4 Sneaky Reasons You’re Dehydrated

Water is essential for life. Nearly 75% of the human body is made up of water. Not only is it fundamental in building cells, but water is also critical for regulating body temperature, healthy digestion and electrolyte balance. When your body does not receive the fluid it needs, it can become dehydrated, which can manifest itself in various forms. Mild symptoms of dehydration usually include dry skin, dry mouth, dizziness, fatigue and dark or infrequent urination. However, serious complications of more extreme dehydration can include confusion, fainting and rapid breathing alongside an elevated heartbeat and shock.

Preventing dehydration is very important to help ensure your body is feeling and functioning at its best. While drinking water is an important part of the equation to avoid becoming dehydrated, it’s not the only piece of the puzzle. Here are four surprising reasons why you may be dehydrated, with tips on how to prevent it from happening again. Not sure if you’re dehydrated? Read more: 5 Ways to Tell If You’re Dehydrated

1. Flying in a Plane 

Traveling may disrupt many areas of your health, hydration included, notes performance dietitian Jenna Braddock, M.S.H., RD, CSSD, CPT. The cabins of airplanes are controlled environments with much lower humidity than typical air. This can impact your fluid and hydration levels, leaving you dehydrated after your flight. While this doesn’t mean you shouldn’t fly, Braddock recommends staying proactive by hydrating before and during your trip.

2. Excessive Added Sugar Intake 

Excessive added sugar intake can affect multiple areas of health—even hydration. Los Angeles-based registered dietitian and bestselling author of The MIND Diet, Maggie Moon, M.S, RD, says, “A [high-added-sugar] soda habit can lead to dehydration. It may sound counterintuitive since soda comes in a liquid form, but excessive [added] sugar intake can cause cells to flush their water into the body to help restore balance. This, in turn, can lead to frequent urination. All of this leaves the body dehydrated.” 

Science to support this is still evolving, with human studies needed, but there is animal research supporting Moon’s statement. One older study found that rehydrating with a soft-drink-like beverage worsened dehydration in animals while exacerbating dehydration associated with kidney damage. While animal studies are not ideal in extrapolating findings to humans, it does provide insight on the science on soda, added sugar and their potential effect on hydration in humans.  

3. Drinking Alcohol 

Maybe this is news to you, and maybe not. Either way, it’s important to understand that drinking alcohol can lead to dehydration, “especially if you do not consume it with food and other beverages,” Braddock says. Research shows that alcohol can suppress the hormone, vasopressin, which acts to hold on to water in the body. This, in turn, can affect urination.

“This action increases the amount of pee you produce and, therefore, you have to go more. If you’re drinking and intoxicated, you might not be dialed into the fact that you’re peeing a lot and need to drink water. A great strategy to employ when planning to drink alcohol is to be well hydrated first and then alternate drinks with a glass of water,” says Braddock.

4. Not Adjusting Hydration for Illness

During illness, your body often experiences increased fluid loss due to symptoms like fever, sweating, vomiting or diarrhea, making proper hydration more critical than ever. Water plays a vital role in maintaining essential bodily functions such as temperature regulation, nutrient transportation and waste elimination. When you’re sick, these processes can become strained, and insufficient hydration may weaken your immune response, slowing recovery. Increasing water intake during illness helps replenish lost fluids, supports healing and helps your body remain balanced and equipped to fight off the infection effectively.

Tips to Prevent Dehydration 

Staying on top of hydration can help ensure your body keeps running as it should. While different strategies will work for different individuals, keep these tips from Braddock and Moon in mind to figure out what works best for you.

• Keep a reusable water bottle filled on your nightstand. Start drinking it first thing in the morning as you get up to start your regular routine. And carry it with you throughout the day if you can.
• Use small, 8-ounce drinking vessels or mugs. Smaller cups are less intimidating, and many people welcome the use of a mug over a giant water bottle.
• Tie it to other habits. Make a new rule that attaches a small amount of water consumption to another activity you do frequently. This may look like taking a sip of water every time you sit down at your desk, check your phone, walk into the kitchen, etc. Find what works for you and make it a routine.
• Make your water more fun by switching up the flavors. Adding in natural, no-added-sugar flavorings like fresh citrus fruits, herbs, berries and even pineapple cores and mango pits, is a great way to stretch your produce dollar even more while hydrating you at the same time!
• Eat your way to hydration. Whole fruits and veggies with high water content offer good hydration in addition to other nutrients. For example, add more cucumbers, bell peppers, lettuce, tomatoes, citrus, berries and melons into your regular routine.

The Bottom Line 

Proper hydration is crucial for maintaining optimum health. While drinking adequate water can help prevent dehydration, it’s important to be aware of other contributing factors, such as your health status, dietary patterns, travel and alcohol consumption. Prevention is key when it comes to dehydration, making it important to find ways to stay on top of your water intake throughout the day.