Dehydration : A Danger Not to Overlook

Typically, the human body loses about 2.5 litres of water daily through sweat, breathing, and excretion. When water loss exceeds intake, there is a risk of dehydration. Modern lifestyles, especially work-centric routines, often lead to neglecting essential self-care, such as drinking adequate water.

What Is Dehydration?

Dehydration occurs when the body loses more water than it takes in, leading to insufficient water levels for normal physiological functions. This can disrupt fluid circulation and affect the performance of vital organs, including the heart, kidneys, brain, digestive system, and muscles. Prolonged dehydration can be life-threatening.

Causes of Dehydration

Insufficient water intake: Not drinking enough water to meet daily needs, often worsened by excessive sweating after intense exercise.
Excessive water loss: Especially in hot weather, high temperatures can lead to heatstroke, dizziness, and fainting.
Vomiting or diarrhoea.
Certain medications.
Vulnerable groups: Infants and the elderly are particularly at risk due to lower body water reserves.
Chronic illnesses: Conditions such as kidney disease or diabetes increase susceptibility to dehydration.

Symptoms of Dehydration

Symptoms vary based on severity.

Mild to Moderate Symptoms

Thirst
Fatigue / Easy exhaustion
Reduced sweating
Headache / Dizziness / Nausea / Vomiting
Infrequent urination (4–6 hours per occurrence)
Rapid heartbeat / Shortness of breath
Low blood pressure, which in severe cases may cause seizures

Severe and Dangerous Symptoms

(Seek medical attention immediately if these occur)

Extreme thirst
Little to no urination, or dark-coloured urine
Severe fatigue
Fever
Rapid, pounding heartbeat / Difficulty breathing
Shock or loss of consciousness

How to Care for Yourself When Dehydrated

Drink enough water daily: 4–8 glasses (200 ml per glass) or 1.5–2.0 litres.
In cases of dehydration due to diarrhoea, supplement with electrolyte solutions to reduce fatigue from water loss.
Avoid overly hot or stuffy environments; opt for well-ventilated, shaded areas to cool the body.

Despite water making up 60% of body weight, significant amounts are lost daily. It’s essential to drink enough water to compensate for this loss and avoid dehydration.