This is how to know if you’re actually hydrated, most people get it wrong

How can I tell if I'm drinking enough water?

This is how to know if you’re actually hydrated, most people get it wrong
© NutrisCorps - This is how to know if you’re actually hydrated, most people get it wrong
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Drinking water, we all know it’s important. But between busy days, heat, physical activity, or just forgetting, it’s easy to fall short of what we truly need. And you, are you sure you’re properly hydrated? You don’t have to wait until you’re thirsty to ask the question: there are simple signs that show whether your body is getting enough water… or begging for more. Here’s how to find out.

Why is hydration so essential?

Our body is made up of about 60% water. It’s everywhere: in our cells, blood, organs… Water helps to:

  • Regulate body temperature
  • Transport nutrients and oxygen
  • Eliminate toxins
  • Ensure proper brain and muscle function

Without enough water, everything goes off balance. Even mild dehydration can lead to fatigue, poor focus, digestive issues, skin problems, mood swings… That’s why you should drink before feeling thirsty.

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1. Your urine tells the truth

This is one of the most reliable indicators. The color and frequency of your urination say a lot about your hydration level:

  • Clear or pale yellow: you’re well hydrated
  • Dark yellow to amber: your body needs more water
  • Infrequent or very concentrated urine: dehydration alert

Ideally? You should urinate every 3 to 4 hours, with a light yellow color. If you’re taking supplements or vitamins, note that they can temporarily darken urine without meaning you’re dehydrated.

2. Your mouth or lips are often dry

Dry mouth, chapped lips, especially in summer or winter, are clear signs that you’re not drinking enough.

Thick saliva, dry or pasty tongue, your body is signaling a lack of water. A simple glass of water can often restore balance.

3. Your skin lacks elasticity

The skin pinch test is a classic. Gently pinch the skin on the back of your hand, then release:

  • If it springs back immediately, you’re good
  • If it stays wrinkled for a few seconds, that’s a sign of dehydration

Well-hydrated skin is supple, elastic, and plump. On the other hand, tight, peeling, or dull skin may suggest a deeper lack of hydration.

4. You frequently have headaches

A dull headache, heaviness, or pressure in the head? One of the first signs of dehydration can be a drop in blood volume, disrupting brain oxygenation.

Before reaching for medication, start with a glass of water. Often, that’s enough to quickly relieve the discomfort, especially if you haven’t drunk water for a while.

5. Your energy is dropping fast

Fatigue without clear cause, trouble focusing, frequent yawning… these can all be signs of insufficient hydration.

Water is crucial for delivering glucose and oxygen to the brain. Without it, your cognitive functions slow down. The result: you feel sluggish, slow, even irritable.

Feeling a slump? Try a glass of cool water and stretch a bit. You may be surprised how fast your energy returns.

6. You often feel hungry… but it’s just thirst

The brain sometimes confuses hunger with thirst. If you’re craving a snack soon after eating, ask yourself if you might just be thirsty.

Useful tip: drink a glass of water and wait 10 minutes. If the urge goes away, it was thirst. Good hydration can help you manage cravings better.

7. Your digestion is irregular

A poorly hydrated body means a sluggish gut. Water is essential to soften stools and help them move through the intestines. If you’re often constipated, try drinking more before reaching for fiber or laxatives.

Goal: 1.5 to 2 liters per day, spread throughout the day.

Which drinks should you choose?

Water remains the best drink for hydration. Still, sparkling, warm or cold, the key is to drink regularly. But feel free to vary:

  • Unsweetened cold herbal teas
  • Homemade infused water (mint, lemon, cucumber…)
  • Mineral-rich waters, especially if you sweat a lot
  • Cold soups, diluted smoothies, unsweetened natural juices

Watch out for diuretic drinks like coffee, tea, or alcohol, they increase water loss and don’t count toward your hydration goals.

Simple tips to stay hydrated

  • Always keep a bottle within reach
  • Drink a glass of water upon waking, and before each meal
  • Use an app or reminder if you tend to forget
  • Add water-rich fruits to meals (watermelon, melon, cucumber, tomato)
  • Listen to your body, even without thirst

Listen to your body’s signals

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Hydration isn’t just about drinking when you’re thirsty. It’s about caring for your body every day and recognizing the signals it sends. Urine, skin, energy, digestion… these indicators guide you. With the right habits, you can improve your overall health and well-being.

So, have you drunk enough today? If you’re unsure, start with a big glass of water, it’s often the best answer.

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