Dehydration: What Your Body's Trying to Tell You

• Written by Ritika Malik

  Reviewed by Munmi Sharma

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It's a hot summer day, and you love the slow walk in the park; suddenly, you experience dryness in the mouth. Initially, you shake it off, thinking, I'll drink water later. However, that dryness deepens over time, your energy drops and your head hurts. At first, you may not recognise these early signs and symptoms of dehydration. It's a condition that sneaks up on you in the most unsuspecting ways.

As of April 18, 2025, Delhi NCR is experiencing a substantial surge in dehydration-related diseases due to the ongoing heatwave. Regional hospitals are reporting increased cases of heat exhaustion, diarrhoea, vomiting, and other heat-related conditions.

Dehydration is more prevalent than you believe and doesn't always appear in apparent forms. If this condition is overlooked for long and doesn't receive treatment, it can cause serious complications. So, what should you be looking for? Let's explore the 10 signs of dehydration, possible treatment options, and proactive actions you can take to remain hydrated and healthy.

What is Dehydration?

Dehydration is a condition that occurs when the body fails to retain more fluids than it takes in and doesn't have sufficient water to perform regular bodily processes. Water is crucial as it helps control body temperature, transport nutrients, sustain brain function, and eliminate waste. The body starts struggling without proper hydration, causing serious side effects that affect almost every system.

And here's the twist!

Severe dehydration sometimes lands you in the emergency room. Well, ER visits aren't very affordable. So, who's the unsung hero here? It's none other than having a good health insurance policy. Insurance won't prevent dehydration, but eases the blow when things go haywire. Because honestly, no one wants to pay out of pocket for IV fluids and electrolyte drips.

Body Dehydration Symptoms

The symptoms of dehydration might vary depending on the person's age, gender, and general health. Being mindful of the symptoms assists in preventing complications. Here are the symptoms:

• Dry Mouth and Thirst
• Dark Yellow Urine
• Fatigue or Dizziness
• Dry Skin
• Headaches
• Cramping Muscles
• Confusion or Irritability

Symptoms of Dehydration in Women, Men, and Newborns

Dehydration doesn't impact everyone in the same way. Here's how it can present symptoms depending on gender and age:

Symptoms of Dehydration in Women

Common symptoms of dehydration in women are:

• Hormonal changes
• Menstruation and pregnancy increase the risk of dehydration
• Fatigue
• Headaches
• Dry skin
• Mood swings

Symptoms of Dehydration in Men

Symptoms of dehydration in men may go unnoticed, mainly during physical exertion. Here are the symptoms:

• Muscle cramps
• Reduced stamina
• Cognitive fog

Symptoms of Dehydration in Newborns

Key symptoms of dehydration in newborn babies include:

• Dry mouth
• Fewer wet diapers
• Sunken eyes or fontanelle

Dehydration Types

Determining the different dehydration types helps identify the right course of action:

• Hypertonic Dehydration: In this type, the body fails to absorb more water than sodium, raising blood concentration. It usually happens with fever, sweating, or restricted water intake. Cells begin to compress as water moves out to negate the concentration.
• Isotonic Dehydration: In this type, water and sodium are lost in equal amounts, keeping blood concentration steady. It often occurs due to diarrhoea, vomiting, or bleeding. Blood volume declines, but electrolyte balance stays intact.
• Hypotonic Dehydration: Sodium loss is more significant than water loss, reducing blood concentration. It can occur from diuretic use or extreme sweating with water replacement only. Cells swell as water moves into them to balance sodium levels.

Causes of Dehydration

Several lifestyle and health-linked factors are responsible for fluid loss or a decline in fluid intake. Here are some of the primary causes of dehydration:

• Insufficient Fluid Intake: Not drinking sufficient water throughout the day, particularly during heat or activity, causes fluid imbalance.
• Extreme Sweating: Severe workouts or hot climates make you lose water faster, leading to dehydration.
• Illness and Fever: Vomiting, diarrhoea, or a high fever lead to fast fluid and electrolyte loss.
• Medications: Diuretics and other medications can cause urination issues, contributing to dehydration.
• Chronic Conditions: Health problems such as diabetes and kidney disease impact the body's ability to retain water.
• Age Factors: Infants and older adults cannot control thirst or convey symptoms.

