How can you tell if you’re dehydrated at home. What is the pinch test for dehydration. Why is proper hydration important for health. What are the signs and symptoms of dehydration to watch out for. How much water should you drink daily to stay hydrated.

Understanding Dehydration and Its Impact on Health

Dehydration occurs when your body loses more fluids than it takes in, disrupting normal bodily functions. Staying properly hydrated is crucial for overall health and wellbeing. But how can you tell if you’re drinking enough water throughout the day?

Nutritionist Pooja Makhija shares a simple dehydration home test that can help you quickly assess your hydration status. This easy pinch test, also known as the skin turgor test, can be done anytime to check if you need to increase your fluid intake.

Why Proper Hydration Matters

Adequate hydration is essential for:

• Regulating body temperature
• Aiding digestion
• Flushing out toxins
• Maintaining healthy skin
• Supporting cognitive function
• Lubricating joints
• Transporting nutrients and oxygen to cells

When you don’t drink enough water, it can negatively impact multiple systems in your body. That’s why it’s important to stay on top of your hydration, especially during hot weather or intense physical activity.

The Pinch Test: A Quick Dehydration Check

The skin pinch test is a simple way to assess your hydration status at home. Here’s how to perform it:

1. Pinch the skin on the back of your hand, using your thumb and forefinger.
2. Hold the pinched skin for about 3 seconds.
3. Release the skin and observe how quickly it returns to its normal position.

If the skin snaps back quickly, you’re likely well-hydrated. However, if it takes a while for the skin to flatten out, it may indicate dehydration. This occurs because dehydration reduces skin elasticity.

Interpreting the Results

How can you interpret the pinch test results?

• Skin returns to normal immediately: Well hydrated
• Skin takes 1-2 seconds to return: Mild dehydration
• Skin takes several seconds to return: Moderate to severe dehydration

While this test can provide a quick indicator, it’s not foolproof. Factors like age, sun exposure, and skin conditions can affect skin elasticity. Use this test as a general guide, but also pay attention to other signs of dehydration.

Common Signs and Symptoms of Dehydration

In addition to the skin pinch test, there are several other indicators that your body may need more fluids. Being aware of these signs can help you maintain proper hydration throughout the day.

Physical Symptoms

• Dry mouth and lips
• Decreased urine output or dark-colored urine
• Fatigue or weakness
• Dizziness or lightheadedness
• Headache
• Dry skin
• Rapid heartbeat

Cognitive Symptoms

• Difficulty concentrating
• Confusion or irritability
• Mood changes

In severe cases, dehydration can lead to more serious complications, including heat exhaustion, heat stroke, kidney problems, seizures, or even death. It’s crucial to address dehydration promptly when you notice these symptoms.

How Much Water Should You Drink Daily?

The amount of water you need can vary based on factors like age, gender, activity level, climate, and overall health. However, there are some general guidelines to follow:

• Men: About 15.5 cups (3.7 liters) of fluids per day
• Women: About 11.5 cups (2.7 liters) of fluids per day

Remember, these recommendations include fluids from all sources, not just plain water. Foods with high water content, like fruits and vegetables, also contribute to your daily fluid intake.

Factors That Increase Fluid Needs

When might you need to drink more water?

• During hot weather or high humidity
• When exercising or engaging in physical activity
• At high altitudes
• While pregnant or breastfeeding
• When you’re ill, especially with fever, vomiting, or diarrhea

In these situations, be extra mindful of your fluid intake and use the pinch test to check your hydration status more frequently.

Strategies to Stay Hydrated Throughout the Day

Maintaining proper hydration doesn’t have to be a chore. Here are some practical tips to help you drink enough water:

• Carry a reusable water bottle with you
• Set reminders on your phone to drink water
• Flavor your water with fresh fruits or herbs
• Eat water-rich foods like cucumbers, watermelon, and zucchini
• Drink a glass of water with each meal
• Choose water instead of sugary drinks
• Drink water before, during, and after exercise

By incorporating these habits into your daily routine, you can ensure you’re getting enough fluids to keep your body functioning optimally.

