{"id":55370,"date":"2017-01-17T07:15:56","date_gmt":"2017-01-17T12:15:56","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=55370"},"modified":"2017-01-22T12:57:47","modified_gmt":"2017-01-22T17:57:47","slug":"dehydration-symptoms","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/dehydration-symptoms\/","title":{"rendered":"You\u2019d Never Guess These 7 Dehydration Symptoms"},"content":{"rendered":"
\"7
Photo: Nguyen Nguyen<\/a><\/em><\/figcaption><\/figure>\n

You probably know you need<\/em> to drink water<\/a> (and most likely, more of it). After all, it\u2019s your life force, making up approximately 60 percent of your body<\/a> and keeping everything flowing smoothly. It helps with digestion and nutrient absorption, as well as regulating body temperature. Better yet, more H2O<\/a> could help you reach your weight loss<\/a> goals.<\/p>\n

The truth is, though, that dehydration plagues roughly 75 percent<\/a> of Americans. While a parched mouth and insatiable thirst clearly signal you need fluids stat, those aren\u2019t the only signs. Inadequate hydration<\/a> can show up in super sneaky ways, including these seven not-so-obvious symptoms.<\/p>\n

RELATED: <\/strong>14 Flavor-Packed Fruit Infused Water Recipes<\/a><\/p>\n

7\u00a0Dehydration Symptoms That Have Nothing to Do with Thirst<\/strong><\/h2>\n

1. Your brain is foggy.<\/h3>\n

Having trouble finishing your work? Keep forgetting things? You might want to slurp some H2O<\/a>. \u201cOne of the most important things water does is deliver nutrients and remove toxins,\u201d says Jamie Sheahan, registered dietitian and director of nutrition at The Edge Sport & Fitness<\/a> in South Burlington, VT. \u201cWhen you\u2019re not taking in adequate fluids, it can mess with your body quite a bit and you may end up feeling a little loopy.\u201d Studies<\/a> have even shown that mild dehydration can cause headaches and decrease cognitive performance, leading to difficulty concentrating and impaired working memory.<\/p>\n

2. Your workouts feel extra hard.<\/h3>\n

If you\u2019re doing all the right things \u2014 fueling up pre-workout<\/a> and getting a good night\u2019s sleep<\/a> \u2014 but your gym sesh still feels meh, you could need a tall glass of liquids.\u00a0Jim White<\/a>, owner of Jim White Fitness & Nutrition Studios and spokesperson for the Academy of Nutrition and Dietetics, sees this regularly with his clients. \u201cThey\u2019re dehydrated and that can really affect athletic performance,\u201d he says. That may mean increased fatigue<\/a>, reduced endurance, reduced motivation<\/a> and increased perceived effort.<\/p>\n

Studies<\/a> have examined percent body weight water lost and how it can lead to different symptoms,\u201d Sheahan explains. \u201cWhen you get to a two- to three-percent loss, you start to see performance drastically reduce,\u201d she says.<\/p>\n

Something else to keep in mind: Dehydration can leave you prone to injury, White says. Your muscles, bones and organs are made up of water and helps cushion your joints. When your muscles lose water<\/a>, they become fatigued.<\/p>\n

RELATED: <\/strong>3 Quick and Easy Ways to Prevent Running Injuries<\/a><\/p>\n

3. You\u2019re cranky.<\/h3>\n

Your sky-high hanger levels and annoying workmate may not be the only reason that you\u2019re irritable. It could mean you need a beverage. A study<\/a> conducted at the Human Performance Laboratory at the University of Connecticut found that mild dehydration could adversely affect your mood, both at rest and during exercise. Sip up, smile more.<\/p>\n

4. You\u2019re backed up.<\/h3>\n

Fiber isn\u2019t the only factor in moving food through your gut. Low fluid intake can also lead to problems. One study<\/a> found an association between both low fiber and water intake and an increased prevalence of constipation. Another study<\/a> found that skimping on water increased levels of acute constipation in older people. If you want to stay regular, fill up your glass frequently.<\/p>\n

5. Your lips feel chapped.<\/h3>\n

Dry, cracked lips could come from more than cold weather. Dehydration can also cause you to reach for lip balm, says Sheahan. When your body\u2019s short on fluids, it pulls available liquids away from non-essential areas like your lips, and then moves it to important organs like your heart and brain<\/a>. The result? Flaky lips.<\/p>\n

