How to Tell If You’re Dehydrated Without a Doctor

We all remember from childhood science classes that the human body is made up of about 70% water. All of your organs need water to function. From your skin to your heart, your body runs on water. Hydration is crucial for a healthy lifestyle. Dehydration can lead to dizziness and confusion, and even more serious issues like kidney failure, heatstroke, and hypovolemic shock. There are a few obvious signs you need to hydrate, without having to make an appointment with a doctor.

Signs of Dehydration

If you’re having trouble hitting your daily water goals, there are a few signs of dehydration to look out for. The first sign is a dry mouth or dry-feeling tongue. This is a clear sign to refill your water bottle and start sipping. 

When you use the bathroom, your urine should be as close to clear as possible. Dark urine is a sign of poor hydration, and you should start rehydrating. However, taking multivitamins can also affect the color of your urine, so it’s not the only way to tell. 

Other common signs of dehydration include dizziness and headaches. If you start feeling faint, it’s best to sit down and start slowly sipping water. 

The Skin Turgor Test

Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for WOWMD, also recommends the skin turgor test. “Skin turgor” is the ability of your skin to stretch and bounce back. Without enough water, your skin starts to lose elasticity. To do the test, pinch a part of your skin and see if it stays tented from the pinch. If it instantly goes back, you’re likely ok, but if your skin stays lifted, that’s a sign of dehydration. Shelley also notes, “The best location of skin to test dehydration status is over your breastbone or on your forehead as these areas maintain better skin elasticity even with age.” 

Rehydration 

To stay hydrated, divide your body weight by two and drink that number of ounces. “If you weigh 160 pounds, aim for 80 ounces,” says Kristie Alicea, founder of ABC Fit Collective. To rehydrate effectively, you should start with slow sips of water. Chugging water will likely make you feel worse. You can also work foods with high water content into your diet, like watermelon and cucumber. 

In general, you should eat more foods with potassium and magnesium to help your body absorb the water you’re drinking. If you continue to feel chronically under-hydrated, limiting the amount of alcohol you drink and avoiding extremely sweaty workouts will help as well. 

Exercise and Hydration 

If you lead an active lifestyle, hydration is critical. Kristie Alicea is also a certified personal trainer and advises tailoring your hydration habits to your exercise routine. “On days with intense activity, I recommend increasing [water intake] to 100 ounces or adding about 20 percent to your usual amount,” she says. Kristie also offers tips on how to hydrate effectively during different types of workouts. “If you’re lifting, sip between sets. On a cardio machine, drink during your rest periods. In a yoga class, drink between flows.” 

You should pre-plan your hydration for high-intensity workouts. Drinking water with electrolytes or hydration aids like Liquid IV will help you stay hydrated. You should also plan to hydrate more than you usually do if you’re traveling to a location with a higher altitude than you’re accustomed to.  

Pregnancy and Hydration 

Pregnant people have a special interest in hydration. In addition to keeping themselves hydrated, they’re adding to the amniotic fluid for the growing fetus and ensuring the future healthy production of breast milk. 

If you’re pregnant, you should watch out for the regular signs of dehydration, but also for muscle cramps. Again, you can rehydrate by taking small sips of water slowly and relaxing for a bit. 

Featured Image Credit: Valeriy_G/ iStock