Did you know that 75% of Americans are chronically dehydrated? While many people may think that drinking water when they are thirsty is enough to stay hydrated, the truth is that thirst is actually a sign of dehydration and by the time you are thirsty, you are already dehydrated. Signs of dehydration can be mild at first but without proper hydration, they can become severe and even life-threatening. Here are 5 signs that you may be dehydrated:.

1. Dark Urine

One easy way to tell if you are dehydrated is to look at the color of your urine. If your urine is a dark yellow or amber color, this is an indication that you are not getting enough fluids and are dehydrated.

The darker the urine, the more dehydrated you are likely to be.

2. Dry Mouth and Throat

If you are feeling parched, have a dry mouth and throat, and are craving liquids, it’s a sign that you are dehydrated. When you are properly hydrated, the water in your body helps to produce saliva which keeps your mouth and throat moist.

If you are dehydrated, the production of saliva is reduced which causes your mouth and throat to feel dry.

3. Fatigue

If you are feeling sluggish, tired, and lacking energy, it could be a sign that you are dehydrated.

When you are dehydrated, your blood volume decreases which means that your body has to work harder to circulate blood and oxygen to your organs and muscles. This can leave you feeling weak and tired.

4. Headaches and Dizziness

If you are experiencing headaches and dizziness, it could be a sign that you are dehydrated. Dehydration can cause the brain to shrink which can pull away from the skull and cause headaches. It can also lower blood pressure and cause dizziness.

5. Muscle Cramps

If you are experiencing muscle cramps or spasms, especially in your legs, it could be a sign that you are dehydrated. When you are dehydrated, your electrolyte levels are off balance which can cause muscle cramps and spasms.

These are just a few of the signs of dehydration. Other symptoms can include dry skin, irritability, confusion, and rapid heart rate. If you experience any of these symptoms, it’s important to drink plenty of fluids to rehydrate your body.

Remember, prevention is key when it comes to dehydration. Drink plenty of fluids throughout the day, especially water and electrolyte-rich beverages like coconut water. Avoid sugary and alcoholic beverages as they can dehydrate you even more.

And if you are planning to be outside in the heat or doing strenuous activity, make sure to drink even more fluids to stay properly hydrated.