Anushka Sharma's dietician suggests 3 tests you must take to check for dehydration

Here's how to find out if you're dehydrated. (Image: Freepik)

In the hustle and bustle of daily life, it's easy to overlook something as essential as staying hydrated. We often prioritise our work, social schedules, and exercise routines, but neglecting hydration can have serious consequences for our health.

Recently, Anushka Sharma's dietician and Olympic Sports Nutritionist Ryan Fernando posted a reel on Instagram detailing the effects of dehydration and how you can spot it before it gets too late. "Feeling tired? Is your skin dull? Is your mood off? It’s probably because you’re dehydrated. To check quickly, try these 3 simple tests," Fernando suggests in the post.

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What are the 3 essential tests?

1. Skin Pinch Test

The skin pinch test involves pinching the skin on the back of your hand or forearm. "If the skin takes longer than normal to return to its original position, it may mean that the person is dehydrated," says Avni Kaul, Nutritionist and Founder of Nutri Activania.

2. Tongue Check Test

Another common test is the tongue check test. "If you observe a dry or sticky tongue and low salivary secretion, it indicates insufficient hydration," Kaul explains.

3. Sweat and Urine Colour Test

A sweat and urine color test can also assist in estimating hydration levels. "A decrease in sweating in the presence of heat or exertion can point toward dehydration, while dark yellow or amber-colored urine indicates a lack of fluids in the body," Kaul cautions, adding, "Hydrated individuals typically have light or clear urine."

What is dehydration?

"Dehydration occurs when the body loses more fluids than it takes in, causing an imbalance in the body's water and electrolyte levels. This can happen for various reasons, such as not drinking enough water, excessive sweating, or having a fever," says Dr RS Mishra, Principal Director, Internal Medicine at Fortis Hospital, Vasant Kunj, in an interview with moneycontrol.com.

Also Read | Health risks of dehydration: Stay hydrated and healthy with these functional tips for hot days

How to prevent dehydration

According to Dr Mishra, preventing dehydration is relatively simple. In addition to drinking 8 to 10 glasses of water per day, here is his advice:

• Monitor urine output: If your urine is dark yellow or you're not urinating frequently enough, it may be a sign that you're not drinking enough water.
• Avoid excessive caffeine and alcohol: Both caffeine and alcohol act as diuretics, increasing urine production and leading to dehydration.
• Eat hydrating and electrolyte-rich foods: Include foods with high water content, such as fruits, vegetables, and broth-based soups, in your diet.
• Avoid strenuous activity in hot weather: If you must engage in physical activity in hot weather, be sure to take regular breaks and drink plenty of water.

Symptoms of dehydration

Keep an eye out for the symptoms of dehydration, which can vary from person to person. "Mild to moderate symptoms include dry mouth, an increase in thirst, fatigue, dizziness, headaches, and dark urine. In more acute cases, severe dehydration can cause extreme thirst, confusion, irritability, sunken eyes, rapid heartbeat, and minimal urination," Kaul warns.

"Delaying treatment can result in dire consequences, including heat stroke, kidney failure, or even shock," she concludes.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.