How can you tell if you’re dehydrated and need some water? Is it when you feel thirsty or notice a dry mouth? While thirst is a helpful sign, there are other, less obvious ways your body may be signaling dehydration—and some of them might surprise you.
Dehydration can show up in unexpected ways, impacting your physical, emotional, and mental well-being—and affecting everything from your work to your family life. Once you recognize these signs, you’ll be glad to know that a few glasses of water might be all it takes to help you feel and function better.
### 1. You’re Feeling Tired and Sluggish
We all know how important quality sleep is for staying energized, but many people overlook how hydration affects energy levels. Feeling fatigued can be an early sign of dehydration. Research has shown that even mild dehydration can leave you feeling drained. For instance, one study found that men felt more tired when they didn’t drink enough water. A similar study found that women in a slightly dehydrated state felt more fatigue and less pep compared to when they were properly hydrated.
So, next time you’re dragging your feet even after a good night’s sleep, it might be time to grab a glass of water instead of asking “Why am I so tired?”
### 2. You Can’t Stay Focused
In a world full of distractions, staying focused can already be a challenge. But did you know that dehydration might make it even harder to concentrate? Research has shown that people who are mildly dehydrated often struggle with tasks that require mental focus. One study found that women found it harder to stay alert and concentrate on tests when they weren’t properly hydrated. Another study showed that even a short period without drinking water reduced people’s alertness and ability to focus.
If you’re trying to buckle down and get work done, sipping water before you begin can help you stay mentally sharp.
### 3. You’re in a Funk
Ever feel a little down for no clear reason? Believe it or not, not drinking enough water might be to blame. Studies have found that changes in water intake can affect your mood. For example, when people who usually drank enough water (around 2 liters daily) cut their intake in half for a few days, they started feeling less content, less calm, and overall less positive.
While mood can be influenced by all kinds of factors, staying hydrated is a simple, controllable way to help you feel a little brighter.
### 4. You’re Feeling Anxious or Tense
Feeling unexpectedly stressed or anxious? It might be linked to dehydration. One study looked at how women felt after going 24 hours without water. Compared to when they were drinking enough water, the same women reported higher levels of tension and anxiety while dehydrated.
Keeping a water bottle handy can be an easy way to combat unnecessary stress throughout your day.
### 5. Your Head is Pounding
Headaches can happen for lots of reasons, but dehydration might be one you’re overlooking. In one study, young women who were mildly dehydrated reported more frequent headaches compared to when they had adequate hydration. If you’re feeling headachy, you might want to reach for some water before looking for medication.
### 6. Your Workout Feels Harder Than Usual
Ever start your usual workout only to feel like you’re running on empty? This might be because you’re dehydrated. Studies show that even mild dehydration can make physical activity feel more difficult. Researchers also found that people reported their workouts felt harder and less enjoyable when they hadn’t had enough water beforehand.
To make your workouts feel smoother and more achievable, make sure you’re hydrated before you start.
### How Can You Tell If You’re Dehydrated?
So, now that you know some unexpected signs to look for, how can you tell if you’re staying hydrated? An easy way to check is to pay attention to the color of your urine. Research has shown that this is a pretty reliable indicator of hydration levels.
If you make water a daily priority and use a simple urine color chart to monitor your hydration, you’ll be in a great position to avoid the downsides of dehydration. Plus, you’ll enjoy the benefits of feeling and functioning your best just by keeping hydrated!