10 signs you are dehydrated and what to do

Dehydration can lead to a headache or even a migraine as the brain temporarily contracts away from the skull due to fluid loss. This can cause pain and should be a prompt to replenish your body’s fluid levels.

Your skin and lips can indicate your hydration status. Dry, flaky skin or chapped lips can be a clear sign that your body needs more water.

Dehydration can lead to an increased heart rate and sometimes faster breathing as the body attempts to maintain adequate blood flow and oxygen levels.

When you’re dehydrated, blood pressure can drop, resulting in feelings of dizziness or lightheadedness, especially when going from lying down to standing up.

In severe cases of dehydration, you may find that your eyes become dry and sore, and you’re unable to produce tears when crying.

When your body conserves water due to dehydration, it will reduce the amount of urine produced. If you notice that you’re urinating less frequently than usual, it may be a sign to drink more fluids.

Brain function can deteriorate with severe dehydration, leading to confusion, disorientation, or irritability. This is a serious sign and should be addressed immediately.

If you recognize any of these signs, it’s important to take action to rehydrate. The following steps should be taken:

1. Drink water or rehydration drinks that contain electrolytes.

2. Avoid drinks with caffeine or alcohol, as these can exacerbate dehydration.

3. Increase your water intake if you’re pregnant, breastfeeding, ill, or engaged in intense physical activity.

4. Eat water-rich foods like fruits (such as watermelon or strawberries) and vegetables (like cucumbers or celery).

5. Take breaks in the shade or a cool environment if you’ve been in the heat.

6. In cases of severe dehydration or if symptoms persist even after rehydrating, seek medical attention.