Expert reveals the 4 hidden dehydration signs to watch out for
A day of hot weather can leave you exhausted, so knowing the signs of dehydration is crucial.
With this week’s heatwave roasting Brits, experts have warned that many people may miss the early signs of dehydration. Dr James Morehen, sports nutritionist and hydration expert at the electrolyte brand Vidrate, reveals the hidden signs of dehydration to watch for.
He said feeling thirsty is a “late signal”, adding: “By the time you feel thirsty, you are already experiencing the early effects of dehydration. This is why it’s important to sip fluids regularly throughout the day, rather than waiting for your body to remind you.” Another warning sign is subtle headaches and brain fog. Dr Morehen said: “Dehydration signs aren’t always obvious; they can show up as a headache or difficulty concentrating. This can be mistaken for tiredness or screen fatigue, but if you experience either during hot weather, it can be an early sign your body needs more fluids." People experiencing dehydration might also find themselves reaching for sugary or salty snacks: “When fluid levels drop, it can lead to fatigue, which the body may interpret as hunger.”
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Another overlooked signal is bad breath: “When you’re not drinking enough fluids, your body produces less saliva, which plays a key role in washing away bacteria in the mouth.
“As bacteria build up, it can lead to an unpleasant odour, so staying well hydrated can help support better oral health as well as overall hydration.”
Dr Morehen recommended some tricks for staying hydrated. He told Brits to rethink their morning coffee. He said: “Caffeine has a mild diuretic effect.
“On a hot day, swapping your morning coffee for a low-sugar electrolyte drink will have far more benefits. The same applies to sugary drinks and alcohol throughout the day.”
He also said to drink three to four pints of water before the heat peaks at midday. Starting and ending the day with a full glass of water can help replenish what you lose while sweating overnight.
And sometimes, water alone isn’t enough. Sweating also depletes you of electrolytes, which need to be replenished to stay hydrated and not tired.
