5 Signs You Need to Drink More Water
1. You Feel Tired for No Clear Reason
When your body is running low on water, it affects how your cells produce energy. Even mild dehydration can make you feel sluggish, foggy, or unusually tired.
Backed by research from Nutrition Reviews: Popkin et al., 2010
2. Your Urine Is Dark Yellow
One of the simplest hydration checks is color. Pale yellow = good. Dark yellow = drink more water. If your urine is strong-smelling or very concentrated, it may be a sign your body is trying to hold onto fluids.
Source: Centers for Disease Control and Prevention (CDC)
3. You Have a Headache or Feel Lightheaded
Dehydration can cause blood vessels to constrict, limiting oxygen to the brain. This can trigger headaches or dizziness, especially when standing up quickly.
Source: Institute of Medicine, 2005 Dietary Reference Intakes
4. Your Skin or Mouth Feels Dry
If your lips are cracking, your skin feels dry, or your mouth is sticky, your body might be redirecting water away from the surface to protect vital organs.
Source: Mayo Clinic, Dehydration Symptoms & Causes
5. You’re Not Using the Bathroom Often
Going long hours without urinating could mean your body is conserving water. Most adults should urinate at least every 3–4 hours during the day.
Source: Manz & Wentz, 2005, Nutrition Reviews
How Much Water Do You Need?
Most adults need about 2–3 liters (8–12 cups) of fluids per day more if you’re active, pregnant, or live in a hot climate. This includes water, herbal teas, broth, and water-rich foods like fruits and vegetables.
Take Action: Stay Hydrated Today
Want to stay on track? Download our free Daily Hydration Tracker to monitor your intake and build better hydration habits.
This article is for educational purposes only and is not a substitute for medical advice. For personalized guidance, consult your healthcare provider. Full disclaimer at www.eshernutrition.org.
