Are You Chronically Dehydrated? 11 Signs You Might Be & What to Do
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Time to read 6 min
Are you drinking enough water daily?
Chances are, you might not be. It’s estimated that about 75% of Americans may be dehydrated. And while that percentage seems really high, it can be so easy to fall into that category! From the rush of a busy schedule, juggling kids' activities and school, to sweating while exercising or spending time in the sun, or maybe you just don’t enjoy how water tastes, many of us struggle to drink enough daily.
So how about a way to make it easier to get in your daily hydration needs?
Introducing electrolytes! They boost your body’s ability to absorb and retain fluids by enhancing water uptake into your cells and balancing fluid levels both inside and outside the cells. This helps prevent excessive water loss which can lead to dehydration.
Just Ingredients’ Electrolytes are crafted for everyone—kids, adults, and athletes—offering a powerful hydration boost with a perfect blend of essential electrolytes and pure, natural ingredients. Made with the perfect 3:1 potassium to sodium ratio, and no artificial additives, just genuine, effective hydration!
11 Signs You May be Chronically Dehydrated
To ensure that you're staying adequately hydrated, it's important to recognize the signs of chronic dehydration. Here are 11 signs you might be chronically dehydrated.
1. Reduced Skin Elasticity
Try this: pinch the skin on the back of your hand and then release it. If the skin snaps back in place immediately, you’re most likely well hydrated. If the skin remains pinched or returns slowly, it could be a sign of dehydration.
2. Dull/Dehydrated Skin
Do you feel like your skin is lackluster or less vibrant than normal? It could be a sign of dehydration. Dehydrated skin can result in dullness, itchiness, an uneven or dull complexion, and more noticeable fine lines and wrinkles.
3. Sunken Eyes
When you're dehydrated, your body loses essential fluids, which can lead to reduced skin hydration and a decrease in the fat padding around your eyes. This combination can make your eyes appear hollow and accentuate dark circles, as the skin under the eyes becomes thinner and less plump.
4. Muscle Cramps
Dehydration can disrupt the balance of electrolytes, which are crucial for proper muscle function. When you lose fluids and electrolytes through sweat and urine without adequate hydration, it can lead to imbalances that affect muscle contractions and relaxation. This often results in involuntary and painful muscle cramps, especially during physical activity or in hot environments.
5. Menstrual Cramps
Did you know that dehydration can cause pain around your period to worsen? This study found that increasing water intake significantly reduced menstrual pain severity and the need for painkillers, while also decreasing the duration of menstrual bleeding.
6. Dry Mouth and Throat
When your body lacks sufficient fluids, it reduces saliva production, leading to a dry mouth and throat. This can make swallowing difficult and could increase the risk of throat irritation.
7. Constipation
Hard, dry stools and difficulty with bowel movements often result from insufficient water intake, as water is essential for smooth digestion and regular bowel function.
8. Dark Urine/ Reduced Urine Output
Darker urine than pale yellow is a common sign of dehydration, indicating that your urine is more concentrated as your body conserves water. Urinating less frequently or producing only small amounts suggests that your body is retaining water due to inadequate fluid intake.
9. Headaches
Dehydration can cause headaches because it may lead to a decrease in brain fluid, making the brain shrink slightly and press against the skull. It can also reduce blood volume, limiting oxygen and nutrients to the brain, and disrupt electrolyte levels, affecting nerve function. These changes can make you more likely to get headaches.
10. Rapid or Irregular Heartbeat
When you're dehydrated, your body has a harder time keeping blood pressure and fluid levels steady. This can result in your heart beating faster and your breathing speeding up to try to make up for the lower blood pressure and volume. Dehydration can also upset the balance of important electrolytes like potassium and sodium, which are essential for a healthy heartbeat.
11. Bad Breath
We already mentioned that dehydration can result in reduced saliva production. Along with a dry mouth, that can also cause bad breath. Saliva helps wash away food particles and bacteria in the mouth, so when you don’t have enough, it can lead to unpleasant odors.
How Dehydration Affects Balance of Electrolytes
Dehydration can disrupt your electrolyte balance, so replenishing electrolytes is important, even if you don’t engage in intense workouts. Whether you're sweating heavily or just breathing heavily, you lose electrolytes, and replenishing them can benefit anyone looking to maintain proper hydration and overall health.
Lynn Braun, PhD said, “The heart can’t pump without electrolytes. If you think of the heart as a lamp, electrolytes are like the electrical circuit, generating the current that keeps the light burning steady and strong. If the connection is weak or disorganized, the light might flicker rapidly or dim-it won’t work properly. If you unplug the lamp, it won’t work at all.”
Isn’t that interesting? This shows how essential electrolytes are for a steady, strong heartbeat. They can also help with maintaining the acidity of blood, controlling fluid balance, and regulating blood pressure. Electrolytes may also support muscle function and nerve signaling, making them vital for overall bodily functions. Meaning, everyone can benefit from electrolytes!
Just Ingredients Electrolytes
The Just Ingredients Electrolyte Powder was designed specifically to enhance hydration with a precise blend of essential electrolytes, including potassium, sodium, magnesium, and calcium.
Its 3:1 potassium-to-sodium ratio is key to optimal hydration. Potassium and sodium work together to maintain fluid balance in and out of cells. Potassium helps draw water into cells, while sodium manages fluid levels outside the cells.
By having more potassium than sodium, water is more efficiently transported into the cells, promoting better hydration and helping to maintain fluid balance throughout the body. This balance can support overall cellular function and helps keep you well-hydrated.
See what people are saying about our electrolytes:
“I have been drinking these everyday for about a month and I can’t believe the difference. I feel more energized and more productive through the day. When I drink these my soda craving is gone. I am obsessed and will never go without these in my house.” -Aspen H
“Refreshing and such a delicious sweet taste! This is my go-to drink after a hike or a work-out. I gave this to my 79 year-old dad after a hike and he noticed a difference in his energy and muscles. He told me the next day he has less sore muscles. For an aging father this is a win in his book. He asked me to send a picture of the product to purchase for himself!” -Vianca
“I love this electrolyte drink. The flavor is so fresh and exactly what I need as a full time mom and nurse. I struggle to drink enough water each day but I know this will help hydrate me.” -Alicia M
“These electrolytes are the best I've ever had. Usually the ones with salt in them give me bad headaches, but this one has me feeling great. Love this flavor combo too, it's amazing!” -Megan W
“Drinking electrolytes has helped me stay hydrated in many different circumstances. I take them with me everywhere I go now!” -Brittany A
“These electrolytes are some of the best electrolytes I have tried! I’m always looking for the cleanest and also affordable versions of the things I love and need, and these electrolytes check both of those boxes.” -Isabelle
“Working outside gardening in 80-90 heat, this is the perfect product to keep us well hydrated. We all enjoyed the flavor.” -Karen S
“This product tastes yummy and is great during my workouts. I also like to bring it with me on girls night out 🙈 or when the weather is extra warm. My kiddos love it too!” -Kelli G
“Bought this for my son and he went from having a headache everyday to noticing relief by drinking this- the taste is different, but after drinking a few times he now loves it.” -Erin B
It’s a no-brainer. Put an end to your chronic dehydration with the help of electrolytes.
