Craving Sugar? You Might Be Dehydrated
Are you drinking enough water? While it's recommended that you drink at least eight cups of fluids a day, chances are, you're not hitting that goal as often as you should. And since signs of dehydration can creep up on you in subtle ways, it's not always so easy to tell your body isn't getting enough fluids. How, then, can you tell, and what are some simple ways to up your water intake?
1. Bad Breath
When your body is dehydrated, there aren't enough fluids to produce saliva, which leads to dry mouth and—you guessed it—a foul breath. Your saliva is crucial for removing bacteria that builds up in your mouth, so without it, you'll start to emit an unpleasant odor.
2. Dry Mouth & Skin
As we mentioned, a dry mouth may indicate you're not drinking enough fluids, especially when this is coupled with cracked lips and a white tongue—the latter of which is due to a buildup of trapped bacteria, food debris, and dead cells. How your skin looks, feels, and bounces can also be a good indicator. If you pinch the back of your hand and the skin retracts slowly, you're mildly dehydrated; if it "tents," you're severely dehydrated.
3. Rapid Heart Rate
Dehydration can also affect your heart. This should come as no surprise, given that this vital organ is made up of 73% water. When your body stops receiving the fluids it needs to sustain your organs and their functions, there's less blood being circulated (low blood pressure), and your heart will compensate by beating faster. You may sometimes experience palpitations, which feel like a fluttering, irregular heartbeat.
4. Dizziness or Headaches
Just like your heart, your brain is made up of 73% water. When you're dehydrated, your blood volume is lower, and low blood pressure means there's a reduced flow to your brain. This may explain why you may be more likely to experience orthostatic hypotension (lightheadedness when standing or sitting up). You might even have headaches, caused by your brain shrinking (contracting), pulling away from the skull and putting pressure on the nerves around it. Furthermore, studies have revealed that dehydration can also lead to poor cognitive function.
5. Dark-Colored Urine
When your body is deprived of fluids, you may notice that your urine is darker than usual. This is because, in an effort to conserve water, your body may not release it into urine, so the waste products that are normally excreted are higher in concentration without water to dilute them. The color you want to aim for is a very pale yellow, or almost clear.
6. Fatigue
You may also feel more tired than usual if you're not drinking enough fluids. Plus, research has shown that those who are sleep-deprived or sleep for shorter durations are more likely to be dehydrated compared to those who sleep longer. If you often feel fatigued, whether throughout the day or when exercising, increase your water intake—and get some more shut-eye.
7. Sunken or Dry Eyes
When you're dehydrated, you'll also feel it in your eyes. You may find it difficult to produce tears when crying, though this symptom is one that's most often seen in infants and children rather than adults. Without enough fluids, your eyes might become more sensitive to light and could even feel like they're burning.
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8. Loss of Appetite—But Craving Sweets
Dehydration can also steal your appetite. On top of that, weirdly enough, you might still crave sugar. This is because your body can't quickly tap into its energy sources, particularly glycogen, so it triggers your sweet tooth to compensate.
9. Muscle Weakness
You may also experience muscle cramps and weakness when you're not drinking enough water, and this might indicate your electrolytes are out of balance. Intense exercise can also increase your chances of dehydration as you'll lose fluids in the form of sweating.
10. Fainting
In cases of severe dehydration, you may even lose consciousness. This can result from low blood pressure and dizziness. If you or someone else ever feels lightheaded to the point of passing out, along with other concerning signs, dial emergency services immediately.
Ready for tips on how to stay hydrated? Read on.
1. Keep a Water Bottle with You
Whether you're heading to the gym or running errands, bring a reusable water bottle with you. This will ensure it's always in arm's reach whenever you're thirsty, and you'll be less likely to reach for unhealthy options instead.
2. Eat More Veggies & Fruits High in Water Content
If you don't fancy drinking water, you can also eat it. There are plenty of veggies and fruits that are made up of mostly water, such as watermelon, cucumbers, tomatoes, lettuce, cantaloupe, strawberries, and more.
3. Avoid Alcohol & Diuretics
Drinking alcohol may increase your chances of becoming dehydrated, especially if you're not replenishing your fluid loss. This is because it's a diuretic, which encourages your body to flush out toxins as urine. Coffee and tea, which contain caffeine, are also diuretics, though their effect may not be as strong as alcohol.
4. Drink Beverages with Electrolytes
If water isn't cutting it for you or you're someone who regularly does intense exercise, you may want to swap out water (or have it in addition to) electrolyte beverages. Sports drinks help to replenish the fluids and essential minerals that are lost through sweat, helping your body to maintain its balance.
5. Infuse Natural Flavors into Your Water
Don't like the taste of plain water? Add some natural flavoring into it! You can squeeze some lemon juice to give it a vitamin C boost, add refreshing slices of cucumber, or chop up some ginger. You can even mix in herbs, like mint, to level up its profile.
6. Don't Exercise in the Heat
To prevent dehydration, don't exercise when it's hot out. The severe heat can take a toll on your body, and you may experience heavy sweating, causing you to lose a lot of fluids—and exercising in these conditions will only make it worse. If you don't increase your water intake, you're much more likely to experience heat exhaustion and other serious medical conditions, like heat stroke.
7. Set Reminders
If you're constantly forgetting to drink water throughout the day, set reminders. You can do this manually by setting timers with your preferred intervals, or download apps that do this for you. Apps can also help you personalize your goals based on your body's requirements, which may make them a better option for some.
8. Make It a Habit
At the end of the day, you want to make drinking more fluids a habit. While it's best that you drink plain water, it doesn't always have to be that, either. You can rehydrate by drinking soup, milk, juice, smoothies, or protein shakes. You just want to get enough fluids.
9. Make It a Competition
If you have a competitive spirit, maybe you can channel that energy to push yourself to drink more water. Ask a family member or friend to compete with you to see who can consistently meet their water goals, as this can give you a motivation boost.
10. Reach for Water Instead of a Sugary Snack
Remember when we said that sugar cravings (yet with a loss of appetite) could be a sign of dehydration? The next time you feel the urge to reach for a sugary treat, ask yourself if you've been drinking enough water. Sometimes, it could just be that you're thirsty.
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