How To Know If You're Dehydrated (And What To Do)

Now that summer is here, the days are getting hotter and hotter. And because of that, I feel compelled to talk about dehydration. I’ve written ad nauseum about how important it is to stay hydrated—for better skin, weight maintenance, and overall better health—but we don’t talk enough about dehydration. Dehydration, defined as when you use or lose more fluid than you take in, can lead to serious symptoms and health issues, like heat injury, urinary or kidney problems, low blood volume shock, and even seizures. In the warmer summer months (when we’re more likely to sweat), we’re more prone to dehydration and have to be more conscious about our fluid intake. We can’t wait until we feel thirsty to have a drink or hydrate—by then, we’re already dehydrated. 

As summer continues, I urge you to be vigilant about your hydration. In terms of what to look out for, here are a few signs that you are dehydrated. 

You get a headache

Not getting enough fluid can trigger headaches or even migraines. This reason for this isn’t exactly clear, but water-deprivation headaches are real and very common. In my experience, this is the most obvious sign that I am dehydrated. Whenever I get a headache, I immediately start pounding water, which usually helps. Sometimes I’ll take an NSAID if it’s really bad, but usually drinking water and lying down is enough to make it dissipate. To avoid this, make sure you’re drinking water throughout the day. 

You have bad breath

Another telltale sign of dehydration is bad breath. When we’re dehydrated, our mouths don’t produce as much saliva, which can lead to bacteria overgrowth. Drinking water is crucial for maintaining a healthy oral microbiome and keeping your breath from smelling bad. (Side note: One unexpected benefit from wearing masks is that you can know if your breath is bad right away. If it is, grab some water!)

You’re constipated

Without enough fluid, our digestive system will inevitably get backed up. Dehydration is actually one of the most common causes of chronic constipation. Our bodies need fluid to soften stool and pass it—without it, stool becomes dry, hard, and difficult to move through the colon. If you aren’t having at least one bowel movement a day (ideally two or three), chances are you’re constipated. Also, if you’ve been with PJW for a while, you know that I’m a proponent of getting enough fiber in your diet—well, if you’re eating a lot of fiber and not drinking enough water, you’ll still get constipated. Fiber depends on water. To avoid or treat constipation, try upping your water intake, and if that doesn’t work, seek out a gastrointestinal specialist.

Your pee is yellow

Many of us are taught this one from a young age, but it’s worth repeating. Healthy, hydrated pee is pale yellow or nearly clear. You don’t want to drink so much water that it’s totally clear all the time, but if you notice that it’s distinctly yellow, orange, amber, or any darker shades of those, you’re definitely dehydrated. 

Tips for Staying Hydrated

1. Eat hydrating fruits and vegetables

I wrote a whole blog post on this! Get a list of the most hydrating vegetables and fruits HERE!

2. Avoid excess alcohol and caffeine

Caffeine and alcohol are diuretics, so you don’t want to consume them in excess. Having your morning cup of coffee or tea is totally fine, but make sure you’re drinking lots of water along with it! 

3. Vary your liquids

If you’re not a water lover, that’s okay! There are a ton of ways you can jazz up your water to make it more appealing, or you can add drinks like unsweetened decaf teas, smoothies, or even bone broth into your diet. 

I hope you enjoyed this article and learned something you can use in your daily life! For more, make sure you join our Pure Joy Wellness Private Facebook Group and follow us on Instagram. AND make sure to sign up for our newsletter… we’re launching a new membership community group this summer! 

Xo, 

Renata