14 Signs of Dehydration and How to Hydrate
You’ve probably heard the classic “eight glasses a day” rule for water intake–or maybe a recommendation based on your weight, gender, and activity level. The truth? Hydration isn’t one-size-fits-all.
Still, studies estimate that as many as 75% of Americans don’t drink enough water daily. For a country with easy access to clean water, that’s a surprising statistic–and you might be part of that majority without even realizing it.
In this article, we’ll uncover 14 common signs of dehydration, share practical tips for staying hydrated, and reveal how Caliwater can help you stay refreshed and prevent chronic dehydration.
What causes chronic dehydration?
Dehydration happens when your body loses more water than it takes in. This can occur through excessive fluid loss or simply not drinking enough water to meet your body’s needs.
Made up of 55% to 65% water, our bodies depend on water for just about everything–digesting food, regulating body temperature, cushioning organs and joints, delivering oxygen to cells, balancing hormones and electrolytes, and keeping your brain sharp. Because water is so vital to your health, your body has strong physical responses when its fluid balance is off.
Here are some common causes of chronic dehydration:
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Poor hydration habits: Forgetting to drink water or relying on sugary or caffeinated drinks can leave your body in a constant state of catch-up. If you wait until you’re thirsty to drink, you’re already behind.
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Sickness: Illnesses that cause fever, vomiting, or diarrhea can lead to rapid fluid loss, making it tough to stay hydrated.
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Excessive sweating: Whether it’s due to hot weather or intense exercise, sweating depletes your water reserves quickly. If you’re not replacing those fluids and electrolytes fast enough, dehydration can creep in.
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Diuretic consumption: Drinks like coffee, tea, and alcohol can act as diuretics, encouraging your body to shed water faster than it can be replaced.
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Young or old age: Babies and young children lose water more easily due to the higher percentage of water in their bodies, while older adults may have a reduced sense of thirst or health conditions that increase fluid loss.
Understanding what causes chronic dehydration empowers you to take charge of your hydration. By addressing the root of the issue, you can build healthier habits to give your body the fluids it needs to feel and function at its best.
14 signs of dehydration
When your body’s water or electrolyte balance is off, it sends signals that grow more severe if the issue isn’t addressed. Recognizing the early signs of dehydration can help you avoid more serious symptoms. Here are 14 signs you might be dehydrated.
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Thirst: A dry mouth, tongue, and throat are your body’s first cry for water. Your brain’s osmoreceptors detect imbalances and trigger thirst as a response.
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Dark urine: Weird but true: urine color is a top hydration indicator. Pale yellow? You’re good. Dark amber? Time to hydrate.
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Less frequent urination: Proper hydration keeps fluid intake and output balanced. If you’re not using the restroom every few hours, it’s a sign your body may be conserving water.
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Headaches: Water makes up 75% of your brain and enables proper circulation and oxygen flow, causing headaches when fluids are depleted.
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Dry skin and lips: Your skin is hydrated from within. Dehydration draws moisture away from the skin and lips, causing them to become dry, tight, and cracked.Â
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Low blood pressure: Blood is mostly water, so dehydration can decrease your blood supply, making it harder to keep your blood pressure stable.
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Increased heart rate: With less blood circulating, your heart has to work harder, speeding up to keep blood flowing where it’s needed.
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Fatigue: Dehydration disrupts energy production, lowers blood pressure, and makes your body work harder, leaving you feeling drained even with enough sleep.
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Dizziness: Reduced blood flow caused by fluid depletion can make you feel lightheaded or dizzy and could lead to fainting if ignored.
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Muscle cramps: Electrolyte imbalances and reduced blood flow to muscles can trigger painful, involuntary muscle contractions.
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Confusion: Your brain relies on water for clarity and function. Dehydration can result in brain fog or mental confusion.
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Dry or sunken eyes: Low fluid levels cause your eyes to lose moisture, resulting in dryness, burning, and even dark circles.
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Constipation: Water supports digestion by lubricating the digestive tract and softening stools. Dehydration can disrupt this process, leading to constipation.
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Craving sweets: Dehydration can make it more difficult for your body to access stored energy, leaving you feeling the need for a quick energy boost.
