10 sneaky ways you might be making yourself dehydrated

Maybe you’re guilty of not drinking enough water on a regular basis, but there are also other lesser-known reasons you’re dehydrated. Here are the mistakes that could lead to dehydration – and what to do instead.

Weather affects more than your outfit for the day – changes in climate can also impact your hydration. “If the atmosphere goes from very dry to humid, it can affect how much you sweat, which will then affect your water requirements for the day,” says Dr Shanna Levine, a clinical instructor of medicine at Icahn School of Medicine at Mount Sinai in New York.

The more you sweat, the more water you lose; plus, changes to air quality can affect your respiratory drive, causing you to breathe off more water and become dehydrated that way, she says. “I encourage my patients to start each day with an 250ml glass of water and keep a one-litre bottle with them throughout the day so they can keep track,” says Dr Levine.

Skin is an organ and a barrier to fluid loss; any time it’s compromised by a burn or sunburn, it can struggle to maintain proper hydration levels, says Dr Levine. Natural ageing can also make it harder for the skin to maintain moisture, she says, so it’s important to keep it properly moisturised and protected from the sun.

Want to keep your skin soft, supple and hydrated? Consider adding these complexion-boosting foods to your supermarket shopping list.

A balanced diet – whole grains, lean protein, and lots of fruit and veggies – is the key to an overall healthy body. But it also quietly contributes to hydration throughout the day. “Fruit and vegetables are super hydrating, especially zucchini, cucumber, and watermelon. Adding these to your diet can really help extend your fluid status. I tell my clients to eat the rainbow,” says dietitian Elizabeth Shaw.

Learn to spot the signs you’re not eating enough vegetables.

Travelling can put you in danger of becoming dehydrated. When you stray from routine, your eating habits can take a hit: You grab unhealthy choices on the go or aren’t able to find as many water-packed fruit and veggies. You may also reduce your water intake without even meaning to. “On a long trip or commute, people often drink less to cut down on bathroom breaks. And on holiday, you might not always have water nearby like you do at work,” says Shaw. Monitor your urine; if it’s dark yellow or brown, find time to grab a drink.

Find out what happens to your body when you start drinking enough water a day.

Many medications can act as diuretics, making you urinate more and putting you at risk for dehydration, says Dr Levine. Know what’s in your medicine cabinet. It’s important to read the labels on each bottle and be aware of all side effects, including dehydration. Other side effects, such as diarrhoea or vomiting, can also reduce your fluid levels.

Here are nine questions you must ask your pharmacist when picking up a new prescription.

Stress causes your adrenal glands, which sit right above the kidneys, to release more of the stress hormone aldosterone, which regulates fluid and mineral levels in the body. More aldosterone signals your kidneys to take in more sodium, which then has to leave the body in the form of urine, depleting your fluid levels, says Dr Levine.

Check out these herbs that can help ease stress.

Pair your alcohol of choice with a glass of water to help ward off dehydration. “Alcohol turns off an antidiuretic hormone, which is why people urinate a lot when they drink. Then, you replace that fluid with more alcohol, which is not good for hydration,” says Dr Levine.

Check out these nine signs you’re drinking too much water.

“Sliced meats are very high in salt, but people don’t realise it. They think they’re being healthy by eating a turkey sandwich, but they’re filling their body with salt and preservatives,” says Dr Levine. Avoid processed foods as often as possible and opt for fresh items instead.

Here are 7 clear signs salt is making you sick.

Pregnancy and breastfeeding can be a wonderful part of motherhood, but you could be dehydrating yourself while you’re busy hydrating your baby. Moving water, proteins, and minerals from your body to your little one’s (both in the womb and after) can lower your hydration levels, making it especially important to drink up so you can replenish your supply, says Dr Levine.

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