Signs You’re Dehydrated and How To Rehydrate Fast

Reviewed and Updated: August 23rd, 2024

Proper hydration is one of the most important things to take care of for the health of our bodies. However, we’re often dehydrated and don’t even know it. All it takes is going outside for too long on a hot summer day for the symptoms of dehydration to begin to take charge of you. We’ve compiled the groups most at risk for dehydration, common symptoms and the best ways to rehydrate quickly.

Who is at Risk of Dehydration?

Anyone can become dehydrated, but certain groups are particularly at risk. These include:

Toddlers and Infants: their low body weight makes them sensitive to even small amounts of fluid loss.
The elderly: as we get older, our sensation of thirst as well as the amount of fluid in our bodies decreases.
People with certain health conditions such as diabetes or alcoholism: These conditions can cause your body to work overtime expelling substances and taking vital water with them.
Athletes: Prolonged physical activity and the sweating it causes can cause some risk for dehydration.

How To Tell If You’re Dehydrated

You’re Thirsty

It might seem obvious to anyone but extreme thirst is a surefire sign of dehydration. So when you’re feeling thirsty, have a sip of your water. Your body knows what it needs to keep running properly, and without proper hydration, you’re in for a rude awakening!

Lightheadedness

If you’re beginning to get dizzy and have trouble walking stably, you might be dehydrated. Lightheadedness is a common symptom of dehydration, and it makes sense why. Lack of hydration decreases your blood pressure, which can cause some dizziness.

Headaches

Similar to lightheadedness, you may also experience a headache as a result of dehydration. The leading hypothesis is that dehydration causes the contraction of brain tissue, and consequently pressure on nerves that we can experience as a headache. However, no one has proven this to definitively to be the cause.

Fatigue

Water is one of the most important things our bodies need to function; without it, our bodies cannot work as they should. Metabolism, circulation, and other processes rely on water carrying things back and forth. A disruption to this will often manifest as fatigue.

You Have Trouble Focusing

If you find that you can’t concentrate on your tasks, then it could be time for a beverage. Just as it causes fatigue and lightheadedness, it can also cause brain fog and a general inability to concentrate.

Your Heart is Pounding

A common symptom of dehydration is the phenomenon of experiencing your heart pounding right out of your chest. This is because dehydration weakens how your heart functions, causing it to work even harder to get blood pumped throughout your body. This leads to the symptoms of heart palpitations.

Your Lips and Skin Are Dry

When there’s less water in your body, you’ll find that it tries to conserve the water it has for core functions. Dry or less elastic skin and lips can be a sign you’re dehydrated and your body is trying to conserve water.

Dark Urine

Generally, a healthy color for urine is light yellow. If your urine is darkly colored, such as orange or brown, that’s as sure of a sign that you’re beginning to be dehydrated. So keep an eye out, especially during endurance activities.

Relatedly, infrequent urination can also be a sign of dehydration. When our body is short on water, it will hold onto the water it does have.

How To Rehydrate Quickly

If you’ve just discovered that you’re likely dehydrated, then the solution is simple - rehydrate as quickly as possible!

Drink Water

The number one thing that you can do to rehydrate yourself quickly is to have a big sip (or more!) of water. Water is the best way to get and stay hydrated, and if you struggle to continue moving under the symptoms of dehydration, then drinking as much water as possible can be your best move.

Fruits and Vegetables

A great number of fruits and vegetables will be rich in water content. Therefore, eating fruits or vegetables will be a tastier option to get some hydration quickly. In terms of fruits, specific ones to look for include oranges, melons, and berries. In terms of vegetables, you’ll find that lettuce, carrots, cabbage, and spinach all have high water content and are thus very hydrating.

Intravenous Fluid

In extreme cases of dehydration, one might get rushed to the emergency room. In that case, intravenous fluids will be the way to address this severe dehydration. It’s impractical for most people but worth knowing about. Signs of severe dehydration are rapid heartbeat, lightheadedness, extreme thirst with dry mouth, and low blood pressure. Also, IV fluids may be used after severe vomiting and diarrhea or when someone is not able to ingest fluids orally.

Milk

When it comes to hydration, water isn’t the whole story. Electrolytes are also important, especially for those taking part in intense physical activity. Milk is hydrating, rich in electrolytes, and provides some protein so skim or low-fat milk may even be better than a sports drink.

Oral Rehydration Solutions

Oral rehydration solutions are basically water that’s enriched with sugar and salt. They’re typically used to help those who are experiencing dehydration as a result of vomiting, diarrhea or a hangover.

There are products on the market but you can also make your own! Dartmouth Health has a few recipes to get you started here.

Final Thoughts

If you’re experiencing dehydration, you’re likely to have common symptoms such as fatigue, intense thirst, darkly colored urine, lightheadedness, or dry skin. Remedies for this include things like water, milk, or an oral rehydration solution. So be careful next time you’re out in the hot sun, and watch your hydration!

[Related: Exercise and the Brain]

This article is provided for informational purposes only and is not intended to be used as medical advice. If you have immediate concerns about your health, please seek the help of your physician.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent disease.

Who is at Risk of Dehydration?