Hydration is crucial. Even a mild fluid loss can impact your mind and body in several ways. In fact, many a time, the headache that you blame in fatigue, stress, or digestion could be due to dehydration. Studies reveal that even mild dehydration can make you sluggish, irritable, and forgetful.
Insufficient intake of water can hamper the functioning of your body. Dr Shailesh Sahay, Senior Director, Internal Medicine, Max Hospital, Gurugram, tells Moneycontrol, “We underestimate how deeply hydration influences our health. Dehydration lowers blood volume, meaning less oxygen reaches your brain and muscles.”
This, he says, results in fatigue, light-headedness, and that heavy-limbed lethargy you often dismiss. “Your body’s performance dips even before you realise you’re thirsty. By the time thirst kicks in, dehydration has already begun affecting your concentration and energy,” explains Dr Sahay.
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It’s water before pills. “If you often reach for painkillers, pause for a sip instead. When the body loses fluids, the brain tissue contracts slightly, tugging at pain-sensitive membranes,” the expert suggests. A simple glass or two of water may relieve that tight band of pain around your head. “Many people are surprised that something as basic as water can ease headaches,” he tells. “It’s the first remedy I recommend before medication,” Dr Sahay adds.
Additionally, a quick look at your urine can reveal a lot about your hydration habits. Ideally, it should be pale yellow, the darker it is, the drier you are. “Dark or strong-smelling urine is the body’s polite reminder that you’re overdue for a refill,” he says.
Symptoms of dehydration
Dr Sahay shares 7 signs that suggest your body is running low on water
- You feel tired or dizzy. Low fluids mean less oxygen to your brain and muscles.
- Headaches are common. Shrinking brain tissue pulls on nerves, triggering pain.
- Your urine is dark yellow. It is a telltale sign your body’s running dry.
- Dry skin and lips. Dehydration steals moisture, leaving your skin dull and tight.
- Constipation or bloating. Water keeps digestion flowing; without it, everything slows.
- Muscle cramps. Sweating or exertion without fluids makes muscles seize.
- Brain fog or poor focus. Your brain, 75% water, simply can’t think clearly when parched.
How to prevent dehydration
Don’t wait until you’re thirsty. Thirst, experts say, is already your body’s distress signal. “Aim for eight to ten glasses daily, and more if you’re outdoors, exercising, or in warm weather," Dr Sahay suggests.
Whether you prefer it plain, infused, or sparkling, regular sips through the day can keep fatigue, headaches, and fogginess at bay, proof that good health sometimes starts with something as simple as water.
FAQs on Symptoms of dehydration
1. What are common symptoms of dehydration?
Dehydration can cause fatigue, dizziness, headaches, dark yellow urine, dry skin and lips, constipation, muscle cramps, and brain fog.
2. How does dehydration affect the brain?
Dehydration lowers blood volume, reducing oxygen flow to the brain, which can lead to sluggishness, irritability, forgetfulness, and headaches.
3. How can dehydration cause headaches?
When the body loses fluids, brain tissue contracts slightly, pulling on pain-sensitive membranes and triggering headaches.
4. What does dark yellow urine indicate?
Dark yellow urine is a sign that your body is dehydrated and needs more fluids.
5. How can you prevent dehydration?
To prevent dehydration, aim to drink eight to ten glasses of water daily, and more if you're outdoors, exercising, or in warm weather. Regular sips throughout the day can help maintain good health.
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.
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