In This ArticleView AllIn This ArticleWhat Is Fatigue?What Is Dehydration?What’s the Link Between Dehydration and Fatigue?How to Ensure Proper Hydration to Prevent FatigueFAQs
In This ArticleView All
View All
In This Article
What Is Fatigue?
What Is Dehydration?
What’s the Link Between Dehydration and Fatigue?
How to Ensure Proper Hydration to Prevent Fatigue
FAQs
Many folks are familiar with the feeling of fatigue. Even if it’s not a daily experience, you’ve probably felt tired and low on energy from time to time. But could it be a result of dehydration? The number of people who experience dehydration is tough to measure, especially when it comes to moderate dehydration, which probably affects many daily. The effects of dehydration may impact you in ways you don’t even realize. In this article, we’ll share the connection between dehydration and fatigue and how to ensure you’re properly hydrated to feel your best.
4 Sneaky Reasons You’re Dehydrated That Have Nothing to Do with Drinking Water
According to theNational Library of Medicine, fatigue is “a feeling of weariness, tiredness or lack of energy.” That differs from wanting to sleep, which is considered drowsiness. Symptoms of fatigue, on the other hand, include:
Fatigue can be a sign of an illness or a relatively harmless and normal feeling. Some illnesses associated with fatigue includeiron-deficiency anemia, depression, thyroid disorders and sleep disorders.
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Your lethargy or mental exhaustion might stem from being dehydrated. Here are two ways they’re connected.
Fatigue Is a Symptom of Dehydration
According to the National Library of Medicine, fatigue is one effect of dehydration. You may feel extra sluggish, mentally and physically, if you’renot taking in enough fluids. Among older adult women, those who were more hydrated had better attention and processing speeds compared to those who were less hydrated (or overhydrated), according to research in theEuropean Journal of Nutritionin 2019. That said, many things can cause fatigue, and there can be many other symptoms of dehydration besides fatigue.
Dehydration Can Reduce Endurance and Muscle Strength
Several studies have evaluated the effect of dehydration on athletic performance, including on measures of endurance and fatigue. For example, a 2018 study published inFrontiers in Physiologyfound that combat sports athletes who were dehydrated reported feeling more fatigue and experienced reduced muscle-strength endurance.
Another study, published in 2018 inThe Journal of Strength & Conditioning Research, examined the effects of dehydration on mixed martial arts athletes. They found that strength and endurance were worse for those who were purposely dehydrated than for members of a control group, even 24 hours after they were allowed to rehydrate.
Given that dehydration can lead to some not-so-pleasant symptoms, including fatigue, you may wonder how to stay hydrated. TheInstitute of Medicinerecommends adults consume 2.7 to 3.7 liters of water daily, depending on age and sex. (That’s 91 to 125 ounces of fluids per day.) Water can come from plain water, other liquids orwater-rich foodslike fruits, vegetables and soups.
In addition, the amount can vary depending on climate, physical activity and health conditions. For example, if you live in a hot climate and are very physically active, your fluid needs will likely be higher than someone living in a cold climate who is sedentary.
One of the best ways to check your hydration status is to monitor your urine. Ideally, your urine should be a pale yellow color. If it’s dark yellow or amber-colored, you probably need to drink more fluids. You can also consider how often you’re urinating. Urinating every two to three hours usually signals adequate hydration.
Of course, water is a great option to promote hydration. However, if you get bored with water, there are other options out there. Here are some ideas:
The Bottom Line
Dehydration can cause numerous symptoms, one of which is fatigue. The best way to rehydrate depends on how dehydrated you are and the root cause. Be mindful of symptoms of dehydration like dark-colored urine or infrequent urination, and act fast to add more fluids. Dehydration-related fatigue can take some time to resolve after rehydration, so stay mindful of your fluid intake every day to prevent dehydration in the first place.
4 Signs You’re Drinking Too Much Water
Frequently Asked QuestionsIf you’re feeling tired and low on energy, do a self-check to see if you’re also experiencing symptoms of dehydration, such as dry mouth, thirst or infrequent urination. If you notice these symptoms, your fatigue may be related to dehydration.Research shows it may take some time to bounce back from dehydration-related fatigue. However, as soon as you noticesigns of dehydration, drink some fluids. If you’re very dehydrated due to diarrhea, vomiting or an intensely sweaty workout, you may want to opt for a sports drink with electrolytes or an oral rehydration solution over regular water.Common signs of dehydration include dry mouth, thirst, infrequent urination, fatigue, dizziness, dry skin, dry lips and dark-colored urine. These are all signs that you could use more fluids.The amount of water you need to rehydrate will vary based on how dehydrated you are. In fact, if you are very dehydrated, especially if it’s related to diarrhea, vomiting or sweat, you may even need to drink an oral rehydration solution.
Frequently Asked Questions
If you’re feeling tired and low on energy, do a self-check to see if you’re also experiencing symptoms of dehydration, such as dry mouth, thirst or infrequent urination. If you notice these symptoms, your fatigue may be related to dehydration.
Research shows it may take some time to bounce back from dehydration-related fatigue. However, as soon as you noticesigns of dehydration, drink some fluids. If you’re very dehydrated due to diarrhea, vomiting or an intensely sweaty workout, you may want to opt for a sports drink with electrolytes or an oral rehydration solution over regular water.
Common signs of dehydration include dry mouth, thirst, infrequent urination, fatigue, dizziness, dry skin, dry lips and dark-colored urine. These are all signs that you could use more fluids.
The amount of water you need to rehydrate will vary based on how dehydrated you are. In fact, if you are very dehydrated, especially if it’s related to diarrhea, vomiting or sweat, you may even need to drink an oral rehydration solution.
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