Dehydration: Causes, Symptoms, and How to Stay Hydrated

Dehydration happens when your body loses more fluids than it takes in, making it harder for your body to function properly. Water is essential for digestion, circulation, temperature control, and removing waste. Without enough of it, your body begins to suffer.

Common Causes of Dehydration

1. Not Drinking Enough Water

•Especially in hot weather or during exercise

2. Excessive Sweating

•From heat, fever, or intense physical activity

3. Vomiting and Diarrhea

•Rapid fluid loss from illness or infections

4. Fever

•Higher body temperature increases water loss

5. Frequent Urination

•Can be caused by diabetes, certain medications, or alcohol

6. Burns or Skin Injuries

•Damaged skin leaks fluid

Signs and Symptoms of Dehydration

Mild to Moderate Dehydration:

– Thirst

– Dry mouth or lips

– Headache

– Dizziness or lightheadedness

– Fatigue

– Dark yellow urine or reduced urination

 Severe Dehydration (Medical Emergency):

– Extremely dry skin

– Confusion or disorientation

– Rapid heartbeat or breathing

– Fainting

– No urination for several hours

– Sunken eyes

In babies and children, look for:

– Dry diapers for 3+ hours

– No tears when crying

– Sunken soft spot on the head

Who Is Most at Risk?

– Infants and young children

– Elderly people

– Athletes

– People with chronic illnesses (e.g., diabetes)

– Those living in hot climates

How to Prevent and Treat Dehydration

1. Drink Plenty of Fluids

– Water is best. Drink even if you’re not thirsty.

– Use oral rehydration solutions (ORS) if needed.

2. Eat Water-Rich Foods

Include fruits and vegetables that are high in water, such as:

– Watermelon

– Cucumber

– Oranges

– Strawberries

– Lettuce

These help hydrate your body naturally, especially during hot weather.

3. Monitor Your Urine Color

A good sign of hydration is light yellow or clear urine. If your urine is dark yellow or amber, you may need more fluids.

4. Avoid Dehydrating Drinks

Limit drinks that can lead to fluid loss, such as:

– Alcohol

– Caffeinated drinks like coffee and soda

– Sugary beverages

These can increase urination or reduce water absorption.

5. Adjust Fluids During Illness or Heat

•Drink more if you have a fever, vomiting, or diarrhea.

•Increase water intake during exercise or on hot, humid days.

When to Seek Medical Help

Call a doctor or go to the hospital if you experience:

– Signs of severe dehydration (confusion, fainting, rapid heart rate)

– Inability to keep fluids down

– Persistent vomiting or diarrhea

– No urination for more than 8 hours

Final Thoughts

Dehydration may seem minor, but it can become serious if ignored. The key is to drink fluids regularly—even before you feel thirsty. Whether you’re exercising, sick, or just going about your day, staying hydrated keeps your body strong, alert, and functioning at its best.