Dehydration: The Dangers of Not Drinking Enough Water

Dehydration: The Dangers of Not Drinking Enough Water

Dehydration is a state of having too little water in the body. While it can happen at any time, dehydration is especially dangerous in hot weather or during exercise. Dehydration can make you feel weak and increase your risk of heat exhaustion, heat stroke, and fainting. Keep reading to learn more about the dangers of not drinking enough water and how you can avoid dehydration.

What Causes Dehydration?

Dehydration is when your body does not have enough water. When you don't drink enough water, your body will take water from other tissues in your body, like your muscles and kidneys, to keep your brain and spinal cord hydrated. This causes a drop in your blood pressure, which can make you feel lightheaded or dizzy. If you don't drink enough water, you can develop dehydration. If you are active, you may be more likely to get dehydrated because your body sweats to cool you down. When you sweat, you lose fluids. If you do not drink enough water to make up for the loss, dehydration can occur. Dehydration can be caused by many factors: not drinking enough water, exercising in hot weather, having a fever or vomiting and diarrhea. While dehydration can be dangerous for anyone, it's particularly important for young children and older adults, who may be more susceptible.

Signs and Symptoms of Dehydration

• Dry mouth and throat

When you're dehydrated, there's not enough fluid in your body to make saliva, so your mouth and throat feel dry.

• Thirst

You're already dehydrated if you're thirsty. Your body already knows it needs water — so don't ignore that feeling!

• Headaches or dizziness

If you're dehydrated, your blood pressure will drop, which can make you feel dizzy or give you a headache.

• Muscle cramps 

When you don't have enough fluids, your muscles don't get enough oxygen and can cramp up. Cramps can happen in your arms and legs, including your hands, feet, calves and thighs.

• Nausea

If you have diarrhea or vomiting and you're not getting enough fluids, you can become dehydrated. Nausea is one of the first signs that you're getting dehydrated and it can be scary if you don't understand why this is happening.


The Dangers of Dehydration

• Weakness

Dehydration can make you feel incredibly weak, so much so that you can't stand up properly.

• Stomach cramps

When you don't have enough fluids, your stomach cramps up.

• Headaches

You may feel a headache coming on if you're dehydrated and don't drink enough water.

• Swollen or painful joints

If the fluid in your joints is decreased, they can swell.

• Trouble concentrating

Dehydration can make it hard to focus on anything.

• Low blood pressure

When you don't have enough fluids, your blood pressure drops, which can make you feel lightheaded or dizzy.

• Kidney or heart failure

If you're dehydrated, you can develop kidney or heart failure.


How to Stay Hydrated

Staying hydrated is not just about drinking lots of water. It's about drinking lots of water and other fluids, too.

• Drink water

Drink water regularly throughout the day. You can also add fruit or vegetables for flavour.

• Add other fluids

Try to drink other fluids, too, like coffee, tea, milk, smoothies or even juice.

• Don't wait until you're thirsty

By then, it's too late. Experts recommend checking your urine colour to see if you're hydrated.


Tips to Avoid Dehydration

• Wear sunscreen

This will help protect your skin from the sun's rays and reduce your risk of burns.

• Stay in the shade

When temperatures soar, try to stay in the shade as much as possible.

• Wear loose-fitting clothing

Wear light-coloured, loose-fitting clothing when the weather is hot.

• Check forecast

Don't forget to check the forecast before you head outdoors. If it's going to be hot, remember to hydrate before you go out.

• Stay indoors

Try to stay indoors as much as possible when the heat warning is in effect.

• Take frequent breaks

If you're outside in the heat for a long time, take frequent breaks in a cool place.

• Avoid drinks with caffeine

These can make you feel like you're hydrated but actually don't rehydrate your body.

• Avoid drinking sports drinks

These can actually dehydrate you if you drink too much.

• Get adequate sleep

​Sleep is important for rehydrating your body.


Dehydration is a serious condition that can lead to illness or even death if not treated. You can prevent dehydration by drinking fluids throughout the day, even when it isn't hot outside. Be sure to drink plenty of water daily to avoid dehydration, especially when exercising or in hot weather. If you feel like you're becoming dehydrated, drink water as soon as possible. This will help bring your body back to normal and reduce the risk of any serious health problems.