Here are 8 signs you might be dehydrated: 1. **Constant thirst** – If you're always feeling thirsty, your body is likely telling you to drink more water. 2.

You might believe you’re drinking enough water, but if you rely on coffee throughout the day, you could be more dehydrated than you realize. The facts are clear: our bodies are roughly 70% water, and we lose up to 2.5 liters daily through normal activities—even breathing contributes, as we exhale about half a liter of water each day.

But how can you tell if you’re truly dehydrated? We spoke with Dr. Lela Ahlemann, a specialist in dermatology, proctology, and nutritional medicine, and Dr. Heather Viola, a primary care physician and assistant professor at Mount Sinai, to identify the most common signs of dehydration.

### What Causes Dehydration?
Dehydration happens when your body loses more fluids than it takes in, disrupting the balance of water and electrolytes, explains Dr. Viola. The most obvious cause is simply not drinking enough water, but other factors include:
– Illnesses like fever, sepsis, or kidney disease
– Strenuous exercise
– Drinking dehydrating beverages (more on that below)
– Excessive urination due to stress or high salt intake
– Certain medications, such as diuretics, laxatives, or antihistamines

### Drinks That Dehydrate You
Not all liquids help with hydration—some do the opposite. Alcohol, for example, suppresses ADH, a hormone that helps retain water, leading to increased urination and dehydration. If you drink alcohol, alternating with water can help balance its effects.

Coffee, in moderation (about three cups a day), usually doesn’t cause significant dehydration, but exceeding that can tip the scales. Surprisingly, soda isn’t inherently dehydrating, but its caffeine and sugar content can contribute to fluid loss over time.

### How Much Water Should You Drink?
To maintain proper fluid balance, the Mayo Clinic recommends:
– Women: About 11.5 cups (2.7 liters) per day
– Men: About 15.5 cups (3.7 liters) per day

While 20% of this can come from food (like fruits and soups), most people don’t reach these amounts through diet alone.

### Signs of Dehydration

1. Dry Mouth and Thirst
A dry mouth and feeling thirsty are early warning signs. Without enough saliva, your mouth’s natural defenses weaken, making you more prone to infections and bad breath. If drinking water isn’t possible, even rinsing your mouth can help.

(Note: The rest of the original text was not provided, so the rewrite stops here.)Signs You’re Not Drinking Enough Water

Bad Breath
Dr. Viola explains that saliva helps wash away bacteria in the mouth. When you’re dehydrated, saliva production decreases, leading to bad breath.

Increased Hunger
Dehydration can trick your body into thinking you’re hungry. Dr. Viola notes that when glycogen production is impaired due to lack of water, you may crave quick energy sources like sugary snacks.

Dark or Less Urine
Dr. Ahlemann says that when you don’t drink enough, your urine becomes concentrated and darker. Pale yellow is ideal—dark urine is a clear sign you need more water. Checking your urine color is an easy way to monitor hydration.

Headaches and Dizziness
Reduced blood volume from dehydration can lead to headaches and dizziness, as the brain gets less blood and nutrients. Dr. Ahlemann advises seeing a doctor if dizziness is frequent.

Fatigue and Trouble Concentrating
Feeling tired or unfocused? Dehydration may be the culprit. Dr. Ahlemann explains that poor blood flow to the brain due to low fluid intake can cause these symptoms.

Dry Skin and Lips
Dehydration often shows up as dry skin and lips. A simple test: pinch the skin on the back of your hand—if it doesn’t bounce back quickly, you may need more water. Dryness can also cause itching, and your skin may look paler due to poor oxygen supply. Dr. Viola adds that dehydration can even affect your scalp, making it dry and itchy.

Dark Circles Under Eyes
Dr. Ahlemann notes that dehydration thickens the blood, making blood vessels more visible. Sunken eyes, dark circles, or more pronounced wrinkles can signal insufficient water intake.

Constipation
Not drinking enough water leads to harder stools because the intestines absorb too much water from them. This reduces stool volume, making elimination difficult. Dr. Ahlemann adds that dehydration can also cause bloating.

How to Rehydrate
The best way to hydrate is by drinking water. Other options include:
– Electrolyte drinks (like Pedialyte or Gatorade)
– Coconut water (rich in potassium)
– Milk (contains water, electrolytes, and nutrients)
– Diluted juice (watch sugar content)
– Herbal teas or flavored water
– Sparkling water (a low-calorie choice)

Hydrating foods like watermelon, cucumber, lettuce, and celery also help.

Tips for Staying Hydrated
– Set reminders to drink water throughout the day.
– Carry a refillable water bottle.
– If nauseous, try ice chips.
– In severe cases, seek medical help for IV fluids.