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The Sun
5 days ago
- Health
- The Sun
Bad breath, food cravings and and nine other subtle signs you are dehydrated as UK enjoys warm weather
HEADACHES, dizziness or simply feeling thirsty – we probably all think we know when we need to drink a bit more water. But there are more subtle signs of dehydration, and ignoring them could prove fatal. 6 Our bodies are about 60 per cent water, and we need six to eight glasses of fluid a day to stay healthy, says the NHS. But more than three-quarters of us don't drink even half of that. 'By the time we feel thirsty, we're already dehydrated,' says Dr Helen Wall, an NHS GP from The Oaks Family Practice in Bolton. 'We lose around one to two per cent of our body weight before we start to feel thirsty, which is around a litre of fluid. 'So, it's always better to pre-empt thirst.' While the effects are usually mild and short-lived, dehydration can kill. Dr Thuva Amuthan, an NHS GP and founder of Dr. Derme Skin Clinics, says: 'Severe dehydration increases the risk of urinary tract infections, kidney failure and stones. 'It can also lead to seizures, a coma and, in extreme cases, shock, potentially even leading to death.' While thirst is the most obvious, here are 11 more subtle symptoms of dehydration… Rosy cheeks During warm weather, everyone tends to be a bit more flushed, says Dr Wall. She goes on: 'But rosy cheeks can be a sign your body is struggling to regulate your temperature, which is what can happen when we're dehydrated. 'Everyone's had that overheating feeling, and red cheeks are a sign you should be consuming more fluids than you are.' Bad breath 6 'Saliva actually controls the bacteria in your mouth, so a side effect of being dehydrated is having a dry mouth,' Dr Wall explains. 'If your saliva production slows down, you'll get an unpleasant taste in your mouth because the bacteria aren't being controlled, and it can also start to smell bad. That's why people have 'morning breath' — they've become dehydrated overnight.' Clumsiness Keep bumping into tables or dropping your phone? You might need some water. Dr Amuthan says: 'Poor coordination can be a key sign of dehydration. The brain usually contains a lot of water. When we're dehydrated, its function is affected. You might find yourself being clumsier than normal or knocking things over. If that's you, it could be time to grab a drink.' Bad mood Most of us get a bit cranky when we're too hot — and that's backed by science. 'Studies have found that even mild dehydration can affect brain chemistry,' says Dr Wall. 'When you're dehydrated, blood volume drops, so less oxygen and glucose reach the brain. That can affect the part that's involved in emotional regulation. Irritability, anxiety-like feelings, brain fog and tiredness can all, in part, be down to being mildly dehydrated.' Dry skin 6 While it could be caused by eczema, harsh soaps or hormones, dehydration might be to blame for dry skin. Dr Wall says: 'This is something we look for in children particularly. If you pinch the skin and it stays up, doesn't bounce back straight away, takes time to return to its normal appearance or is really dry, that can be a sign of dehydration.' Leg cramps 6 'If you lose lots of fluid from your body and it can't cool down like it needs to', says Dr Wall, 'you can get heat exhaustion. It's to do with changes in electrolytes, including sodium and potassium, which can become unbalanced when you are lacking water.' Dr Amuthan adds: 'This can cause nerve signals to misfire, making muscles contract involuntarily into cramps or spasms, which can be painful.' To replace lost salts and combat cramps in hot weather, try electrolyte drinks. Food cravings 6 What do you crave on hot days? An ice lolly or ice cream? Or a big bag of crisps? 'This can be a sign of thirst,' says Dr Wall. 'Your liver uses a lot of water to release stored glucose so, when you're dehydrated, it might be struggling to do so. You might crave more sweet things, but sometimes people want salt because they're losing it in their sweat. This is a sign you're becoming dehydrated. Don't ignore it.' Memory loss Dehydration can even affect our concentration and short-term memory. Says Dr Wall: 'When we lose fluids, our hearts have to work harder to pump blood around our bodies to supply our cells with oxygen. 'That extra effort can cause palpitations and affect the pumping of oxygen to our brains so we get dizzy and more confused.' Constipation 6 If you struggle to go to the toilet when on holiday, you might blame it on the food. But constipation is actually another sign of dehydration. 'Our bowels need a good amount of fluid to move stools along,' says Dr Wall. 'Bowels can become quite sluggish, so it's important to drink plenty of fluids during warm weather to ensure you go as regularly as usual.' Dark urine When you go to the loo, your pee should be pale yellow. Any darker and you need more fluids. 'Dehydration is one of the most common causes of dark urine,' says Dr Amuthan. 'When you're well-hydrated, your kidneys produce dilute urine, which is usually pale yellow due to low concentrations of urochrome — a natural pigment that comes from breaking down haemoglobin. 'If you're dehydrated, your kidneys conserve water, which means less urine is produced and it's a darker colour. 'Ideally, it should be clear to pale yellow or straw-coloured.' Sunken eyes Don't blame tired-looking eyes just on late nights. 'There are lots of internal signs of dehydration, but sunken eyes is an external one,' says Dr Wall. 'If the space under your eyes is hollowed out or darker, it could be dehydration. 'Dry lips are also a sign you need more fluids, so check the mirror in hot weather to see if you're dehydrated.' Take fluids but don't overdo it STAY hydrated to ward off complications. Here, Dr Helen Wall describes some of the more serious conditions you can experience if your body lacks fluids . . . SEIZURES: In extreme cases, a lack of electrolytes, including magnesium and potassium, can lead to seizures when you're dehydrated. HYPOVOLEMIC SHOCK: When the body becomes severely dehydrated, blood volume decreases – known as hypovolemia. This prevents the heart from pumping enough blood to meet the body's demands, which can result in organ damage or failure if untreated. UTIs: We need well-hydrated urine as it helps to flush bacteria out of the urinary tract. If mild dehydration goes on for long enough, it can cause inflammation and infection. BRAIN DAMAGE: Severe dehydration can cause irreversible changes in the brain. Brain tissue shrinks, even when we're mildly dehydrated, which is what causes headaches, and it can cause delirium and even brain damage when severe. KIDNEY DAMAGE: The kidneys need a lot of fluid to be able to do their job. Chronic dehydration causes them to work harder, which can lead to kidney stones and chronic kidney disease. IT'S important not to be scared into drinking too many fluids. The NHS suggests around two litres a day, and that's plenty. Overhydration can cause sickness, vomiting, headaches and, in serious cases, the brain can swell, which can lead to delirium, coma and death.
