Dehydration: the signals your body sends you
Written on 06/30/2025 by Pauline de Santarome
Chronic fatigue, dry mouth, unexplained headaches? These signs may indicate dehydration. Too often underestimated, dehydration can affect anyone, at any time of year—not just during intense physical activity or heat waves.
Learning to recognize the signals your body sends you isessential to preventing dehydration and avoiding its health consequences. For optimal hydration, there are simple solutions, such as hydration tablets , to support the body on a daily basis.
Why and how does dehydration occur?
The human body is composed of 60% water. Every day, it naturally loses water through perspiration, breathing, urine, and stool. When this water loss is not compensated for by sufficient hydration, dehydration occurs.
Certain situations increase this risk of dehydration:
Intense physical activity or exercise
High body temperature (heat wave, fever)
Excessive consumption of alcohol or coffee (diuretic effect)
Diet low in fruits and vegetables
Vomiting, diarrhea, or fever
Taking diuretic medications
Forgetting to drink water throughout the day
Sedentary or stressful lifestyle
In older people, the sensation of thirst diminishes over time. Their blood volume is more easily disrupted. Children are also vulnerable because their water requirements are proportionally higher.
Signs that indicate dehydration
The body does not remain silent when it lacks water. It sends clear signals, which we must learn to identify.
Intense thirst and dry mouth: initial symptoms
Thirst is the first indicator that your body sends you. Your mouth becomes dry, your tongue feels rough, and your saliva decreases. Insufficient water consumption can also lead to chapped lips and discomfort.
Thirst is a defense mechanism. But it is not enough to prevent dehydration, especially in people who only drink when they are thirsty.
Fatigue, headaches, and difficulty concentrating
Insufficient hydration has a direct impact on the brain. It can cause:
Chronic or sudden fatigue
Frequent headaches
Difficulty concentrating
Irritability and loss of energy
According to a study by the University of Connecticut, even mild dehydration (1.5% water loss) can impair mood, concentration, and short-term memory.
Dry skin and dull complexion: a sign of dehydration
The skin often reflects the body's hydration levels. When it lacks water, it becomes rough, coarse, and less elastic. The complexion may appear dull, and wrinkles may appear more pronounced.
This is not just an aesthetic issue: well-hydrated skin is also more resistant to external aggressions.
Dark urine and decreased urinary frequency
The kidneys filter waste and regulate water in the body. When there is a shortage of water, they produce less urine, which is more concentrated. The result:
Fewer trips to the bathroom
Dark urine color
Stronger smell
This is an easy sign of dehydration to spot. Pale yellow urine, on the other hand, is a sign that you are properly hydrated.
Digestive problems: constipation, increased acidity
Water also plays a role in digestion: it hydrates stool, facilitates its passage through the intestines, and limits irritation. A lack of water can therefore lead to:
Constipation
Acid reflux
Bloating
This is due to a decrease in digestive secretions and a slowing down of transit.
How can you prevent dehydration on a daily basis?
Good news: to avoid dehydration, a few simple adjustments are often all it takes. Here are some habits to adopt every day.
Adopt a suitable moisturizing routine
It is recommended to drink 1.5 to 2 liters of water per day, spread throughout the day, and not just with meals. The best habit when it comes to drinking is to never wait until you are thirsty. Here are a few simple guidelines:
Always start your day with a glass of water.
Keep a water bottle handy
Adjust the amount of water you drink according to your physical activity and the ambient temperature.
Drink more if you have a fever, diarrhea, or vomiting.
Do you find it difficult to drink plain water? Alternate with cold infusions, lightly flavored homemade waters (lemon, mint, cucumber), or natural solutions such as hydration or electrolyte tablets, which are practical and effective.
Athletes, the elderly, children, or those working in hot environments should be particularly vigilant.
A diet rich in water
Water doesn't just come from drinks. Certain foods contribute significantly to your fluid intake. They also contain minerals and electrolytes that are essential for maintaining the body's balance. :
Fruits: watermelon, strawberries, melon, orange
Vegetables: cucumber, lettuce, zucchini, tomato
Yogurts, soups, smoothies
These foods combine pleasure, freshness, and benefits for the skin and digestion.
It is also recommended to limit drinks with a diuretic effect: coffee, tea, or alcohol, which can cause water loss. Opt for natural water, herbal teas, or suitable hydrating solutions.
Santarome: your natural ally against dehydration
To support proper hydration, especially during periods of heat or intense activity, Santarome offers natural and organic solutions. These include HYDRA’MAX hydration tablets, specially formulated to meet the body's water and mineral needs.
What they bring:
Rapid hydration thanks to their plant-based and electrolyte formula
Practicality: can be slipped into a glass or water bottle
Pleasant taste: to encourage regular consumption
100% natural flavors, no preservatives
They are suitable for athletes, the elderly, those who find it difficult to drink plain water... or simply those who want to adopt a simple and natural wellness habit.
Take care of yourself: listen to your body's signals and drink wisely. Discover Santarome hydration tablets and re-energize your daily life.
★★★★★ - Laly
HYDRA'MAX - Pack of 6
"I tried Santarome's Hydra'Max tablets and honestly, I'm a fan! They taste great and really help me stay hydrated throughout the day. They're super convenient, especially because they dissolve quickly in water, making them perfect for taking to the office or the gym. I highly recommend them, especially if you're looking for a simple and enjoyable way to drink more water."
