If you’ve ever felt dizzy after a workout or noticed dry lips on a hot day, you’ve experienced mild dehydration. It happens when your body loses more water than it takes in. Even a small fluid shortfall can affect how well you think, move, and feel.
Most people recognize thirst, but dehydration often shows up as headaches, dark urine, or feeling unusually tired. Your skin may lose its bounce, and you might notice a rapid heartbeat. In severe cases, confusion or fainting can occur – that’s your body screaming for water.
Running, sweating in the sun, or drinking alcohol are obvious culprits. Less obvious ones include high‑altitude travel, fever, and certain medicines like diuretics. Even talking a lot during a presentation can dry you out.
The simplest rule is to sip water throughout the day rather than chugging it all at once. Aim for about eight 8‑oz glasses, but adjust if you’re active or live in a hot climate. Adding a pinch of salt or a splash of fruit juice can help your body hold onto the fluid better.
If you’re exercising for more than an hour, consider a sports drink with electrolytes to replace sodium and potassium lost in sweat. For kids, flavored water or frozen fruit pops work well without added sugar.
First, stop any activity that makes you sweat. Drink 250‑500 ml of plain water or an oral rehydration solution within 15 minutes. Follow with small sips every few minutes for the next hour.
If you can’t keep water down because of nausea, try sucking on ice chips or a spoonful of clear broth. Avoid caffeine and alcohol until you’re fully re‑hydrated—they pull water out of your cells.
Severe dehydration shows up as very dark urine, rapid breathing, or a drop in blood pressure that makes you feel light‑headed. If these happen, call a doctor or head to urgent care. Kids and older adults are especially vulnerable; don’t wait to get them checked.
Staying hydrated is about small, regular habits: carry a water bottle, set reminders on your phone, and listen to early signs like dry mouth or tiredness. A few simple steps keep your body running smoothly and prevent the uncomfortable crash that comes with dehydration.
