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In summer, due to the heat and increased sweating, the risk of dehydration is especially high. Even its mild form is dangerous, since the lack of 1-2% of the liquid seriously affects our well-being. We are not always aware of the feeling of thirst, but there are indirect signs that point to it. Here are some of them.
1. Bad breath and/or dry mouth
Of course, bad breath can be caused by other reasons as well. However, it is one of the possible signs of incipient dehydration.
“Due to the lack of fluid in the body, the glands produce less saliva, which usually flushes out food debris from the oral cavity. As a result, bacteria begin to multiply in the mouth, causing an unpleasant odor, ”explains Melissa Leber, an emergency physician.
Dry mouth can also be a sign of dehydration, although not always – it can be caused, for example, by the side effects of medications or even nerve damage. In any case, regular dry mouth, accompanied by constant thirst, is a reason to see a doctor.
2. Muscle spasms
One of the causes of muscle cramps is dehydration and the associated deficiency of electrolytes such as sodium and potassium. They are necessary to maintain the acid-base balance in the body and the proper functioning of the nervous system.
It should be remembered that cramps due to dehydration are experienced by everyone, not just athletes. If your muscles start to ache or your limbs cramp while walking on a hot day, it may be time to open the stocked bottle of water.
3. Darkening of the urine
Doctors can diagnose dehydration from a urine test, but this can be done at home as well. The more liquid we drink, the lighter our urine. This means that dark yellow urine indicates dehydration. True, this can also be due to the intake of certain medications or the peculiarities of our diet.
4. Headaches
Dehydration often causes headaches of varying intensity – up to migraine attacks. The reasons for this are not exactly known, but doctors suggest that due to a lack of fluid, the brain tissue temporarily decreases in volume, and this provokes pain.
5. Flu or cold symptoms
When we feel a general malaise – headache, weakness, dizziness, nausea – we think that we have caught some kind of infection. But sometimes the reason lies elsewhere. “Any flu-like symptoms can be related to dehydration – in severe cases, it can cause chills and fever,” explains Melissa Leber.
6.Hunger
The sensations of thirst and hunger are partly controlled by signals from the hypothalamus, the region of the brain that controls the endocrine and autonomic nervous systems. If you feel hungry again shortly after eating, it may not be the problem, but the lack of fluid.
7. Fatigue
To maintain an optimal level of energy, we need to drink plenty of fluids – without it, the body will not be able to deliver the required amount of nutrients to the cells and maintain the normal functioning of all organs. Therefore, dehydration can make you feel weak and lethargic. In addition, it negatively affects the quality of sleep.
How to maintain the optimal amount of fluid in the body?
How much liquid do we need? Nobody knows for sure. But doctors and experts do not support the popular belief that you need to drink 1,5-2 liters of water a day.
“In most cases, you should drink the amount of liquid that helps you quench your thirst. But thirst isn’t always a reliable indicator of dehydration, especially in the elderly—many doctors believe that thirst appears after the initial stages of dehydration. Therefore, it is best to just take a few sips of water from time to time,” recommends Melissa Leber.