Mumbai weather just can’t seem to make up its mind and we’re to remind you that even if you don’t feel hot or parched you could totally suffer from silent dehydration. This state of dehydration can be very tricky as the symptoms may not be noticeable. Unlike typical dehydration, which may cause symptoms such as thirst, dry mouth, dark urine, fatigue, and dizziness, silent dehydration can occur without these overt signs.
Causes
Silent dehydration can be caused by inadequate fluid intake, excessive sweating, increased urination, underlying health conditions, travelling, stress and even pregnancy and breastfeeding. Overall, silent dehydration can occur due to a combination of factors so it’s important to be aware of your fluid intake. The best way to do this is to not only drink when thirsty. Mindfully hydrating oneself can help stave off silent dehydration.
Complications from Silent Dehydration
- Headaches and dizziness
- Fatigue and weakness
- Muscle cramps and spasms
- Reduced cognitive function and mood changes
- Increased heart rate and decreased blood pressure
- Nausea and vomiting
- Long-term complications of silent dehydration can include:
- Kidney damage
- Digestive problems
- Skin damage
- Joint and muscle damage
- Cardiovascular problems
It is important to seek medical attention if you experience any signs or symptoms of dehydration.
Who is at risk?
Anyone can be at risk for silent dehydration, but some people may be more prone to it than others. Here are some groups that may be more susceptible to it:
The elderly: As people age, the sense of thirst may decrease, making them less likely to stay hydrated. Additionally, seniors may have underlying health conditions or be on medication that could increase their risk of dehydration.
Athletes: High-intensity or endurance exercise may cause athletes to lose significant amounts of fluids through sweat and they may not feel thirsty enough to replace them.
Outdoor workers: People who work outdoors or in hot environments may be at risk of dehydration due to excessive sweating.
People with certain health conditions: People with diabetes, kidney disease, or gastrointestinal illnesses may be more prone to dehydration due to increased fluid losses or decreased fluid intake.
Infants and young children: Infants and young children have a higher body surface area to volume ratio, which makes them more susceptible to dehydration. They may also have a decreased ability to communicate their thirst.
Tips to prevent silent dehydration
Drink enough fluids: The general recommendation is to drink at least 8 cups (64 ounces) of water per day, but your individual needs may vary based on your activity level, body size, and other factors. If you think you tend to forget to drink water you could pick up one of those brightly coloured water bottles that come with time and volume markings to remind you to drink water at regular intervals.
Monitor your urine colour: Ideally the colour of urine should be between clear and a pale yellow. If it’s dark yellow it’s likely that you are dehydrated.
Eat foods with high water content: Fruits and vegetables with high water content, such as watermelon, cucumbers, and celery, can help you stay hydrated.
Be mindful of your environment: If you’re in a hot or dry environment, you may need to drink more fluids to compensate for fluid losses through sweat and respiration.
Monitor your activity level: If your job needs you to engage in high physical activity, make sure to drink enough fluids to replace what you lose through sweat.
Be aware of signs of dehydration: If you experience symptoms such as thirst, dry mouth, fatigue, dizziness, or headache, that’s your cue to hydrate!
Sometimes when a person is dehydrated they tend to lose electrolytes and plain water cannot make up for it. In such cases a person can drink coconut water, fresh fruits juices or smoothies, electrolyte infused water.
To avoid any complications from silent dehydration, don’t wait till you feel thirsty to drink some water.
