7 signs you may be chronically dehydrated without realising

With Australian Summer in full swing – there’s no escaping the extreme heat! Unless of course you’re cooling down in our waiting room before your appointment – but that’s beside the point! These sporadic 30 degree days means it’s more important than ever to start paying attention to how hydrated you really are.

Whether you’re working outside in the elements or in an air-conditioned office – hydration is key for so many reasons (more on that later). If you’re not drinking enough water or the right type of fluids, it’s quite easy for your body to become dehydrated.

Let’s unpack why this even matters & what it is about water that’s so important for our wellbeing.

Is water really that important?

Our body is made up of approximately 60% water! This varies on factors like age, sex and body composition, but you get the gist… Water is a vital nutrient and building block for every single cell in our body.

Without it, our cells can not survive. As well as this, proper hydration helps our body to flush out toxins via pathways utilising the kidneys, liver, lymphatic system and skin.

Signs of dehydration:

Obvious signs such as dark coloured urine, extreme thirst and dizziness lend to acute dehydration (and warrant a trip to your GP). But were you aware that the body can actually get to a state of chronic dehydration? This occurs when you constantly drink less water than your body needs to function at an optimal level. Also when your body doesn’t hold on to/ utilise the water you drink.

These symptoms are a little trickier to spot and consist of:
1. Fatigue – Persistent tiredness may be a sign that your cells are lacking water, which is essential for energy production
2. Muscle weakness or cramping – Proper hydration is crucial for muscle function. Dehydration can lead to weakness or painful cramps due to the lack of fluid needed for muscle contraction
3. Headaches – With your brain consisting of about 70% water, staying hydrated is key for proper brain function. Dehydration can cause the brain to shrink slightly, triggering headaches that worsen as water levels drop.
4. Increased hunger – Sometimes, your body confuses thirst with hunger. If you’re still craving food after eating enough, particularly water-rich options like fruits, it’s a sign your body may need more fluids.
5. Constipation – Water is vital for moving waste through your digestive system. Without enough, your stool can become dry and difficult to pass, leading to constipation.
6. Dry or flaky Skin – To maintain youthful, plump skin, hydration is essential. Dehydrated skin can become dry, flaky, or sag, signalling moderate to severe dehydration.

How to treat chronic dehydration:

1. You guessed it – drink more water!

Adults actually need about 30 mL of water/Kg of body weight. Try to get your water in consistently throughout the day, rather than at the end of the day when you might realise you haven’t had enough water. Aim for 1 litre of water early in the day, and then drink as you get thirsty throughout the day. If you’re exercising or working in hot conditions, you may need to hydrate more frequently – consider getting a stainless steel water bottle and keeping it by your side.

2. Download a hydration app:

If you’re one to always forget to drink water – check out ‘Daily Water’ or ‘Hydro Coach’ apps. A little extra support can go a long way!

3. Drink the right type of water:

Filtered water is the way to go! If you don’t like the taste of water, consider adding a slice of lemon, lime, some berries or a sprig of mint or rosemary. Herbal teas are also a great option to top up your hydration status. We love lemon & ginger, or peppermint.

4. If you’re chronically dehydrated, electrolytes can help!

Drinking water might not be enough, so make sure you choose electrolytes that don’t contain artificial sweeteners. Options like coconut water or a pinch of finely ground Celtic salt is a good place to start!

Click here to download our free guide with tips and steps you can take to feel well again, naturally. This guide covers everything you need for healthy living – diet, sleep, stress and supplements.

Chronic dehydration is a serious condition with lasting health implications. If you’d like some extra support around creating an individualised plan just for you – have a chat with one of our expert Naturopaths.

You can book online here or give us a call on 02 4961 4075 and make an appointment to speak to someone today.