How to Know if You’re Dehydrated

More than half of your body—55 to 60 percent—is composed of water. When that drops by as little as 1.5 percent below your optimal level, you are mildly dehydrated, your energy level decreases and your metabolism slows down.

You may not realize it, but you’re losing water all day—even when you’re not sweating, you exhale tiny amounts of water vapor in every breath. Surprisingly, feeling thirsty is not the only, or always the first, sign that you are mildly dehydrated. Here are some other indications that you need to drink up.

1. Hunger

The signals your brain sends when you need calories and when you need fluids originate in the same place, and can be mistaken for each other. When you’re dehydrated, your liver holds on to its glycogen reserves, an essential source of energy for you. Your body begins to crave food when sufficient glycogen isn’t available to burn.

2. Fatigue

As your metabolism slows, your body begins to conserve its energy, leaving you feeling tired. Mild dehydration also reduces the volume of blood in your body, forcing your heart to work harder to pump oxygen and nutrients to all of your cells. When your heart is working less efficiently, you may feel exhausted even though you haven’t exerted yourself very much.

3. Headaches

The reduced volume of blood caused by mild dehydration also means less oxygen reaches your brain with each beat of your heart. In response, the blood vessels in your brain dilate to bring in more oxygen. Dilated blood vessels may lead to a headache.

4. Bad Breath

Your saliva has antibacterial properties which prevent nasty microbes that are the source of bad breath from setting up residence in your mouth. Dehydration reduces the volume of saliva you produce, often resulting in unpleasant odors in your mouth.

5. Dark Urine

The most visible sign of mild dehydration is evident when you go to the bathroom. As your body’s fluid levels decrease, the color becomes noticeably darker, a sign that you need to drink more water.

6. Constipation

Your digestive tract relies on fluids to help move waste through the system. If you’re feeling stopped up, dehydration may be the cause and more fluids can be the cure.

Your Guide to Beverages on Nutrisystem

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How to Stay Hydrated

Here at Nutrisystem, we recommend incorporating a healthy habit of sipping on water throughout the day. Not only is water naturally good for you, but it also aids in achieving a sense of fullness and satisfaction!

Aim to drink at least 64 oz. (8 cups) of water or other calorie-free drinks each day to maintain optimal hydration levels. If you use the Nutrisystem app, you will be provided a personalized daily water goal that is based on your body weight. If needed, it’s OK to start with 64 oz. and gradually increase your intake over time to hit your personalized water goal.

In addition to water, you can also enjoy these calorie-free beverages:

• Black coffee
• Iced tea, unsweetened
• Seltzer, plain or flavored
• Tea, all varieties, including black, green or herbal