How do I tell if I'm dehydrated?

With most of the country currently facing extreme temperatures, now would be a good time to refresh your knowledge about dehydration.

Dehydration is what doctors call “volume depletion” or hypovolaemia.

When you are dehydrated your body looses water from both your blood vessels and body’s cells. 

Adequate hydration is required for the body to function normally; water maintains our body temperature and lubricates our joints. Our body’s cells rely on water as does our circulatory, respiratory, gastrointestinal and neurological systems.

What causes dehydration? Dehydration can be caused by a number of things including: exercise, especially in the hot weather, sweating, fever, vomiting and diarrhea, some medicines and alcohol.

How I prevent dehydration?

• Especially in the hot weather, drink before you are thirsty

• Keep a water bottle or glass close by so you can sip during the day

• Consider drinking a cold mineral or soda water

• Caffeine is a diuretic, so limit these on a hot day

• Eat fruit and vegetables which have a high water content

• Limit sugary drinks, alcohol and fruit juices

• If you have been ill, consider taking a re-hydration solution

How can I tell if you or your loved one is dehydrated?

For mild cases:

• One of the first signs is feeling thirsty and a dry mouth

• Feeling dizzy from low blood pressure

• Infrequent urinating or dark coloured urine

• Cramps

For severe cases:

• Babies can have a sunken fontenal (soft spot on top of babies head)

• Little or no urinating

• Rapid breathing

• Headache

• Feeling irritable, confused or drowsy

If you are concerned about any dehydration symptoms, please see your doctor or go to hospital

If you’d like to read more about dehydration and the effects on the body please click here

Sources: The Conversation, healthdirect.gov.au , sciencedirect.com and Southern Cross Medical Care Society