Summer is almost here and that means more time outside in the heat, working out, hitting the beach and having fun. While you are out having all that fun, don’t forget to stay hydrated.

Water makes up about 60% of your body weight. Every single system in the body depends on having adequate amounts of fluids in order to function properly. Water flushes toxins from your organs, carries nutrients to your cells, and helps keep a moist environment for ear, nose, throat, and eye tissues. Even mild dehydration can disrupt these systems draining you of your energy and causing some serious side effects. Here are 10 signs that you may be dehydrated.

You’re Thirsty

This seems like a given but you’d be surprised how many people mistake thirst for hunger. The adult thirst mechanism can be weak so the sensation of thirst can easily mislead the body into thinking that it needs food, not water. Chances are if you feel thirsty, you’re already dehydrated.

You Feel Tired, Confused, or Angry

Studies by the National Institutes of Health have found that even mild levels of dehydration can impact your mood and cognitive functions. Concentration, alertness, and even short-term memory functions can all be impaired because your body doesn’t have the fluid it needs to function properly.

You Have a Headache

Dehydration means your body is robbed of the fluids it needs to send to other parts of your body. This can result in dizziness and headaches. Some studies have even suggested that dehydration can trigger migraines.

You Have Muscle Cramps

If you are working out and have muscle cramps or if you wake up in the night with cramps, you may be dehydrated. Muscle cramping is a sign of dehydration. You may also experience reduced endurance, increased fatigue, and even dwindling motivation.

You Have Dry Eyes or Blurred Vision

Your eyes need proper hydration just like all your other organs. When your overall body fluid levels drop your eyes can become dry and irritated. Some people can even experience blurred vision, all because they are not properly hydrated.

Dark Urine?

Dark urine is a red flag. Your urine should be a light yellow or straw-colored. Another sign that you are dehydrated is not urinating enough.

You’ve Got Dry Skin

The skin contains about 30% water, which contributes to skins’ plumpness, elasticity, and resiliency. If you pinch your skin and it looks thin or doesn’t snap back quickly you are probably dehydrated.

Are You Sweating?

One of the more serious signs of dehydration is when your body stops sweating. When you don’t have enough fluid left in your body to produce sweat it means that your body is selectively shutting down some processes. Halting the body’s natural cooling system traps heat in your body and can raise your core temperature.

Start Drinking

The Institute of Medicine recommends women take in 2.7 liters of water a day. For men that recommended amount jumps to 3.7 liters of water a day. If you are spending excessive time in outside or doing heavy physical activity that number can rise significantly. Always carry a reusable water bottle filled with fresh water , avoid caffeinated and sugary drinks throughout the day. Fruits and vegetables can provide natural hydration so include them in your diet.

Call the professionals at Port Orange Chiropractic for all of your chiropractic needs.

Mayo Clinic
National Institutes of Health- NCBI Water, Hydration and Health Medical