The Role of Electrolytes in Hydration

While water is crucial for hydration, electrolytes also play a vital role. These minerals, including sodium, potassium, and magnesium, help regulate fluid balance in your body.

When Do You Need Electrolytes?

In what situations might you need to replenish electrolytes?

• During intense or prolonged exercise
• In very hot weather when you’re sweating excessively
• If you’re experiencing vomiting or diarrhea
• When fasting or following a very low-carb diet

In these cases, consider drinking an electrolyte-enhanced beverage or eating foods rich in these minerals to maintain proper hydration and electrolyte balance.

Dehydration in Special Populations

Certain groups of people may be at higher risk for dehydration and should pay extra attention to their fluid intake:

Older Adults

As we age, our body’s ability to conserve water decreases, and we may have a reduced sense of thirst. Older adults should be especially vigilant about staying hydrated.

Children

Young children are more susceptible to dehydration due to their higher surface area to volume ratio and faster metabolic rates. They may also not recognize or communicate thirst effectively.

Athletes

People who engage in intense physical activity, especially in hot conditions, lose significant amounts of fluid through sweat. Proper hydration is crucial for performance and preventing heat-related illnesses.

People with Chronic Illnesses

Certain medical conditions, such as diabetes or kidney disease, can increase the risk of dehydration. These individuals should work closely with their healthcare providers to manage their fluid needs.

Myths and Facts About Hydration

There are many misconceptions about hydration. Let’s clarify some common myths:

Myth: You need to drink 8 glasses of water a day

Fact: While this is a good general guideline, individual needs vary. Your required fluid intake depends on factors like activity level, climate, and overall health.

Myth: Thirst is a reliable indicator of dehydration

Fact: By the time you feel thirsty, you may already be mildly dehydrated. It’s better to drink water regularly throughout the day rather than waiting until you feel thirsty.

Myth: Coffee and tea don’t count towards hydration

Fact: While caffeinated beverages can have a mild diuretic effect, they still contribute to your overall fluid intake. The hydrating benefits outweigh the diuretic effects.

Myth: You can’t drink too much water

Fact: While rare, it is possible to drink too much water, leading to a condition called hyponatremia. This is more likely to occur during endurance sports or in people with certain medical conditions.

Understanding these facts can help you make informed decisions about your hydration habits and avoid unnecessary concerns.

When to Seek Medical Attention for Dehydration

While mild dehydration can often be addressed at home by increasing fluid intake, severe dehydration requires medical attention. Be aware of these warning signs:

• Extreme thirst
• Very dry mouth, skin, and mucous membranes
• Little or no urination for 8 hours
• Dark or amber-colored urine
• Sunken eyes
• Rapid heartbeat and breathing
• Fever
• Confusion or irritability
• Fainting

If you or someone you know experiences these symptoms, especially if they persist after attempting to rehydrate, seek medical care immediately. Severe dehydration can be life-threatening if left untreated.

Treatment for Severe Dehydration

How is severe dehydration typically treated?

• Intravenous (IV) fluids to quickly replenish lost fluids and electrolytes
• Oral rehydration solutions if the person can drink
• Treatment of any underlying causes, such as fever or diarrhea
• Monitoring of vital signs and urine output

Remember, prevention is always better than cure when it comes to dehydration. Regular use of the pinch test, along with paying attention to your body’s signals, can help you maintain optimal hydration and overall health.

Are You Drinking Enough Water? This Quick Dehydration Test Can Help You Find Out

Dehydration can lead to dry skin, extreme thirst, pain during urination and headaches

Highlights

• Dehydration can lead to several side effects
• Drinking enough water is crucial for different organs to function
• Dry skin can be a sign of dehydration

Staying hydrated is one of the most important aspects of remaining fit in the summer. However, amid our hectic schedules, we often tend to forget to sip on water. This is harmful to the body as dehydration can cause a host of issues ranging from bad breath to dryness of the skin. In more severe cases, one can even experience headaches. But is there a simple way to determine whether you are drinking enough water in between your routine activities? Yes. Thanks to nutritionist Pooja Makhija, you can now sit at your desk and determine if you are dehydrated or not. She began her new Instagram video by describing water to be the “golden nutritional tool forgotten by many of us, especially while travelling. ”

She further said, “Here is an easy way to figure out if your body needs more water. Take the skin on your knuckles and pinch it. If the skin goes down easily, then you are hydrated. If it takes a long time to go down, clearly you are dehydrated. This is not the most robust way to catch dehydration, but it does work.”

