constipation and Poor Digestion
Water is essential for digestion. The dehydrated colon absorbs much of the water content from the waste, which results in hard stools that are difficult to expel. To facilitate better digestion, individuals must adhere to the following:
- Drinking warm water with lemon in the morning helps promote better digestion.
- Fiber-rich fruits such as guava, banana, and papaya should also be incorporated into the nutrition.
- Lastly, maintain gut health by including probiotic drinks like homemade curd (dahi) and lassi in the diet.
7. Muscle Cramps and Joint Pain
Water works like a lubricant inside your body, joints, and muscles. When there is not much water in the body, the muscles tend to tighten, resulting in cramps. Cramping can be really painful after physical activity. To avoid cramps due to dehydration, follow these tips:
- Drink beverages containing electrolytes, such as young coconut water and chaas, to rehydrate.
- Include potassium-rich foods like bananas and spinach in the diet.
- Avoid excess salt as it can make your muscles more dehydrated.
8. Increased Hunger
Many times, your body confuses hunger with thirst. When craving snacks often, one glass of water may be consumed first before checking the craving again. Some healthy hydration hacks are:
- Keep a water bottle with you for sips in between.
- Consume water-filled fruits like cucumbers, tomatoes, and oranges.
- Make some kind of soup meal, like dal, rasam, or khichdi, which is naturally hydrating.
How to Keep the Mind Sharp?
Make it a habit to drink a glass of water every 1-2 hours. Instead of caffeine, try nimbu paani or jal jeera during mid-day slumps. Always carry a bottle of water with you. Consume more during the summer and after sweating. Make the best use of traditional drinks to hydrate your body rather than packaged sodas. Include in your daily diet all water-rich fruits and vegetables.
Your body demands a lot of water, especially in summer. Do not ignore these signs and keep them for priority recognition. An adequately hydrated body is healthy, happy, and pretty! Even after following these tips, if your body shows signs of dehydration, consult a specialist and book an appointment at Sir Ganga Ram Hospital today.
