*Thirst may be the body’s most familiar hydration warning, but doctors say dehydration can affect far more than your mouth.
As fluid levels fall, the body may begin conserving water and redirecting blood flow toward vital organs. That can lead to darker urine, fewer trips to the bathroom, dry skin and constipation, according to Prevention.
Some people also experience headaches, muscle cramps or unusual fatigue. Lower fluid levels can reduce blood volume, which may contribute to dizziness, nausea and low blood pressure.
Urine color can offer a simple clue. Pale yellow generally points to adequate hydration, while darker shades often mean the body needs more fluids. Urine that remains completely clear may suggest excessive water intake.
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Daily hydration needs vary by person, activity level, weather and health status. National guidelines recommend about 11.5 cups of total fluids each day for women and 15.5 cups for men. Those figures include water obtained through food. People who exercise, sweat heavily, take certain medications or spend time in hot conditions may need more.
Mild dehydration can often be managed by drinking water slowly and eating something containing sodium. Electrolyte drinks may help after heavy sweating or when symptoms continue despite drinking water.
Drinking too much at once can upset the stomach, so small, steady sips may be easier to tolerate.
More serious symptoms require prompt medical care. Confusion, fainting, chest pain, severe cramps, persistent dizziness or an inability to keep liquids down may indicate advanced dehydration. A fever above 102 degrees can also increase fluid loss and should not be ignored when paired with other symptoms.
Severe dehydration can disrupt brain, kidney and muscle function. Without treatment, it may lead to seizures, kidney failure and other life-threatening complications.
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