In the caption, she wrote, “Chalo, let’s do a quick test and then go quickly chug a glass of health’s most forgotten essential – water!”

Also read: Are You Drinking Enough Water? Watch Out For These Signs And Symptoms Of Dehydration Visible On Your Skin

View this post on Instagram

A post shared by PM | Nutritionist (@poojamakhija)

Other signs of dehydration visible on your body-

Dehydration can lead to dryness of skin, dry eyes, irritability, less urination, fatigue, dizziness, headache and muscle cramp. In severe cases one may also faint or experience rapid heartbeat.

Also read: Can Dehydration Affect Your Blood Pressure Numbers? Here’s How You Can Prevent It

Not drinking enough water can lead to dizziness and extreme fatigue
Photo Credit: iStock

The expert also recently spoke about ways to tackle hair fall triggered by COVID-19 infection. In a video, she said that she would consume seven almonds and two walnuts, one teaspoon each of chia, pumpkin and flax seeds, and one teaspoon of virgin coconut oil on an empty stomach daily. For protein, Makhija also recommended the consumption of eggs. She also spoke about the importance of consuming ample vitamin D, vitamin B12 and vitamin C. In her caption, she wrote, “These are nutrients (foods + supplements) that have helped my clients and me as well post covid.”

Also read: Nutritionist Pooja Makhija Shares Her Mantra To Healthy Hair After COVID Recovery

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The celebrity nutritionist, however, suggested consulting the doctor before following her instructions.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

THE 3- SECOND TEST THAT SHOWS IF YOU ARE DEHYDRATED – EQUA

Do you often find yourself feeling thirsty? Yep, it happens to us as well. Sometimes life just gets too busy and you find yourself running around all day without taking even a sip of water. There are days when you forget your bottle at home, sometimes you leave it at the office and sometimes your favorite bottle mysteriously disappears, as your partner so conveniently borrowed it again. Without even knowing, you are ending the day with a bad headache, your skin feels dry and the brain all fuzzy.

To prevent first signs of dehydration it’s important to stay hydrated throughout the day, but we know that with your busy everyday schedule, it’s hard to keep track of water consumption. Luckily there is a super easy way to find whether you are properly hydrated – the pinch test also known as the Skin turgor test.

According to the National Library of Medicine, Skin turgor refers to the skin’s elasticity and its ability to change shape and return to normal. Lack of skin turgor or its elasticity can occur due to fluid loss when your body is not properly hydrated.  

 HOW TO DO A PINCH TEST:

To test the skins turgor and find out weather you are dehydrated do the following steps 

1. Pinch the skin on the top of your hand using two fingers.

2. Hold the skin in place with your fingers for three seconds.

3. Release the skin and see if it snaps back to its normal position.

4. If the skin snaps back to its regular form, you’re hydrated. If it takes a while to get back to its original shape it’s a sign of fluid loss due to dehydration.

3 TIPS HOW TO PREVENT DEHYDRATION

If the pinch test proved you are dehydrated, here are some helpful tips on how to get your hydration routine back on track, so it never happens again

1. The first and most obvious one – drink more fluids. Preferably water, but you can also include unsweetened tea or natural pressed juice for increased fluid intake. Also, and we know this is a hard one, try to limit your coffee intake, or at least take a big glass of water with your morning fuel.

2. Get your fluids from food as well. Fruit and vegetables with high water content such as strawberries, watermelon, cucumber or tomatoes make a great source of hydration as well.

3. Don’t wait until you feel thirsty to hydrate. Most recommendations focus on how much water we need to drink,  but not enough is said about how often you should be sipping on your water. The frequency and even distribution of water intake during the day is actually the key to preventing dehydration. Take a sip every 20 min to keep your hydration level high.

