Feeling tired, dizzy, or foggy? You might be dehydrated. Losing only a small amount of body water can mess with your focus, mood, and energy. Dehydration isn’t just thirst — it can sneak up during hot days, after vomiting or diarrhea, during long workouts, or when medications make you pee more often.
Common causes are heat and heavy sweating, not drinking enough, vomiting or diarrhea, fever, and diuretic medicines. Alcohol and lots of caffeine can speed the process, too. Early signs are thirst, dry mouth, darker urine, fewer trips to the bathroom, tiredness, and a headache. If it gets worse you may feel dizzy standing up, have a fast heartbeat, very dry skin, sunken eyes, confusion, or fainting.
Kids and older adults show different signs. Babies may have fewer wet diapers or a soft, sunken spot on their heads. Older people often don’t feel thirsty even when their body needs water, so watch urine color and activity levels instead.
For mild dehydration: drink water and eat water-rich foods like watermelon, oranges, or cucumber. Sip slowly if you feel nauseous. Sports drinks can help for heavy sweating but they often lack the right balance of salt for serious fluid loss.
For better salt and sugar balance, use an oral rehydration solution (ORS). A simple home ORS: mix 1 liter of clean water with 6 teaspoons of sugar and 1/2 teaspoon of salt. Commercial ORS packets are even better because they have the right electrolytes. Coconut water is useful for mild cases but is lower in sodium than ORS.
If someone is vomiting a lot, give small sips or teaspoon doses frequently. Don’t force big gulps — that can worsen nausea. Keep cooling measures going in hot weather: shade, a cool cloth, and small drinks often.
When to seek medical care: if an infant has no wet diapers for 8+ hours, someone can’t keep fluids down, shows confusion or extreme sleepiness, has a very fast heartbeat or breathing, or if symptoms don’t improve after rehydration. People with heart or kidney problems should call a doctor before drinking large amounts of fluids or salts.
Simple prevention tips: carry a water bottle, drink before you feel thirsty, replace fluids during exercise, set phone reminders to sip, and avoid heavy alcohol on hot days. If you take medications that increase urine or have chronic illness, check with your clinician about hydration plans.
Quick checks that work: urine should be pale yellow, not dark; children should have regular wet diapers; and you should be able to bend and stand without lightheadedness. Small habits — sipping water, eating fruits, and using ORS when needed — keep you working, playing, and thinking at your best.
Got a situation you’re unsure about? Reach out to your healthcare provider or pharmacist for tailored advice.
