With winter here. Dehydration is still a serious issue. The loss of too much fluid from your body, does not occur just during the hot days of summer and I think a lot of people don’t find themselves as thirsty when it’s cold outside.
Top Signs your body is Dehydrated:
Dry & Chapped Lips
Dry or Cracked Skin
Achy Joints and Muscle Cramps
Fatigue and Weakness
Some other causes of dehydration:
Bad breath, fever and chills, food cravings, especially for sweets.
Some drinks that can cause dehydration:
Alcohol, energy drinks, and even caffeine as it has a slight diuretic effect.
How to Check If You’re Dehydrated:
Check your urine. If you’re well-hydrated your urine will be mostly clear with a tinge of yellow, Higgins explains. Yellow, chardonnay, and orange are the “warning” colors to watch for. When your body is about three percent dehydrated your urine will be noticeably yellow. When your body is about five percent dehydrated, your urine will appear chardonnay-colored. When your body is more than five percent dehydrated – which is considered severely dehydrated – your urine will appear orange.
Tips for Staying Hydrated:
- Keep your water bottle handy. “If it’s right next to you, you’ll likely get into the habit of sipping it without even realizing it,” says Sakimura.
- Spice up plain water. “If you don’t love plain water, jazz it up by adding a splash of fruit juice or chunks of fresh or frozen fruit,” says Sakimura. “Or, try naturally flavored, calorie-free seltzers (my personal favorite) — their fizz and fruit flavor makes them more appealing than plain, flat water.”
- Try different teas. Sakimura recommends reaching for unsweetened flavored teas, which are available in lots of different flavors. “Sip fruity iced teas during the day (with lots of ice if it’s hot out) or cozy up with a mug of hot peppermint or chamomile tea at night — they all count towards your daily fluid goal.”
- Makeover your snacks. “Swap dry, carby snacks like chips, pretzels, and crackers — which have a very low water content — with refreshing munchies like fresh or frozen fruit, yogurt, healthy smoothies, celery with peanut butter, and cut veggies with hummus,” recommends Sakimura.
- Pile on the produce. “Aim to make half your plate produce at meals. All those vegetable and fruit servings will supply water as well as a hearty dose of vitamins, minerals, and fiber,” says Sakimura.
- Sip more during meals. “Sipping water with meals will help you eat more slowly, pace your eating, and of course stay hydrated,” Sakimura adds.
- Opt for room temperature or cooler water. When it comes to fluids, steer clear of extreme temperatures. When ice water comes into the stomach it constricts the arteries surrounding the stomach, which help the stomach function properly and help with water absorption, explains Higgins. “Ice water will just sit in your stomach until it warms up. If you hear water swishing around in your stomach, it means the water is not getting absorbed,” says Higgins. Fluids that are cooler or room temperature are better options.
When it comes to total water intake, which includes water gained from foods and other beverages like tea and milk, the Institute of Medicine recommends that most women get about 2.7 liters of water a day (or about 12 cups), and most men get about 3.7 liters a day (or about 15 cups).