If you keep forgetting to drink enough water, another great solution could be a Smart water bottle  or as we like to call it – your personal hydration coach. Thanks to integrated smart technology, EQUA Smart will track your water intake and send you glowing reminders when it is the time to take the next sip. How convenient is that?

MEET YOUR HYDRATION COACH

Strips for the determination of ketone bodies in the urine LLC “Biosensor-AN” “Ketogluk-1” – for the qualitative and quantitative determination of glucose and ketone bodies – “Everyone who has children should know about these test strips!!! Why is increased acetone dangerous in children?

I didn’t know anything about these test strips, which is too bad! The situation when they are needed can come suddenly! This is especially important if there is a child in the house.

And I found out about them by accident. It was like this – daughter (9years old) complained that her stomach hurt, but there were no other symptoms (vomiting or diarrhea) and I did not attach much importance to this … But after a couple of days she vomited once at home and at school, too, and she began to refuse food .

I went to the pediatrician, we were sent to surgery to rule out appendicitis just in case (the stomach hurt on palpation on the right side). And there they took our blood and urine for analysis, and it was then that it was discovered that acetone was going through the roof in the urine !!! His score was 15! My daughter vomited again (every time after eating). And the condition was very bad and only worsened, the daughter lay and did not get up.

Elevated acetone is a serious and dangerous condition.

In case of febrile conditions, intestinal disorders, pregnancy, starvation, the products of oxidation of organic acids are retained in the body, which is manifested in mild cases by the appearance of acetone in the urine (the so-called acetonuria), and in severe cases (for example, in diabetes mellitus) it can lead to to a coma.

This is dangerous because increased acetone in children can lead to indomitable vomiting (it is called acetone vomiting – after any food and even water!) And therefore very rapid dehydration of the body, and this is already very dangerous for the life of the child! You need to see a doctor immediately!!! Babies and toddlers can “burn out” from dehydration in a matter of hours.

And my aunt, a doctor, told me that you should always have special test strips at home for the determination of acetone in urine. And every time you vomit, you need to measure the acetone with these strips.

I didn’t even know such test strips existed!

Sold in any pharmacy, they cost around 250 rubles (there are 50 pieces).

The strips are somewhat reminiscent of a pregnancy test))

It is very easy to use – you dip it in urine for two seconds and after a minute you need to evaluate the result. The instruction is written on the vial:

The strip changes color depending on the amount of acetone (from light, when there is no acetone, to dark purple, when acetone is 16 and higher).

They wanted to leave us in the hospital to solder, but I refused, because. I can solder myself at home. We were allowed to go home and were told to solder the child every 10 minutes, day and night, in order to remove the acetone as soon as possible and prevent dehydration. It is necessary to drink rehydron, glucose solution and sodium chloride alternately. And do not feed, although she herself did not want to eat for anything. But when the child has an appetite, it means that the acetone drops and the child is on the mend.

In severe cases, when the child vomits even after soldering, they are placed in a hospital under a dropper.

I ended up desoldering day and night every 10-15 minutes, it was very hard especially at night.. I started the timer again and again. And every time after the toilet, acetone was measured with these test strips. But the first day he was just 16. And vomiting persisted.

Only on the second day the acetone began to fall, the test strip began to lighten, it was such a relief! And on the third day it became completely light!

My daughter was admitted to a day hospital in the gastroenterology department, where we were examined (including FGS for our daughter) and successfully cured.

I recommend all parents in case of vomiting in children to purchase these test strips and measure acetone so that if it rises, immediately consult a doctor. And if it is very high, then it is better to call an ambulance!

If I had had them right away, I would have been able to find out the cause of pain in the stomach and vomiting earlier and consult a doctor earlier! Why don’t pediatricians tell parents about them?

I wish your children good health and don’t need test strips, but you still need to keep them in mind! See HERE. All health!!

Dehydration in cats – causes, symptoms, treatment of dehydration in cats in Moscow. Veterinary clinic “Zoostatus”

Why dehydration is dangerous
Signs
Causes
How to identify dehydration
Diagnosis
Treatment
Recommendations

Dehydration is a decrease in the total amount of fluid in the body. Dehydration can be caused either by a decrease in water intake by the cat itself, or due to certain diseases.

