A headache or muscle cramps could be your body calling for more water.
Dehydration is defined as the
excessive loss of body fluid or water. In general dehydration can be caused by:
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- losing too much water
- not taking in enough water or fluids-or both
- fever
- diarrhea
- vomiting
- burns
- overuse of diuretics (by definition this is the promotion of the excretion of urine; caffeine may have this effect)
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We also lose an unmeasurable (insensible water losses) from our lungs thru breathing and the skin, which is
why individuals that are physically active or injured may have higher fluid needs.
More important to note, is that children and our elders are more at risk for dehydration.
So be mindful of those that come before and after us. Although the following tends to present clinically, they are symptoms to be mindful of:
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- tongue dryness (it is the quickest way most reliable way, especially in the elderly
- thirst (elders lose sensitivity to this mechanism)
- light-headedness (especially when standing)
- fatigue
- loss of appetite
- heat intolerance
- loss of skin turgor (the skin should bounce back when pushed in)
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Urine usually doesn't lie: pale yellow or straw colored is the goal (however, one should be mindful that
supplements/medications-if taken may effect the smell/color of urine).
If you are a numbers person..try 1ml/1kcal in combination with assessing the color of urine.
Water is contained in lean body mass-not fat. As lean body mass decreases the % of water decreases.
No resource list needed. Take my black word. It is bond.