How dehydration disrupts your body and simple ways to stay hydrated

Dehydration is more than just a dry mouth and feeling thirsty – it can have a major impact on your overall health. We spoke to Dr Nadira Awal, a dedicated NHS General Practitioner and the founder of Pause & Co Healthcare, to gain insight into how dehydration occurs and the far-reaching effects it can have on your body.

What exactly is dehydration?

Dehydration occurs when your body loses more water than it takes in, disrupting the balance necessary for normal bodily functions. Water is vital for a range of processes, including:

• Transporting nutrients to your cells
• Removing waste from the body
• Regulating body temperature
• Cushions your joints

When you’re dehydrated, these essential functions can’t operate efficiently, leading to a range of potential health issues. Dehydration can occur for many reasons – such as not drinking enough fluids, excessive sweating, illness, or certain medications – making it important to stay aware of how hydration affects your overall health.

How dehydration affects your body

Dehydration isn’t just about feeling thirsty – it messes with multiple systems in your body. Here’s a closer look at how it can disrupt your health:

1. Kidneys: the filtering system at risk

Your kidneys are responsible for filtering waste and balancing your fluid levels. But when you’re dehydrated, your kidneys have to work overtime to conserve water. This can lead to a buildup of waste products, which increases the risk of urinary tract infections (UTIs) and kidney stones. Over time, persistent dehydration can even lead to kidney failure, a condition that may require dialysis.

2. Electrolyte imbalance: the key minerals get out of whack

Electrolytes like sodium, potassium, and chloride are vital for your muscles and nerves to function properly. Dehydration can cause an imbalance in these electrolytes, leading to symptoms ranging from muscle cramps and spasms to more severe conditions like seizures or fainting. In extreme cases, electrolyte imbalances can be life-threatening.

3. Heart and circulation: low fluid, low pressure

Dehydration affects blood volume, which plays a crucial role in maintaining blood pressure and ensuring that oxygen is delivered to tissues. When fluid levels decrease, blood pressure drops, leading to dizziness and lightheadedness. In severe cases, dehydration can result in hypovolemic shock, where the heart struggles to pump enough blood to meet the body’s needs. This life-threatening condition requires immediate medical attention.

4. Your brain: dehydration can fog your mind

The brain is highly sensitive to dehydration, even slight fluid loss can affect your concentration, memory, and decision-making. Dehydration makes it harder to focus, which can impact everything from work to daily tasks. In more severe cases, dehydration can cause confusion and disorientation. This highlights the importance of water in maintaining optimal brain function.

Dehydration can have profound and wide-ranging effects on the human body, impacting multiple organ systems and physiological processes. When the body lacks sufficient water, it can lead to a cascade of negative consequences that affect overall health and well-being.

Dr Nadira Awal, GP & founder of Pause & Co Healthcare

5. Digestion: harder stools and stomach issues

Water is essential for proper digestion. When you’re dehydrated, your intestines absorb more water from waste, making stools harder and more difficult to pass. This can lead to constipation and discomfort. Staying hydrated keeps things moving smoothly in your digestive system.

6. Temperature regulation: why you’re more vulnerable to heat

Dehydration makes it harder for your body to regulate its temperature. This leaves you more susceptible to heat-related illnesses, like heat cramps and heat exhaustion. In extreme cases, it can even lead to heatstroke, which requires immediate medical attention.

7. Skin: dry and less flexible

When you’re dehydrated, your skin can lose its elasticity and become dry. This can speed up the aging process and make your skin more vulnerable to irritation and damage. Hydrated skin, on the other hand, stays plump and youthful.

8. Energy and performance: feeling sluggish and tired

Dehydration can leave you feeling tired and sluggish. Since water helps transport nutrients and oxygen to your cells, dehydration slows down this process, which leads to lower energy levels. It can also decrease your ability to exercise and perform daily activities, increasing the risk of injury.

What causes dehydration?

Understanding the causes of dehydration is key to preventing it. Here are the most common reasons people get dehydrated:

• Not drinking enough: Simple, right? But sometimes we forget or don’t drink enough water during the day.
• Sweating too much: Whether it’s from exercise, hot weather, or certain medical conditions, excessive sweating can cause a lot of fluid loss.
• Being sick: Illnesses that cause fever, vomiting, and diarrhea can quickly deplete your body’s fluids.
• Increased urination: Some medications, like diuretics, or conditions like diabetes, can cause you to urinate more frequently, which can lead to dehydration.

How to recognise dehydration and the signs to look for

It’s important to notice the signs of dehydration early so you can take action. Common symptoms include:

• Thirst: The most obvious sign, but by the time you feel thirsty, you might already be mildly dehydrated.
• Headaches: Dehydration can cause headaches because your blood volume decreases, leading to less blood flow to your brain.
• Dry mouth and lips: Less saliva production leads to a dry mouth and chapped lips.
• Dark urine: When you’re dehydrated, your urine becomes more concentrated and darker in colour.
• Dizziness: A drop in blood pressure from dehydration can cause dizziness, especially when standing up quickly.
• Fatigue: Dehydration can make you feel exhausted even when you haven’t been overly active.
• Dry skin: Skin can lose its usual plumpness and elasticity.

Severe dehydration can cause more serious symptoms like confusion, rapid heartbeat, and fainting. If you notice these, it’s time to get medical help.

Urine colour: a quick check for hydration

Your urine colour is one of the easiest ways to check if you’re properly hydrated:

• Pale yellow to clear: This is a good sign – you’re hydrated!
• Darker yellow or amber: You’re mildly dehydrated – time to drink more water.
• Dark or tea-coloured: This is a sign of severe dehydration, and you should drink fluids immediately.

Just remember: some foods or medications can affect urine colour, so always consider other symptoms as well.

How much fluid should you drink?

Fluid requirements vary based on individual factors, but general recommendations suggest:

• Adult males: Approximately 3 litres (13 cups) per day.
• Adult females: About 2.2 litres (9 cups) per day.

But certain situations can increase your water needs:

• Pregnancy and Lactation: Expecting mothers and those breastfeeding need more water to support both themselves and their babies.
• Illness: When you’re sick with a fever, vomiting, or diarrhea, drink more to replace lost fluids.
• Exercise: Drink water before, during, and after exercise to stay hydrated.
• Hot Weather: You’ll need extra water in hot climates or at high altitudes.

The best way to know if you’re hydrated is to listen to your body and check your urine colour.

Simple tips for staying hydrated

Here are a few easy ways to keep your hydration levels in check:

• Drink regularly: Don’t wait until you’re thirsty. Carry a reusable water bottle and sip throughout the day.
• Eat hydrating foods: Include fruits and veggies like watermelon, cucumber, and oranges in your diet.
• Choose hydrating drinks: Water is best, but herbal teas and fruit-infused water are great too.
• Limit dehydrating beverages: Caffeine and alcohol can contribute to dehydration, so enjoy them in moderation.
• Stay hydrated during specific situations: Drink more during exercise, hot weather, or high altitudes.

When to see a doctor

If you notice signs of severe dehydration – like confusion, rapid heartbeat, or fainting – seek medical attention immediately. Dehydration can be serious, and sometimes it’s more than just drinking a glass of water. A healthcare professional can provide the care you need to get back on track.

By understanding how dehydration affects your body, recognizing the signs early, and taking steps to stay hydrated, you can help ensure your body stays in optimal condition. Drink up, listen to your body, and keep yourself feeling your best!