• Transformed by Spence

Signs of Dehydration.

Exercise is an excellent way to encourage the body to drink more water.

More than 50% of our body is water. Are you drinking enough water? On average, you should drink between 1.5 and 2 litres a day. Experts recommend that you drink regularly throughout the day to avoid feeling thirsty. If you feel thirsty, this means that your body is already a little dehydrated. I personally recommend a minimum of 3 to 4 litres a day.

Are you drinking the daily recommended amount or do any of the following dehydration signs seem familiar?

1. Thirst – the classic sign

Thirst is your body’s way of sending an alarm signal. Apparently, it hasn’t be “watered” in time and is now in urgent need of hydration. A dry mouth will naturally tell you adequate hydration is required.

2. Headaches

When we get a headache, we often take a painkiller right away. Frequently, however, it is simply dehydration because the blood is no longer thinned enough and thus less oxygen is transported to the brain. A big glass of water or a hot cup of herbal tea is more natural and better than pills. Paracetamol can elevate the heart rate, thus taking such in a dehydrated state will only cause palpitations as you’re trying to shunt thick blood around the body faster; blood that will take a prolonged time to reach the desired area for pain relief.

3. Trouble concentrating

Our brain is three-fourths water. Without the necessary fluids, we have difficulties concentrating. Cognitive function will decrease the less water we drink. So think smart and stay thinking.

4. Dark urine

Dehydration is also noticeable in the urine. Not drinking enough changes the colour of your urine. The problem is not that it is diluted, but rather concentrated. This is why the colour changes from straw yellow to deep amber. Try and drink enough water to ensure your urine is pale almost clear.

5. Dry skin

If your body receives too little water, this can also be seen in your skin. The available fluids are used to supply the vital organs first, the skin must wait its turn and this is why it can turn dry and flaky. Moisturising will not be enough, we need to hydrate the skin from the inside, out!

6. Constipation

If you have trouble going to the toilet, this can also be one of the signs you need more water. The volume of your stool decreases and the stool turns hard. Especially when eating fibre-rich foods (like whole-grain products or broccoli), you should drink plenty of liquids. As the fibre absorbs the liquid, it swells up, making the stool looser and softer. It also promotes bowel function. Ever had a big bowl of porridge and felt the need to go for a poo afterwards? YUP! Me too… brb

7. Dizziness

The main cause of dizziness is low blood pressure. This can result, among other things, from a lack of hydration. The blood can no longer be thinned properly and is pumped more slowly through the body.

8. Fatigue

Dehydration leads the body to shut down the metabolism and this makes us sleepy. Research has proven that a pint of water on wakening each day can improve; metabolic rate, energy levels throughout the day, cognitive function, wellbeing and enhance mood.

9. Muscle cramps

Muscle cramps are caused by electrolyte imbalances. Of particular importance here are magnesium and sodium chloride. If we sweat more and do not drink enough fluids (incl. electrolytes), we tend to get cramps. Replace all the necessary electrolytes with adequate hydration to keep your workouts fuelled and your body recovery process at optimal.


Do you know some of these signs you need to drink more water all too well?

Then you know what you need to do.

Drink, drink, drink (water)!

By the way, this is also my beauty secret to maintaining flawless skin. *rolls eyes*

Thanks for reading and enjoy your weekend.

– Coach SL.

0 views0 comments