Daily Mirror
20-07-2025
- Health
- Daily Mirror
'I spent £1K on a wedding dress I hated and common health problem is to blame'
Hormones can affect everything from mood to decision-making, but learning to manage them can help bring balance back to your life, as Tinisha Graham discovered Hormones shape how we react to external factors. They make us feel confident, excited and happy, but they can also lead to self-doubt and leave us feeling low on self-esteem. Dr Helen Wall, GP partner and trainer at The Oaks Family Practice in Bolton, says, ' Female hormones fluctuate throughout the month, particularly in individuals with menstrual cycles, and these changes can influence mood, energy levels and how well our brain functions, including executive decision-making. 'Decisions about your relationships, health and even your finances are affected by these invisible influencers, and for those still experiencing a monthly menstrual cycle, understanding your hormonal fluctuations can be key to your overall happiness." Dr Wall says the early follicular phase (days 1-14), which your period will form the first few days of, is when hormone levels, particularly oestrogen and progesterone, are low, so you can expect to feel fatigued or less motivated, and crave carbohydrates for energy. 'But near the end, oestrogen begins to rise, often leading to increased energy, improved mood and enhanced brain clarity,' she says. 'You might feel more confident and in control. This is the best time for making significant decisions.' Around day 14, oestrogen peaks and the luteinizing hormone surges, leading to heightened confidence, sociability and a positive mood – but risk-taking tendencies might increase. In the final two weeks, progesterone rises alongside moderate oestrogen levels, promoting calmness and focus for some women. By the end of the month, oestrogen and progesterone levels drop. Dr Wall says, 'Women may feel irritable, have brain fog and feel out of control of their moods. It's best to avoid decision-making just before or during your period if you can.' Here, we explore some simple ways to manage hormonal effects, whatever your stage of life. Curb your early coffee Drinking coffee on an empty stomach triggers the release of adrenaline and cortisol, so it's best avoided first thing in the morning. Gabrielle Newman, nutritionist at The Fast 800 Programme, says, 'Pausing caffeine for the first 90minutes of the day (at least!) helps to promote the most balanced cortisol awakening response, and can even better support our energy levels throughout the day.' Sunlight therapy 'Getting natural light exposure within the first hour or so of waking is a great way to support optimal hormone balance,' says Gabrielle. 'The combination of walking and getting sunlight is a win-win for hormones, energy and overall health. Morning light exposure is a huge regulator of circadian rhythm, and light exposure triggers the healthy release of cortisol in the morning to support the body's natural rhythm.' Eat well for balance 'High oestrogen increases dopamine – the 'reward' hormone responsible for feelings of pleasure – in the brain,' says Dr Wall. 'This is when you might make impulsive decisions, but there are natural ways to balance this feeling. 'Regulate dopamine levels by maintaining a healthy weight, managing stress and making dietary adjustments such as adding more fibre and healthy fats, limiting alcohol and processed sugar, and potentially exploring phytoestrogens from sources like flaxseeds." Tinisha Graham, 25, from St Helens, admits she has made some big financial decisions she regrets, and blames hormones and her menstrual cycle. 'My menstrual cycle has affected me for as long as I can remember. At the start of the month I always feel a strong desire to meet expectations. When I went to buy a wedding dress, it became a lesson in how my emotional tendencies can influence big decisions. 'The first shop I visited had a lovely atmosphere and the assistant was kind and patient. Yet I pressured myself to say yes to a dress I didn't love. I spent nearly £1,000 on a gown I didn't want to wear. 'Two weeks later, during my menstrual phase, I was able to reflect on my decision. I found a dressmaker and sent her my measurements along with examples of dresses I liked. She delivered my dream dress for a fraction of the cost. It was perfect and it felt so me. 'Another time, I impulse-bought two dogs in just three months for around £1,500. At the time of both purchases, I was in my ovulatory phase when my energy and confidence levels peaked. I felt like I could take on anything, including responsibility for two dogs. 'While I adore them, I underestimated the immediate financial and emotional cost of raising two puppies in close succession, especially as my partner and I had only been out of uni for just over a year at the time. We had just found freedom then had these huge commitments. 'I also booked a quickie wedding in the high-energy ovulatory phase, so it had to be organised in record time. And I've booked elaborate trips to Las Vegas when I've felt emotionally vulnerable. 'If you're not aware of them, hormones can lead to lifestyle choices you wouldn't usually make.'
