Dehydration – Signs, Causes, & Prevention

Put simply, dehydration is often caused by not drinking enough water, or when your body loses more fluid than it absorbs. Read on to find out what dehydration looks like, what some of the not-so-obvious causes are, and how you can prevent it.

Signs of Dehydration

Signs of dehydration are universal and commonly look the same across age ranges and genders.

Signs of dehydration include:

  • Yellow urine that is darker than usual
  • Urinating fewer times per day
  • Feeling thirsty
  • Feeling dizzy, tired, and lethargic
  • Headaches
  • Dry, flaky skin
  • Dry lips and mouth

What Causes Dehydration

The inconvenient signs of dehydration can be easily avoided if one understands the root cause. These are some common causes for dehydration:


Too much exposure to the sun – also known as heat stroke or heat exhaustion- can be causing you to feel dehydrated. Furthermore, blood flow to sunburned skin can cause even more water loss. And physical activity only exacerbates the issue, as your body will be losing more water. Try to avoid physical activity for long periods of time in the sun and hydrate often.


Exercise may be good for your body, but sweating too much during a workout means your body is losing water, fast.

According to Amanda Carlson, director of performance nutrition for Athletes’ Performance, “just losing 2% of your body weight in fluid can decrease performance by up to 25%.”

Make sure to compensate for the water lost during your workout by drinking

  • At least 15 ounces of water one hour before your workout
  • At least 8 ounces of water 15 minutes before your workout
  • 8 ounces every 15 minutes during your workout

Illnesses and Medication

Some illnesses, especially those that result in fever can cause you to sweat profusely, leaving your body extremely dehydrated. Side effects of some medications may be loss of water. Carefully read labels, consult your doctor, and continuously drink water to rehydrate your body properly.

Vomiting and Diarrhea

Vomiting and Diarrhea are known to lead to dehydration. Recuperate with a sufficient amount of water to make up for what your body lost.

How to Prevent Dehydration

Water makes up about 60% of our bodies and is essential to keep our joints lubricated and functioning properly. It also aids digestion and plays a crucial role in health and beauty. Look, feel, and perform your best by preventing dehydration with these simple tips.

Drink Plenty of Water

The most obvious solution is to drink more water. Yet, it’s often underestimated. Don’t wait until you’re thirsty to drink water. Men require about 3.7 liters per day, while women need about 2.7 liters.

If water is too bland, you can find alternative drinks that keep you hydrated here.

Change your Diet

The food you’re eating might also be leaving you thirsty and dehydrated. Include more water-rich fruits and vegetables into your diet, like spinach, broccoli, watermelon, and cucumbers.

Introducing LOCH

Staying hydrated may sound like a complete lifestyle shift, but it doesn’t have to be. LOCH’s range of convenient and colorful reusable water bottles offers a sustainable solution to getting all the water your body needs.

The copper insulated bottles can be paired with LOCH’s vegan leather straps made of recycled plastic, so your bottle never leaves your side and remains a constant reminder to drink water throughout the day.

Still having trouble staying hydrated? We have 6 simple steps you can follow here.


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