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Early signs of dehydration that can be easily missed

When you feel thirsty on a hot summer day and reach out longingly for a glass or bottle of water, you are already mildly dehydrated. It is very easy to get dehydrated without realizing it. Some people can go without water for a few days because the body is mainly constituted of water.  78% water to be precise.  The brain and the heart have 73% water, the kidneys have 79%, and the lungs have 83%. 

This is how water supports the body:

1. Helps in digestion,
2. It helps throw out waste from the body,
3. Lubricates joints and cushions the bones
4. Manufactures saliva,
5. Balances the hormones in the body
6. Helps deliver oxygen to all parts of the body
7. Regulates the body temperature
8. Acts as a shock absorber for the spinal cord  and brain 

However, when the body doesn’t get sufficient water, either due to inadequate intake or loss of water, it leads to dehydration which affects the working of all the organs.

The loss of water can happen due to either excessive sweating or if a person is down with fever, diarrhea, or vomiting. Dehydration can also occur if a person doesn’t drink enough water or takes certain medications that increase urine output.

When dehydration occurs, the body goes into action mode and sends out certain signals. These signals start when the dehydration is mild and can worsen if the body doesn’t get enough water. In severe dehydration, the person needs to be hospitalized and given intravenous (IV) fluids and if left untreated dehydration can prove fatal.

Early Signs of Dehydration

Let’s look at the early signs the body sends out during mild dehydration that most people tend to overlook and put their health in jeopardy.

1. The first sign a mildly dehydrated body sends out is thirst. A person should respond to thirst as soon as possible and drink fluids like water and other liquids. Although this sounds simple it may not be. Especially in the case of elderly people who forget to drink water or young kids who don’t know how to identify thirst or act fussy. They should be reminded to drink water at fixed intervals. Even people who avoid drinking water to avoid frequent visits to the washroom must keep sipping water at regular intervals instead of gulping down large quantities.

2. Another early sign of dehydration is a headache. There are many instances when people experience unexplained headaches in hot humid places or randomly during the day. When dehydrated, the brain and various other tissues in the body contract, and when the brain shrinks it pulls away from the skull and pressurizes the nerves. This causes a headache. Consuming water and other fluids helps get rid of headaches but if the headache persists then a doctor should be consulted.

3. Dehydration causes sleepiness and a feeling of tiredness and exhaustion. This happens because when dehydration occurs, blood pressure decreases and this leads to poor circulation of blood poor circulation and less flow of blood to the brain. This causes one to feel sleepy, tired, and dull. Hence people who feel low and tired and if their other vitals are normal should consider drinking more water and fluids.

4. If a person faces regular swelling in the feet. They may be dehydrated. Dehydration can constrict blood vessels which squeeze fluid in the spaces between the cells. This retention of fluid usually happens in the lower limbs. The kidneys respond by retaining sodium and water and the fluid starts accumulating in the tissues causing swelling. Therefore contrary to the belief, if a person notices swelling on their feet they should drink more water and fluids.

5. If a person is dehydrated, their body tries to conserve water and this reduces the production of saliva and gastric acid. When the production of these digestive juices is disturbed, it slows down digestion and consequently the feeling of hunger and the enjoyment of eating food.

6. Palpitations indicate anxiety and stress but they may also be an early sign of dehydration. When the body is dehydrated, the amount of blood circulated throughout the body is reduced causing low blood pressure, dizziness, and the feeling of fainting. Consequently,, the heart starts pumping faster to push the blood to all parts and hence a person experiences palpitations.

Quick Tips to Avoid Dehydration

Here are easy ways to keep the body hydrated

• Set reminders to sip water.
• Drink water when with friends instead of alcoholic, fizzy, and caffeinated drinks that can dehydrate the body further.
• Make water interesting by adding lemon, mint, and other herbs to enhance the taste.
• Eat hydrating foods like cucumber, watermelon, strawberries and tomatoes.

Do let us know how you like this blog and share with us if you found the tips helpful.