Dehydration doesn’t always show up as thirst - so I’m sharing my favorite tips for staying ahead of it.
Most of us don't drink enough water, and I include myself in that. Some weeks I teach upwards of 25 classes, and when I'm teaching back to back, hours go by and I realize I haven't had a sip. It's easy to forget, and I don't think we talk enough about how normal that is, especially if you teach or train for a living.
Dehydration doesn't always show up as thirst. It can look like a headache, feeling tired or foggy, a dry mouth, dizziness, muscle cramps, or dark yellow urine. If you notice a few of those, drink some water and see if you feel better.
When you sweat, you lose more than water. You lose electrolytes too. The main ones are sodium, potassium and magnesium, and they help your muscles work and keep fluids balanced in your body. On a normal day, water and regular food usually cover it. If you're working out for more than 60 minutes, or sweating a lot, add electrolytes to your water.
You can also overdo it, and too much isn't always better. A friend of mine drank a lot of pickle juice after a run and their hand swelled up badly. They had to go to the hospital. My dad once drank too much water and got really sick from it. Drinking a lot of water very fast can dilute the sodium in your blood, and piling on electrolytes or salty things can throw you off in the other direction. If you ever feel sick, confused or very weak, or something swells up, get medical help.
It's a delicate balance, and your body will tell you where you are. I use my pee as data. Pale yellow, like lemonade, usually means you're doing fine. Dark yellow means drink more. Sip steadily, and let that guide you.
The best way to prevent dehydration is to make drinking water easy. Keep a bottle where you can see it. Have a glass when you wake up. Set a reminder on your phone if that's what it takes. Here are the tips I use: