Water is essential for survival. Every living creature needs it, but research suggests millions of adults are dehydrated.[1] The individuals at greater risk of dehydration include highly active individuals (such as competitive athletes) as well as those who live in hot climates and/or take certain medications (diuretics, for example).
Feeling thirsty is one (obvious) sign that your body is in need of hydration, but there are several other signs (some quite unusual) that you should know about.
That brings us to the topic of today’s article -- unusual signs of dehydration you should know about.
5 Unusual Signs of Dehydration
Muscle Cramps
When your body sweats profusely, such as during an intense workout, you lose water as well as essential electrolytes. One of the key electrolytes lost through sweat is magnesium, which is involved in 300+ biological processes, including muscle relaxation.
As a result, dehydration can lead to involuntary muscle twitches, contractions, and cramping. This is one of the reasons that it is important to not only consume water when you sweat during workouts, but also electrolytes.
In fact, research demonstrates that when individuals consumed an electrolyte-rich drink after exercise, they were less likely to develop muscle cramps compared to individuals who drank plain water.[2]
Headaches
Researchers are still investigating why dehydration causes headaches; however, inadequate fluid intake can lead to hypertonicity headaches (a type of headache associated with increased muscle tension and tightness) and subsequent “brain dehydration” which can affect the pain-sensitive meninges and vascular structures of the brain.[3]
If headaches/migraines are severe enough, then they can induce vomiting, which further contributes to dehydration.
Steps that you can take to limit the occurrence of headaches/migraines, include adequate sleep, nutritious food intake, stress management, and avoiding certain triggers such as alcohol.
Bad Breath
Dry mouth is a common sign of dehydration, and dehydration can affect your body’s ability to produce saliva. Bacterial overgrowth in your mouth can then occur, which contributes to bad breath.
This is one of the reasons behind “morning breath.” While we sleep, saliva production slows, which allows for the proliferation of bacteria and the unpleasant taste in your mouth upon waking.
With that in mind, if you experience dry mouth or a whiff of your own bad breath during the day, it may be time to drink some water and/or chew some gum.
Dry/Cracked Skin
When our bodies sweat, our skin glistens and has tiny beads of water (and electrolytes) on it. As we become more dehydrated, our skin becomes dry, dull, and may even begin to crack. Remember that water plays an essential role in the health of all of our body’s tissues, including those of our skin, hair, and nails. This is one of the reasons our Collagen Peptides include Hyaluronic Acid -- a nutrient that helps retain water and balance moisture levels in the body.
Cravings
You’ve likely heard that if you feel hungry shortly after eating, then you may be dehydrated. Drinking fluids with meals can help increase overall stomach volume (which helps increase satiety) as well as help us deal with “challenging” foods (those that are very spicy, not very appetizing, etc.).
The next time you’re feeling hungry after eating a full meal, take a moment to consider how much water you drank before, during, and after your meal. If it wasn’t very much, then drink 8-16 ounces of water before deciding whether you may need more food or not as this can help prevent overeating.
Am I Dehydrated?
While everyone’s hydration needs are different, due to the fact that hydration requirements depend on several factors including climate, activity levels, height, weight, etc., there are some easy ways to see if you’re sufficiently hydrated.
Two of the easiest ways are to check the color of your urine and feel your skin.
If your urine is dark yellow, orange or brown, you need fluids. If it’s clear or light yellow, then you’re hydrated. Additionally, if you pinch your skin and it doesn’t bounce back to its normal shape, then you need fluids. If you pinch it and it rebounds quickly, you’re good to go.
Tips to Stay Hydrated
Drink a Tall Glass of Water Upon Waking
Hydration isn’t just about drinking fluids when you’re thirsty…it’s a round-the-clock process. As such, there’s no better way to start your day than drinking a glass of water as soon as your alarm goes off.
Carry a Water Bottle with You During the Day
Drinking fountains aren’t as ubiquitous as they were 20-30 years ago. Moreover, some individuals aren’t comfortable drinking from community drinking fountains.
The easiest way around these issues is to carry a water bottle around with you. This way you always have fluids at the ready!
Consume Water-Rich Foods
We don’t need to drive home the importance of a healthy diet (so we won’t), but we will say that consuming fruits and veggies can help you stay hydrated. The reason for this is that these foods are naturally rich in water (as well as vitamins, minerals, fiber, and antioxidants). With that in mind, try to have at least 1-2 servings of fruits and/or veggies with every meal/snack.
Limit Alcohol Consumption
Alcohol, while enjoyable at certain times, dehydrates you. Consuming too much impairs sleep, increases food intake, and is hazardous to your health and longevity. If you’re going to imbibe, space out your libations by having a glass of water in between every adult beverage.
Use an Electrolyte Supplement
Water intake isn’t the only factor to consider when addressing your hydration needs. Your body also requires sufficient electrolytes to maintain fluid balance throughout your body. We get some electrolytes from salting our food as well as those naturally occurring in our diet.
But, for highly active individuals as well as those that live in hot environments and/or sweat a lot, additional electrolyte intake may be needed.
For these reasons (and more), we created 1UP Hydration Plus.
1UP Hydration Plus is expert-formulated to help support your hydration requirements so that you can train harder, recover quicker, and get the results you want! Each serving delivers a hand-picked blend of research-backed electrolytes, hydration aids, and essential amino acids (EAAs/BCAAs) so you can give your body what it needs when it needs it!
1UP Hydration Plus is stimulant-free and can be enjoyed anytime of day to support your hydration requirements as well as provide a sugar-free, refreshing alternative to high-calorie sports drinks.
Click here to learn more about 1UP Hydration Plus and why it’s the #1 electrolyte supplement for fitness enthusiasts!
References
- Taylor K, Tripathi AK. Adult Dehydration. [Updated 2025 Mar 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from:https://www.ncbi.nlm.nih.gov/books/NBK555956/
- Lau WY, Kato H, Nosaka K. Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect. BMJ Open Sport Exerc Med. 2019 Mar 5;5(1):e000478. doi: 10.1136/bmjsem-2018-000478. Erratum in: BMJ Open Sport Exerc Med. 2019 Apr 11;5(1):e000478corr1. doi: 10.1136/bmjsem-2018-000478corr1. PMID: 30899546; PMCID: PMC6407543.
- Arca KN, Halker Singh RB. Dehydration and Headache. Curr Pain Headache Rep. 2021 Jul 15;25(8):56. doi: 10.1007/s11916-021-00966-z. PMID: 34268642; PMCID: PMC8280611.
