Water is essential for keeping your body functioning properly. Every day, you lose fluids through breathing, sweating and digestion, so it's important to replace them by drinking enough throughout the day. If you don't replace the fluids you've lost, dehydration can develop.
While mild dehydration is usually easy to treat, recognising the signs early can prevent if from becoming more serious.
What are the signs of dehydration?
Dehydration occurs when your body doesn't have enough fluid to carry out its normal functions. Common signs include:
- Feeling thirsty
- Feeling dizzy or lightheaded
- Feeling tired or lacking energy
- Headaches
- A dry or sticky mouth
- Dark yellow urine or urinating less often than usual
- Sunken eyes
Older adults, young children and people with certain medical conditions are more at risk of dehydration, so it's especially important to recognise these symptoms early.
Why is staying hydrated important?
Drinking enough fluids supports many of your body's essential functions. It helps to:
- Transport oxygen and nutrients around the body
- Regulate body temperature
- Support healthy digestion
- Prevent constipation
- Support joints
- Support healthy skin
- Maintain normal cognitive function, helping you stay focused and alert
Even mild dehydration can affect your concentration, mood and energy levels, making everyday activities more difficult.
Does tea and coffee count?
Yes. Despite caffeine having a mild diuretic effect, moderate amounts of tea and coffee still contribute towards your daily fluid intake. However, water should remain your main source of hydration.
Simple ways to stay hydrated
Aim for around 6-8 glasses of fluid each day, although you may need more during hot weather, exercise or if you're unwell.
Simple habits can make it easier to stay hydrated:
- Carry a reusable water bottle with you
- Set reminders on your phone to drink regulary
- Add slices of lemon, cucumber or berries to your water for extra flavour
- Eat water rich foods such as cucumber, watermelon, strawberries and tomatoes.
- Increase your fluid intake during hot weather and after exercise
When should you seek medical advice?
Most cases of mild dehydration improve by drinking plenty of fluids. However, if you experience severe symptoms such as confusion, drowsiness, fainting or you're unable to keep fluids down, seek medical advice from a healthcare professional as soon as possible.
By recognising the signs of dehydration and maintaining a healthy fluid intake, you can help support your overall health and wellbeing.
