A dry mouth can also lead to bad breath. “Dehydration can lead to reduced saliva production, which is essential for washing away bacteria in the mouth,” says Dr. Viola.

Increased Hunger

Dr. Viola says that the body can confuse thirst with hunger, which can lead to an increased appetite. “Dehydration can impair glycogen production, making you crave quick sources of energy like a sugary snack,” she says.

Dark or Less Urine Production

“When we drink too little, our urine becomes concentrated and changes color,” explains Dr. Ahlemann. According to the doctor, pale yellow urine is ideal. “If your urine is dark, that’s a clear sign that you should definitely drink more. Looking at your own urine is the easiest self-test to check whether you’ve drunk enough water.”

Headaches and Dizziness

“Headache and dizziness can be caused by reduced blood volume due to dehydration, which means that our brain is no longer well supplied with blood and nutrients,” says Dr. Ahlemann, who adds that if you often feel dizzy, you should definitely visit a doctor.

Fatigue and Problems Concentrating

Fatigue and difficulty concentrating can also be due to a lack of fluids and are one of the most common signs you’re not drinking enough water. “Here, too, the reduced blood volume is to blame, which, as mentioned, means that our brain is not optimally supplied,” explains the doctor.

Dry Skin and Lips

According to Dr. Ahlemann, typical signs of dehydration include dry skin and lips. You can find out whether this is the case for you with a small self-test: “Pinch the skin on the back of your hand between two fingers and pull it up. If it seems slow to return to its original state, that is a sign of dehydration.” In addition, many people experience increased itching due to dry skin. “The skin may also appear paler because the oxygen and micronutrient supply is no longer optimal,” she adds. Dr. Viola agrees and adds that the dryness and itchiness can even extend to your scalp.

Dark Circles Under the Eyes

According to Dr. Ahlemann, “if you don’t drink enough, the blood becomes thicker, which tends to make the vessels more visible. Sunken eyes, dark circles, and increased eye wrinkles can be a sign that you’re not drinking enough.”

Constipation

A typical sign that you are not drinking enough? Constipation. It’s easy to understand why this happens: If you drink too little, your intestines withdraw too much water from the stool, which in turn reduces their volume. When the intestinal tract is not full, the body doesn’t feel compelled to eliminate waste. “In medicine, we speak of constipation when we talk about solid stools due to water deprivation,” explains Dr. Ahleman. “But what many people don’t know is that drinking too little can also cause a bloated stomach.”

How do you hydrate if you’re dehydrated?

The most effective way to hydrate yourself is to drink water. Other drinks you can turn to for hydration, according to Dr. Viola, include Pedialyte, electrolyte drinks such as Gatorade, coconut water (which also has the added benefit of being rich in potassium), and mild, which contains water, electrolytes, and other nutrients. Diluted juice also helps, as long as you are careful about the sugar intake and herbal teas or flavored water like coconut water are other great options if you want something with more flavor. She also lists sparkling water as a low-calorie hydration option if that piques your interest.