Dehydration 101: Fluid Targets, Early Warning Signs & DIY Electrolyte Fix

**If your urine is the colour of apple juice, you’re already mildly dehydrated.**

- Aim ~35 ml kg‑¹ fluids (≈ 2.5 L for 70 kg adult) - Check urine colour: pale‑straw = hydrated - Add ⅛ tsp salt + 1 Tbsp sugar to 500 ml water for quick DIY electrolyte

Water transports nutrients, lubricates joints, regulates temperature and supports brain function; even mild dehydration affects mood and focus.

| Group | Fluids | Notes | |-------|--------|-------| | Women | 2.0–2.7 L | inc. food water | | Men | 2.5–3.7 L | | | Athletes | +0.5–1 L h⁻¹ exercise | include electrolytes |

- Dark‑yellow urine - Dry mouth, cracked lips - Headache, dizziness - ↓ skin turgor (pinch test)

- Kids & elderly (impaired thirst) - Athletes & outdoor workers - High‑altitude travellers - Keto / low‑carb dieters (↑ water loss via glycogen)

- Cucumbers, watermelon (95 % water) - Skim milk rehydrates better than plain water (protein + electrolytes) - Herbal teas; limit coffee > 4 cups

- Sodium retains water; potassium prevents cramps - DIY oral rehydration: 500 ml water + 1 Tbsp sugar + ⅛ tsp salt + squeeze lemon

- Start day with 500 ml water - Use a 700 ml bottle: finish 4 fills = meets goal - Flavour with mint or berries to drink more

| Myth | Fact | |------|------| | “Eight glasses fits all.” | Needs vary by size, climate, activity. | “Coffee dehydrates.” | Moderate coffee counts toward fluids. | “Clear urine is ideal.” | Very clear may indicate over‑hydration.

Monitor urine colour, sip consistently, add electrolytes when sweating—a simple routine keeps dehydration (and headaches) at bay.

1. Sawka MN. *J Appl Physiol* 2024. 2. EFSA Water Adequate Intakes, 2023. 3. Maughan RJ. *Nutrients* 2025.