Stay Hydrated

Twelve signs you’re not getting enough water


Online Exclusive posted Monday, June 5, 2017 – 9:53am

We’re not sure how it is in your neck of the woods, but for the staff here at the SPORTS `N SPOKES production office in Phoenix, it’s getting pretty toasty.

While it’s considered a dry heat, it’s still hot, and that got us thinking about summer activities and keeping well hydrated. What you may not realize is at any given moment, especially this time of the year, you may be dehydrated. If severe enough, you can end up in the hospital, or worse, die.

Data from shows that roughly 60 percent of the human body is made up of water. Dehydration happens when you’ve lost too much water in your body without replacing it.

When our bodies get hot, we sweat. Sweat regulates our temperature through evaporative cooling. No water equals no cooling mechanism and that equals big problems. Monitoring your water intake is even more important for people with spinal-cord injuries and while you may think you’ve had plenty of water, take a look at these twelve signs that you’re dehydrated.

Signs of dehydration

1.) You’re thirsty
2.) You have a headache
3.) You’re dizzy
4.) You’re nauseated
5.) Your urine is dark yellow
6.) Muscle cramps

Not so obvious signs

1.) Bad breath
2.) Dry skin
3.) You feel lethargic
4.) Sudden food cravings
5.) You feel cranky
6.) You’re constipated


So how much water should you be drinking? Half your body weight in ounces is a good way to track your water intake. For example, a 130 lb. woman should drink at least 65 ounces each day. Working or exercising outside? Drink more. The American College of Sports Medicine suggests drinking an additional 12 ounces of water for every 30 minutes of strenuous activity.

Final words of water wisdom:

Drink water before you feel thirsty.
Drink water as soon as you wake up in the morning. Not only will it rehydrate you after several hours of sleep, but it will flush out toxins and speed up your metabolism.
Soda, juice, coffee or alcohol is not going to help you stay hydrated.
If plain water is a bit boring for you, try sparkling water. Just make sure it doesn’t have added sweeteners. La Croix and Arrowhead sparking waters make a good substitute for plain water and the fizz will give you that “drinking soda” satisfaction.

Cucumbers, watermelon, celery, cantaloupe, strawberries and bell peppers also have a high water-content, so eat up. They’ll also help with hydration through the day.

Stay cool this summer and above all, keep hydrated.

Of course, there’s an app for that. Day Logger Inc. has created a hydration tracker that you can download to your mobile phone. The app charts and tracks the amount of water you’re drinking and sends reminders when you’re lagging behind.

You can download the app on the iTunes or Google Play.


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