RELATED: <\/strong>10 Ways to Stay Hydrated (That Aren\u2019t Water)<\/a><\/p>\n

6.\u00a0You think your blood sugar\u2019s low.<\/h3>\n

When you\u2019re woozy and feel faint, your first instinct might be to grab a bite to eat<\/a> to stabilize plummeting blood sugar levels. But before you reach for a granola bar, consider your H20 intake. Many people mistake thirst for hunger<\/a> when they feeling light-headed. \u201cThe symptoms of hypoglycemia and dehydration can often be similar, especially when it comes to signs like dizziness, increased weakness and labored breathing,\u201d says White. Caution though: If you feel dazed and confused, have a rapid pulse or lose consciousness, it\u2019s time to see a doctor.<\/p>\n

7. You may drive erratically.<\/h3>\n

Even when you\u2019re mildly dehydrated, it shows in how you handle your car. A study<\/a> found that operating a vehicle when you\u2019re low in liquids can lead to more driving errors during a prolonged, monotonous drive. The effects are similar to sleep deprivation<\/a> or a blood alcohol level of 0.08 percent. Scary stuff!<\/p>\n

RELATED: <\/strong>A Runner\u2019s Guide to Hydration (And How to Not Overdo It)<\/a><\/p>\n

Check Your Hydration Levels<\/h2>\n

Hydration levels<\/a> \u2014 and how much you need to maintain them \u2014 vary from person to person. So if your BFF downs three liters of water a day, it doesn\u2019t mean you should. But how can you tell how much H2O you need? Let the experts explain\u2026<\/p>\n

\u201cWe used to go with the standard eight cups of water per day, but we\u2019ve pulled away from that as we realized how much more individual it is. You need to look at factors like body weight<\/a>, the climate you live in, even altitude,\u201d says Sheahan. Age and gender also play a role, as well as how much caffeine<\/a> and alcohol you consume. \u201cThose factors are all going to affect your hydration needs, and that\u2019s not even factoring in your activity level,\u201d she says. Sheahan typically recommends a 0.5 to 0.6 ounces of water per body weight as a baseline for her clients.<\/p>\n

While there are a number of apps and trackers<\/a> that can help keep your hydration levels in check, Sheahan suggests something pretty simple \u2014 look at your urine. It should be look not too light and not too dark. \u201cOn average, what you\u2019re looking for is a pale, lemonade color. You don\u2019t want anything that\u2019s perfectly clear and you don\u2019t want a dark color,\u201d she explains. Because vitamin supplements<\/a> can affect the color of your urine, White recommends paying special attention to your pee first thing in the morning. If you notice your urine is brown or you see blood, schedule a doctor appointment.<\/p>\n

RELATED: <\/strong>The Benefits of Vitamin B Complex<\/a><\/p>\n

The length and intensity of your workouts<\/a> can affect how much you sweat, and performing a sweat test will also determine how much water you should drink. \u201cWeigh in before your activity and then again after to see how much fluid you lost and if you\u2019re replacing that amount,\u201d says Sheahan.<\/p>\n

Runners<\/a>, triathletes<\/a> and other endurance<\/a> stars take note: This can also help ensure that you\u2019re not drinking too much during a workout, putting you at risk for hyponatremia<\/a>. Generally, White recommends eight to 16 ounces of fluids before a workout. \u201cAnd try to get in at least 16 ounces after you exercise,\u201d he says.<\/p>\n

While it can feel like more art than science, maintaining adequate hydration<\/a> is a habit we can all work on. To start, fill up your bottle and drink up!<\/p>\n","protected":false},"excerpt":{"rendered":"

Are you drinking enough water? These seven surprising dehydration symptoms can help you answer that common, tough-to-know question. Read on, then drink up. <\/p>\n","protected":false},"author":41,"featured_media":55376,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,11],"tags":[44,59,161,71,341,388],"class_list":["post-55370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-health-hacks","tag-drinks","tag-healthy-substitutions","tag-hydration","tag-nutrition","tag-tax1living-well","tag-tax2nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/55370","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=55370"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/55370\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/55376"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=55370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=55370"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=55370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}