It’s been super hot of last and many people are dehydrated and don’t even know it, says Sarah Jefferies from Emergency First Aid At Work Course
A leading health and first aid educator is warning that dehydration often shows up in subtle ways that are frequently missed.
Health Expert Sarah Jefferies, from Emergency First Aid At Work Course says:
“We tend to associate dehydration with feeling thirsty or lightheaded – but by the time you’re noticeably thirsty, you’re already dehydrated. Some of the earliest signs are surprisingly easy to overlook.”
The lesser-known symptoms of dehydration include:
- Irritability or mood swings – Dehydration can affect the brain and make you more short-tempered or anxious.
- Bad breath – Saliva has antibacterial properties, and dehydration reduces its production, causing odour.
- Craving sugar or salty snacks – When hydration is low, your body may misfire hunger signals to compensate.
- Dizziness when standing up – A drop in blood pressure due to low fluid levels can cause postural dizziness.
- Dry eyes or blurred vision – Lack of fluid can affect tear production and eye lubrication.
- Dark yellow or strong-smelling urine – A classic but often ignored sign, especially if bathroom trips are infrequent.
Jefferies continues:
“Dehydration doesn’t just affect athletes or people working outside. Office workers, commuters, and even children in school are at risk. Staying properly hydrated is a simple but critical step in avoiding everything from headaches and fatigue to more serious heat-related illnesses.”
The hidden culprits in your diet
As well as not drinking enough water, some common foods and drinks can actually contribute to dehydration:
- Salty snacks and ready meals – Excess sodium pulls water from your cells and increases fluid loss.
- Caffeine-heavy drinks – Coffee, energy drinks, and some teas can act as diuretics in high quantities.
- Alcohol – Especially during warm weather, alcohol speeds up fluid loss and impacts electrolyte balance.
- High-protein, low-carb diets – These can increase your water needs, especially if you’re cutting carbs heavily.
- Fizzy drinks and sugary treats – These can spike blood sugar and lead to increased urination and fluid loss.
Top tips to stay hydrated during warmer months:
- Carry a refillable water bottle and sip regularly – don’t wait to feel thirsty.
- Eat water-rich foods like cucumber, watermelon and strawberries.
- Limit dehydrating drinks like coffee and alcohol, especially in the sun.
- Be extra mindful if you’re taking medications that affect fluid balance.
Additional images
Engin Akyurt
KOBU Agency
Nigel Msipa
Jacek Dylag