While these symptoms are common signs of dehydration, they can also point to other health issues. If you’re hydrated and still experiencing them, it’s a good idea to consult your doctor to rule out other conditions.
How to stay hydrated
Staying hydrated isn’t just about drinking water when you feel thirsty–it’s about developing habits that keep your body replenished throughout the day. Let’s take a look at some practical tips to help you maintain proper hydration:
Don’t wait until you feel thirsty to drink
By the time you’re thirsty, your body is already on its way to dehydration. Be proactive about your water intake by sipping regularly, even if you don’t feel thirsty. Keeping a steady flow of fluids in your system helps you avoid dehydration before it becomes a problem.
Drink throughout the day
Hydration is most effective when it’s spread out over time, so aim to drink consistently all day long. If you have trouble remembering, set reminders on your phone or use a hydration-tracking app. Small, regular sips are better than chugging large amounts at once.
Limit caffeinated and sugary drinks
Caffeinated beverages like coffee and sugary sodas can have a diuretic effect, making your body lose more water. Stick to water or low-sugar, low-calorie drinks. For a delicious alternative to water, try Caliwater–it’s packed with antioxidants and has just 7 grams of sugar and 35 calories per can, making it a light and hydrating choice.
Track your water intake
Keeping track of how much water you’re drinking can help you stay on top of your hydration goals. Use a marked water bottle to measure your progress or an app to log your daily intake. Seeing your progress can keep you motivated to meet your hydration needs.
Take a water bottle with you
A reusable water bottle is one of the simplest ways to ensure you stay hydrated wherever you go. Know how many full bottles you need to drink each day, and keep it on hand as a constant reminder and convenient source of hydration.
Protect your skin from the sun
Sun exposure doesn’t just risk burns—it also dehydrates your skin. Wearing sunscreen and lightweight, protective layers can help shield your skin and prevent moisture loss caused by UV rays. Staying hydrated from the inside and protecting your skin from the outside is a powerful combo.
Eat water-rich foods
Your daily hydration doesn’t have to come solely from drinks. Incorporate water-rich foods like watermelon, oranges, peaches, vegetables, soups, and yogurt into your diet. These foods provide nutrients and help keep your body hydrated throughout the day.
Add some flavor to your hydration
If you find plain water boring, look for a more flavorful way to hydrate. With five delicious flavors, Caliwater offers an enjoyable way to meet your hydration goals. Whether it’s vibrant Pineapple or refreshing Watermelon, Caliwater’s bold flavors are always hydrating and never boring.
Replenish electrolytes
Electrolytes are essential for maintaining fluid balance and hydration, especially after sweating or illness. Instead of sugary sports drinks, try Caliwater–it’s packed with five naturally occurring electrolytes, offering a balanced and refreshing hydration boost.
How long does it take to rehydrate?
The time it takes to rehydrate depends on how dehydrated you are. If you’re only mildly dehydrated, you’ll usually start to feel better within minutes to an hour after drinking water. For moderate dehydration, recovery may take several hours or up to a full day. Severe dehydration, however, often requires medical attention and can take days to fully recover from.
Electrolytes are key to speeding up hydration. They help your body retain water, direct it to areas that need it most, and maintain fluid balance at the cellular level. That’s why drinks like Caliwater Cactus Water, which combine natural electrolytes with hydration, can help you recover more quickly from mild to moderate dehydration. With Caliwater, you’re not just quenching your thirst–you’re giving your body the tools it needs to rehydrate efficiently.
Hydrate naturally with Caliwater Cactus Water
Looking for a boost to your hydration routine? Caliwater Cactus Water is the perfect way to stay refreshed and nourished, naturally. Packed with electrolytes and antioxidants from real prickly pear fruit, Caliwater makes it easy–and delicious–to meet your daily hydration needs.
Whether you’re recovering from a workout, powering through your day, or looking for a flavorful alternative to water, Caliwater has you covered. Plus, we offer Cactus Water Kids Pouches with all the same hydrating goodness in a convenient pouch. Choose your favorite flavor and sip your way to feeling your best!
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