6 Unusual Signs of Dehydration

Dehydration, which occurs when the body has insufficient water and
other fluids to function properly, can lead to blood clots, seizures, and
other potentially fatal complications. Studies have shown that even
mild dehydration can have adverse effects on mood and energy. Thats
why its so important to catch dehydration early on, but the signs
arent always obvious ones like thirst and fatigue.
Here are six surprising indicators that you might be dehydrated.
1. Bad breath. Saliva has antibacterial properties in it, but
dehydration can prevent your body from making enough saliva.
If youre not producing enough saliva in the mouth, you can get
bacteria overgrowth and one of the side reactions of that is bad breath
from chronic dehydration, says John Higgins, MD, associate
professor of cardiovascular medicine at the University of Texas in
Houston, and chief of cardiology at Lyndon B. Johnson General
Hospital.
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2. Dry skin. A lot of people think that people who get dehydrated
are really sweaty; but as you go through various stages of dehydration,
you become very dizzy and you dont have enough blood volume so
you get very dry skin, Dr. Higgins says. He adds that because the skin
is dry and not evaporating as well, you can also experience flushing of
the skin.
Think you cant get dehydrated in cooler seasons or climates? Think
again. Higgins says symptoms may be milder or come on slower, but
its still possible to be dehydrated or suffer from heat illness in cooler
weather.
3. Muscle cramps. The hotter you get, the more likely you are to
get muscle cramps, and thats from a pure heat effect on the muscles.
As the muscles work harder and harder, they can seize up from the
heat itself. Changes in the electrolytes, changes in the sodium and

potassium can lead to muscle cramping as well, according to Higgins.

4. Fever and chills. It might sound counterintuitive, but if your
body is severely dehydrated you may experience symptoms like fever
or even chills. Fever can be especially dangerous, so be sure to seek
immediate medical help if your fever rises over 101F.
5. Food cravings, especially for sweets. When youre
dehydrated, it can be difficult for some nutrients and organs like the
liver which use water to release some glycogens and other components
of your energy stores, so you can actually get cravings for food,
Higgins says. While you can crave anything from chocolate to a salty
snack, cravings for sweets are more common because your body may
be experiencing difficulty with glycogen production, he says.
Craving something sweet? Reach for a snack that has high water
content. Most fruits and vegetables have high water content and will
help you stay hydrated, explains nutrition expert and Everyday Health
columnist, Johannah Sakimura.
In fact, some fruits and vegetables are more than 90% water
including cantaloupe, strawberries, watermelon (of course), cucumber,
celery, lettuce and leafy greens, zucchini, tomatoes, and bell peppers,
Sakimura says. Yogurt also supplies a good amount of water.
6. Headaches. The brain sits inside a fluid sack that keeps it from
bumping against the skull, explains Higgins. If that fluid sack is
depleted or running low because of dehydration, the brain can push up
against parts of the skull, causing headaches.
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Some drinks that can cause dehydration include alcohol, energy
drinks, and even caffeine as it has a slight diuretic effect.

How to Check If Youre Dehydrated

Not sure if that sweet craving or muscle cramp is a sign you need to
hydrate? Here are two other ways to check if your body is dehydrated.
Try this skin test. First, use two fingers to grab a roll of skin on the
back of your hand (between where your watch sits and where
your fingers start), advises Higgins. Pull the skin up about to
one centimeter high and then let the skin go. The skin should
spring back to its normal position in less than a couple of
seconds. Higgins says that if the skin bounces back slowly, you
might be dehydrated.

Check your urine. If youre well-hydrated your urine will be

mostly clear with a tinge of yellow, Higgins explains. Yellow,
chardonnay, and orange are the warning colors to watch
for. When your body is about three percent dehydrated your
urine will be noticeably yellow. When your body is about five
percent dehydrated, your urine will appear chardonnay-colored.
When your body is more than five percent dehydrated which is
considered severely dehydrated your urine will appear orange.

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Tips for Staying Hydrated

Keep your water bottle handy. If it's right next to you, you'll
likely get into the habit of sipping it without even realizing it,
says Sakimura.
Spice up plain water. If you don't love plain water, jazz it up by
adding a splash of fruit juice or chunks of fresh or frozen fruit,
says Sakimura. Or, try naturally flavored, calorie-free seltzers
(my personal favorite) their fizz and fruit flavor makes them
more appealing than plain, flat water.
Try different teas. Sakimura recommends reaching for
unsweetened flavored teas, which are available in lots of different
flavors. Sip fruity iced teas during the day (with lots of ice if it's
hot out) or cozy up with a mug of hot peppermint or chamomile
tea at night they all count towards your daily fluid goal.
Makeover your snacks. Swap dry, carby snacks like chips,
pretzels, and crackers which have a very low water content
with refreshing munchies like fresh or frozen fruit, yogurt,
healthy smoothies, celery with peanut butter, and cut veggies
with hummus, recommends Sakimura.
Pile on the produce. Aim to make half your plate produce at
meals. All those vegetable and fruit servings will supply water as
well as a hearty dose of vitamins, minerals, and fiber, says

Sakimura.
Sip more during meals. Sipping water with meals will help you
eat more slowly, pace your eating, and of course stay hydrated,
Sakimura adds.
Opt for room temperature or cooler water. When it comes to
fluids, steer clear of extreme temperatures. When ice water
comes into the stomach it constricts the arteries surrounding the
stomach, which help the stomach function properly and help
with water absorption, explains Higgins. Ice water will just sit in
your stomach until it warms up. If you hear water swishing
around in your stomach, it means the water is not getting
absorbed, says Higgins. Fluids that are cooler or room
temperature are better options.
When it comes to total water intake, which includes water gained from
foods and other beverages like tea and milk, the Institute of Medicine
recommends that most women get about 2.7 liters of water a day (or
about 12 cups), and most men get about 3.7 liters a day (or about 15
cups).