Throughout the day, we naturally use and lose water—we sweat, we pee, we exhale—and can’t actually produce more of it by ourselves. Therefore, we rely on external sources to replenish properly. When you lose more water than you take in, you’re considered dehydrated. But you probably don’t track whether you’re dehydrated by keeping tabs on your water intake and output—you more likely wait until you feel thirsty. But here’s the kicker: “If you’re thirsty, you’re already mildly dehydrated,” Dr. Henry says. While thirst is the most common signal of dehydration—and you should absolutely listen to it—there are several other, less-obvious ways to tell if you’re water-deprived, including some mental and emotional markers that may surprise you.
Mental and Physical Signs of Dehydration
RELATED: 7 Healthy Foods That’ll Help You Stay Hydrated RELATED: 5 Natural Headache Remedies, Backed by Science RELATED: Not Drinking Enough Water Is One of the Worst Things You Can Do When Stressed—Here’s Why The long answer? Research has found that, “there is no single daily water requirement for a given person.” It’s not easy to say exactly how much you need because it truly depends on a range of factors, including body size and composition, physical activity levels, climate, and diet. If you’re spending time in hot weather or performing strenuous exercise, for example, you’ll need to replace fluids lost from sweating by drinking even more (and don’t forget to replace lost electrolytes, too). Some experts suggest drinking roughly half your body weight in ounces (i.e. if you weigh 160 pounds, you should consume about 80 ounces of water). And you’ve probably heard the guideline to drink about eight 8-ounce glasses of water a day. But there’s no scientific evidence to conclude that these recommendations are the standard, be-all and end-all rule for every individual, Vishnumohan says. Instead of agonizing over ounces or glasses, aim to drink water regularly throughout the day and listen carefully to your body’s natural cues. Remember that many foods (fresh fruits and veggies!) and beverages besides water (tea, milk, smoothies!) also contribute to your hydration status. Vishnumohan’s hydration habits, for instance, include enjoying a cup of coffee in the morning and a cup of tea at night, eating five servings of vegetables and two servings of fruit each day, and drinking at least one glass of water with every meal.
