How to Spot Dehydration

Your body loses fluids every day, which is why it's so important to refuel by drinking at least eight glasses of water a day. When you get sick or go without water for an extended period of time, your body experiences the symptoms of dehydration. Many people suffer from mild symptoms such as dry mouth or a headache throughout the day, and they don't even know it. If you learn how to spot the symptoms of dehydration, you can treat them with electrolytes or by slowly increasing your water intake over several hours.

Instructions

• 1

  Check the color of your urine. Dark color is a bad sign and it is a key indicator of dehydration. If you're properly hydrated, your urine should be clear or very pale in color. Notice how long it's been since you've been to the bathroom. If you're properly hydrated, you should be visiting the bathroom at least once every 3 hours.

• 2

  Pinch the loose skin on the knuckle of your middle finger, and notice how quickly it snaps back. If your skin doesn't snap back like an elastic band, you may be dehydrated. Drink 4 to 8 oz. of water and check your skin elasticity again in 1 hour.

• 3

  Move your tongue to the back of your mouth and across your cheeks and spot areas where your mouth is dry. A hydrated body produces enough saliva to keep the mouth moist at all times. If your throat hurts or you're having trouble swallowing, you're most likely dehydrated.

• 4

  Check in with your body. Do you have a headache? Does your brain feel fuzzy? Are you having trouble concentrating? Are you tired? Spot any of these symptoms, and you're probably dealing with a mild case of dehydration. Start drinking water, but pace yourself. Drink 6 oz. and then drink another 4 oz. an hour later.

• 5

  Stand up. If you feel faint or dizzy, you may be experiencing symptoms of severe dehydration. Also, if you've been having trouble concentrating or you feel disoriented, you may be experiencing severe dehydration. Excessive exercise, vomiting and diarrhea are all common causes of severe dehydration.