Staying hydrated has been a popular theme around Simply Physio lately. We’ve also written about 5 useful secrets about staying hydrated: check that one out too. Here, we want to cover the signs of dehydration, the effects it can have on you, and some practical tips if you struggle to drink enough water because you just don’t love the taste.
What are the signs of dehydration?
Signs of dehydration can include dry mouth, sleepiness, concentrated urine, headache, dry skin, dizziness, increased thirst, and decreased urine output. Severe dehydration can lead to more serious symptoms, including a rapid heart rate, orthostatic hypotension (blood pressure dropping when you stand), fever, seizure, confusion, and poor skin elasticity.
How does being dehydrated affect you?
Dehydration affects your energy level and concentration. Sleepiness and lethargy are common symptoms: you may feel more tired than usual, or feel like you don’t have the energy to exercise or get through your day. In some cases, dehydration can leave you lightheaded and dizzy. It can also affect your concentration, since your brain doesn’t function optimally without proper hydration.
Tips to help you drink enough water throughout the day
- Carry a refillable water bottle with you as a constant reminder
- Use a phone app to track your daily water intake
- Set reminders on your phone every couple of hours
- Make it a habit to sip or refill whenever you pass a water fountain
If you don’t like how water tastes
Instead of artificial flavor products, try making your own fruit-infused water: a fruit infuser water bottle makes this easy, or you can slice fruit into a pitcher the old-fashioned way. It’s also worth considering the source and quality of your water. Tap water, especially around Knoxville, is treated with chemicals that can affect both taste and health. We had our own water tested and were surprised at the results, which led us to invest in a water purification system for our home.
The “secret” benefits of drinking enough water
Beyond energy and concentration, drinking enough water can help with weight management, since it helps you feel fuller, so a glass before a meal often means eating less. It also helps keep your skin hydrated and healthy: if you struggle with chapped lips, more water is often the simplest fix.
Strawberry-cucumber infused water recipe
Ingredients: 8 oz strawberries, 1/2 cucumber, 2 quarts water (or seltzer for sparkling).
Directions: Thinly slice the strawberries and cucumber into a pitcher. Add 2 quarts of water for still infused water, or 1 quart of seltzer during prep and a second quart just before serving for sparkling. Refrigerate 2–4 hours to infuse, then strain and discard the solids. Garnish with fresh strawberries, cucumber slices, and plenty of ice. Keeps refrigerated up to 2 days.
Staying hydrated is essential for your body to function, and if you’re injured or in pain, dehydration can slow down your body’s ability to heal. Getting and staying hydrated is one of the basics of health that’s easy to overlook.