Why dehydration is dangerous

Water is a medium for various chemical reactions in the body, a decrease in fluid levels leads to metabolic disorders.

Decreased fluid levels in the body can cause blood to thicken, causing the blood to circulate more slowly through the body, less able to supply oxygen and eliminate toxins, leading to kidney failure, heart failure, intoxication, and shock.

Important electrolytes such as potassium, sodium and chlorine are dissolved in the liquid. Their imbalance can lead to serious consequences, up to neurological disorders.

Decreased fluid intake can lead to severe constipation and difficulty with bowel movements.

Signs of dehydration

The owner may not always notice and adequately assess the level of dehydration in his animal. But the main symptoms include:

• loss of skin elasticity,
• lethargy,
• sunken eyes,
• dry gums,
• increased heart rate,
• reduced capillary refill rate.

Causes of dehydration

Causes of dehydration can be indirectly divided into two categories – reduced fluid intake and increased fluid loss.

Reduced fluid intake.

Each organism needs liquid in certain quantities, which the animal receives not only with water, but also with food. Decreased water and food intake by a cat as a result of illness or other reasons (for example, if you are away and did not leave your cat food and drink) leads to dehydration.

Increased fluid loss.

In some diseases, fluid loss can occur by the body itself. Most often this occurs with vomiting, diarrhea and kidney disease. In kidney failure, the kidneys are unable to store the required amount of fluid and excrete excess fluid in the urine. With vomiting and diarrhea, excess fluid is lost with vomit or loose stools.

Other causes of increased fluid loss include fever, extensive wounds, burns, or prolonged hypersalivation.

How to determine dehydration

Usually, the level of dehydration is determined by a veterinarian based on a questioning of the owner, a general examination of the animal and its analysis. The most common way to determine dehydration in animals is a skin turgor test. If the skin pulled up at the withers of a cat slowly returns to its original state, then this is a sign of dehydration, which is measured as a percentage by the nature of turgor. This percentage indicates the amount of fluid in the body that the cat is lacking. The maximum amount of dehydration that a living animal can have is 15%. Any dehydration greater than the percentage is incompatible with life.

Dehydration 5%. Pets that are 5 percent dehydrated have little loss of skin elasticity. The skin will return to its normal position, but does so a little slower than normal.

With dehydration 6-9% there is a noticeable delay in the return of the skin to normal. There may also be dry gums and slight retraction of the eyeballs.

Pets with 10-12% dehydration the skin will remain in the “tent” position when pulled. The eyes are significantly sunken, the heart rate rises, a weak pulse is observed.

Cats with 12-15% dehydration are in a life-threatening situation. A patient with this dehydration is unable to stand and may be in shock. If intensive treatment is not carried out in time, the animal may die.

Diagnosis of dehydration

In addition to the general examination, the veterinarian will definitely take blood tests from a cat that shows signs of dehydration.

1. Hematocrit Value (PCV) . Hematocrit is the percentage of red blood cells (erythrocytes) in total blood volume. When dehydrated, there is not enough fluid in the blood, which leads to an increase in PCV.
2. Total protein is the amount of large protein molecules in the blood. As with red blood cells, when dehydrated, the protein concentration increases due to lack of fluid. A dehydrated cat will have an increased total protein.
3. Urinalysis may also help detect dehydration. When dehydrated, the concentration of urine increases.
4. Complete blood count and blood chemistry can help determine the animal’s general health as well as possible underlying causes of dehydration. Unfortunately, these tests do not always diagnose dehydration in a cat and may be normal even in a severely dehydrated cat.

Treatment

Dehydration is managed by introducing additional fluid into the patient’s body. Fluids may be administered subcutaneously (only in mild dehydration) or intravenously, and in very small animals, intraosseous administration may also be performed. Intravenous fluids are preferred because they rehydrate faster and can be used for emergency care. The solutions given to the animal also contain the electrolytes or glucose the body needs, as well as the main drugs to treat the cause of the dehydration. The administration of intravenous solutions to a cat is called an “infusion” and, depending on the general condition of the animal, it can last from several minutes to several hours.