Diagnosis of Dehydration

Healthcare experts involve a combination of physical signs and medical tests to confirm the diagnosis of dehydration and assess its severity:

• Physical Assessment: A doctor looks for dry skin, low blood pressure, or poor skin elasticity as visible indicators.
• Urine Examination: Dark, concentrated urine indicates dehydration and helps evaluate fluid levels.
• Blood Tests: These tests help measure sodium, potassium, and other electrolytes to identify the body's dehydration level.

Dehydration Treatment at Home

Identifying the symptoms helps treat dehydration at home. Here's what you can do:

• Increase Fluid Intake: Water is always the best fluid for hydration, but other beverages are also helpful.
• Use a Rehydration Solution: An oral rehydration solution (ORS) with electrolytes can quickly rejuvenate fluid balance.
• Include Hydrating Foods: Cucumbers, oranges, and watermelons are high in water content.
• Rest and Recover: Lower physical effort until you ensure complete hydration.

Home Remedies for Dehydration

Effective home remedies for dehydration that you can incorporate are:

• Coconut Water: Naturally rich in electrolytes
• Salt and Sugar Water: Homemade ORS using clean water, sugar, and a pinch of salt
• Herbal Teas: Peppermint or chamomile teas are soothing and hydrating
• Soups and Broths: Light, salty soups are beneficial for rehydration and replenishing sodium

Best Drink for Dehydration in Adults

While water should always be your go-to, the best drink for dehydration in adults depends on the situation:

• Electrolyte sports drinks which is great for post-exercise hydration
• Coconut water is a natural and effective hydrating drink
• Oral rehydration solution is perfect during illness or heat exhaustion
• Milk is surprisingly effective due to protein, sugar, and electrolytes
• Diluted fruit juices give necessary sugars and some electrolytes

Prevention Tips for Dehydration

Prevent dehydration with these simple tips:

• Drink water regularly, at least 8–10 glasses daily. Set alerts or alarms to drink water throughout the day.
• Carry a water bottle and keep it at work, school, or while travelling.
• Eat water-rich foods and include fruits like watermelon, oranges, and cucumbers.
• Avoid sugary or caffeinated drinks as they primarily contribute to fluid loss.
• Hydrate before, during, and after exercise. Don't wait until you are thirsty.
• Dress appropriately for the weather; light, breathable clothing helps decrease sweat loss.
• Watch for dehydration signs like dry mouth, dark urine, or dizziness, which means it's time to drink.
• Drink more fluids if you have a fever, vomiting, or diarrhoea.
• Keep kids and seniors hydrated as they are more vulnerable to dehydration.

Living with Chronic Dehydration

If you often encounter dehydration, consider the following:

• Daily water log
• Contact a healthcare expert
• Use smart bottles and timers
• Understand your triggers, medications, workouts, etc.

Quench Your Thirst, Stay Hydrated!

Dehydration may start subtly with a dry mouth, light fatigue, or darker urine, but its effects can escalate quickly. The side effects of dehydration impact your brain, muscles, skin, and mood. Staying informed about the signs and symptoms of dehydration and knowing how to respond with the right rehydration solution or drink for dehydration will help you feel better and stay healthy.

Next time you feel dryness creeping in, don't ignore it. Hydrate instantly; if things get serious, let a good health insurance policy take some of the heat off your clinical bills. Because hydration surely is your body's best friend, but insurance? That's your financial superhero in disguise.

Disclaimer: It is essential to verify the policy details and coverage with the official policy documents. Also, kindly consult a professional medical expert to verify the details of health concerns.