7 signs that you might be dehydrated without realising it

We all have different hydration needs depending on a number of factors.  Some of these factors include our size, activity levels, our diets, the environment and our overall health.

The Institute of Medicine determined that an adequate intake for men is roughly about 13 cups (3 l) and for women is about 9 cups (2.2 l) of total beverages a day.  

Our bodies are around 60% water, making it the most vital component of our body with every one of our cells reliant on it for functioning.  Drinking enough water is often neglected as we go about our busy days, often with limited access to a handy bottle of water.  Drinking enough water is vital for a host of biochemical reactions in our bodies. It’s unsurprising that when we aren’t adequately hydrated, our body tells us in a number of different ways.

Some of these dehydration messages from our body are subtle, so it’s good to be aware of the early signs so that you can take action.  Our overall health, wellbeing and productivity is reliant on the magical powers of H2O.


7 signs that you might be dehydrated without realising it:

1- A dry or sticky mouth

2- Dry, scratchy eyes and slightly blurred vision

3- Fatigue and tiredness, earlier in the day than normal

4- Blurred and slowed cognitive function and thought processes

5- Headache

6- Slight muscle cramping and discomfort

7- Dark yellow urine colour


You don’t necessarily need to rely only on drinks to meet your fluid needs. What you eat also counts towards a significant portion of your fluid needs. Studies show that on average, food provides about 20% of total water intake. Many fruits and vegetables (including watermelon and spinach) are made up of 90% or more water by overall mass.

And don’t forget about other delicious drinks such as coconut water, kombucha and herbal teas. These not only have hydration powers, they also provide a whole host of other benefits including: natural sources of electrolytes (for supercharged hydration), digestive aids, energising, calming and cleansing properties.

Try to drink purified and alkalised water where possible so you can ensure you’re getting as many nutrients as possible.

Whatever your source of hydration is, remember to reach for it and have a good glug consistently throughout the day.  Your cells will thank you!

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