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. 

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Most of us know that a good night’s sleep is important to our overall health. Along with eating a nutrient-rich diet and exercising, it’s important that we get between seven and nine hours of sleep each night. It’s easy to say that everyone should get plenty of rest. But it can be hard to actually achieve that. Lots of us struggle to fall asleep or constantly wake up at night. Since we know we should be asleep, we can even make our insomnia worse by worrying about it. Take a deep breath. Relax. And try some of these tips the next time you have trouble falling — or staying — asleep. 

Keep Your Room Cooler Than You Think

I usually pile on the blankets because it’s chilly when I go to bed, only to kick them all off while sweltering in the middle of the night. The Cleveland Clinic recommends keeping your bedroom between 60 and 67 degrees Fahrenheit for optimal sleep and to avoid this temperature seesaw. 

One strange trick to keep your body temperature down is to try sleeping with socks on. Although there aren’t any real high-quality studies that prove it, some sleep scientists say that this could lower your core body temperature. If you’re desperate for sleep, it can’t hurt to try and see if it works for you. 

Get Bright, Natural Light Early in the Day

Artificial light later in the evening messes up our circadian rhythms. But getting light in the morning can help us set our natural sleep timing earlier and improve our overall sleep quality. If you live in an area that doesn’t get natural light early in the day during winter, try a light therapy lamp or alarm to wake you up in the morning. 

Keep a Journal

If your brain keeps spinning after you lie down to sleep, try journaling. Spend some time before bed writing down your worries, tasks to do the next day, or other things you find yourself ruminating on, so you can rest knowing you’ve dealt with your concerns.

Have Rituals and Transitions During the Day

Transitions are important for kids because they help them understand that it’s time to move from one task or event to another. But they can continue to help us as adults as well. Spend a few minutes after work meditating, sitting outdoors, or going for a short walk to decompress from your busy workday. But the most important step toward better rest is establishing a nighttime sleep routine. It might begin with a final check of your phone 30 to 60 minutes before bed. You might do a skincare routine, or a few minutes of meditation, or you could dim the lights and read a physical book for a bit. When you do the same routine each night, it signals to your brain that it’s time to wind down and go to sleep.

Exercise

It makes sense that wearing yourself out during the day can lead to more restful sleep at night. But I tend to make exercise an all-or-nothing proposition — if I can’t do my normal workout, I assume I won’t exercise that day. However, little bits of physical activity can help. If you miss your 4-mile run, a walk around the block can still be beneficial. Small amounts of activity can help tire your body out so you sleep better at night. 

Stay Hydrated

This idea is tricky. Obviously, if you’re too hydrated, you’ll be getting up for middle-of-the-night bathroom trips. But not being hydrated enough can also cause you to wake up at night. Try staying well hydrated throughout the day and reducing your water intake as bedtime approaches. 

Declutter Your Bedroom

Visible clutter increases stress and keeps you from getting a restful night’s sleep. It’s also a reminder of the chores that are waiting for you in the morning. There’s a reason the most upscale hotel rooms are minimalist and, frankly, visually boring. Put away clothes and other items, and keep knick-knacks and decor to a minimum. You might want your brain stimulated during other parts of the day, but at night, you want it to rest. It helps to start with a peaceful, uncluttered space. 

Sleep Scandinavian Style

The Scandinavian sleep method is a rising trend, and it can be useful for those of us who sleep with a partner. Especially a partner known for stealing the covers. Scandi-sleeping gives each person their own little mini-bed inside the larger bed. Each partner gets their own sheet, comforter, or blanket. Everyone can choose the level of warmth they want at night, and no one needs to share. 

Avoid Certain Foods and Drinks

Avoiding some drinks for better sleep may seem obvious — you don’t want to down an espresso right before bed. But others, like alcohol, are less apparent. It’s true that alcohol makes many people sleepy, but it doesn’t lead to quality sleep. Alcohol reduces REM sleep and causes you to wake up frequently after that initial nap. It can also cause you to have more vivid dreams or nightmares, and to sweat more as your body processes the alcohol. 

Other foods and drinks to avoid include chocolate (for the sugar and caffeine), heavy or fatty foods that can cause indigestion (like creamy sauces or fried foods), spicy foods, sugary foods, and acidic drinks. You should stop consuming most of these foods and drinks two to four hours before bed. Stop consuming caffeinated drinks six to eight hours before bedtime. 

When You Can’t Sleep, Get Up

Sleep experts say if you can’t sleep in the first 15 to 20 minutes after lying down, get up and do something relaxing. Don’t lie in bed for hours, trying to force yourself to go to sleep. Your brain builds habits through association. If you unconsciously begin to associate your bed with restlessness and wakefulness, it may make it harder to actually fall asleep there. Also, the longer you lie in bed worrying about not sleeping, the more stressed you get, and the inability to sleep gets worse. Instead, get up. Avoid turning on your phone, TV, or computer — the light will keep you awake longer. Keep the lights low and try a relaxing activity, such as reading a book or journaling. When you begin to feel drowsy, go back to bed. 

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