What is hydration?

Hydration is the process of supplying your body with enough water to function properly. Water plays a crucial role in nearly every function of your body including regulating temperature, delivering nutrients, supporting digestion, and keeping muscles and organs working efficiently. When you're well-hydrated, your body runs smoothly; when you're not, even simple tasks can feel harder. Staying hydrated isn’t just about drinking when you're thirsty—it's about consistently giving your body the fuel it needs to feel and perform at its best.

Signs of Dehydration

Dizziness

When you're dehydrated, your blood volume decreases. This makes it harder for your heart to pump enough oxygen-rich blood to your brain, especially when you stand up or move quickly. As a result, you might feel lightheaded or dizzy because your brain isn’t getting the circulation it needs. Dizziness is often one of the first noticeable signs that your body is low on fluids.

Fatigue

Water is essential for producing energy at the cellular level. When you're dehydrated, your cells can’t function as efficiently, leading to a noticeable drop in energy. Your heart has to work harder to circulate thicker, less hydrated blood, which can make you feel tired, sluggish, or mentally foggy—even if you’ve had enough sleep.

Dark Urine

One of the clearest physical signs of dehydration is dark yellow or amber-colored urine. When you're well-hydrated, your urine is usually light yellow or nearly clear. But when your body is conserving water, your kidneys produce more concentrated urine—darker and often stronger-smelling. This happens because there's less water available to flush out waste.

Headache

When you're dehydrated, your brain can temporarily shrink or contract from fluid loss, pulling away slightly from the skull and causing pain. In addition, lower blood volume and reduced oxygen flow make your head more sensitive to pressure changes. This can lead to dull or even migraine-like headaches. Rehydrating often helps relieve this pain within a short period.

Poor Concentration

Your brain is about 75% water, and it relies on proper hydration to maintain focus, memory, and cognitive function. When you're dehydrated, your brain cells don’t operate as effectively, leading to slower thinking, mental fog, and difficulty concentrating. Even mild dehydration can reduce attention span and reaction time, especially in children and teens.

Dry Throat/Lips

A dry mouth, chapped lips, or scratchy throat are early external signs that your body needs more fluids. Saliva production decreases when you're dehydrated, which makes your mouth and throat feel dry or sticky. These symptoms are your body’s way of signaling that it’s time to drink water before deeper internal effects begin.

Healthy Hydration Habits

  • Carry a reusable water bottle

  • Start your morning with a glass of water

  • Eat water-rich foods (Examples: Watermelon and Cucumbers)

  • Set hydration reminders

  • Drink before you’re thirsty

  • Have water available during meals