KKN Gurugram Desk | As the seasons shift, many people experience common health issues such as colds, fevers, and fatigue. While remedies for these conditions are widely discussed, one crucial factor often gets overlooked—hydration. Dehydration can cause fatigue, electrolyte imbalances, and a decline in overall well-being, making it harder for the body to recover from seasonal ailments.

Celebrity dietician Ryan Fernando, who has worked with Bollywood actress Anushka Sharma, recently shared simple self-tests to help individuals check whether they are drinking enough water. These tests provide a quick way to determine if your body is dehydrated, helping you take immediate action to improve hydration levels.

3 Simple Self-Tests to Check for Dehydration

Ryan Fernando explains that symptoms like dull skin, mood swings, and tiredness could be warning signs of dehydration. To help people recognize these signs early, he suggests three easy-to-perform self-tests:

1. Skin Pinch Test

• Gently pinch the skin on the back of your hand and hold it for a second before letting go.
• If your skin takes longer than usual to return to its normal position, it could be a sign of dehydration.

2. Tongue Check

• Stand in front of a mirror and examine your tongue.
• If your tongue appears dry or has a white coating, your body likely needs more water.

3. Sweat & Urine Colour Test

• If you sweat less than usual, especially in hot weather or after exercise, you may be dehydrated.
• Dark yellow urine is another strong sign that your body is not getting enough fluids. Ideally, urine should be light yellow.

Ryan Fernando advises, “If you notice any of these signs, drink a glass of water immediately and ensure you consume at least 8-10 glasses of water daily to maintain proper hydration.”

What is Dehydration?

Dehydration occurs when your body loses more fluids than it takes in. This imbalance disrupts essential bodily functions, affecting everything from digestion to brain function.

Causes of Dehydration

• Inadequate water intake throughout the day
• Excessive sweating due to exercise or hot weather
• Illness (fever, vomiting, diarrhea)
• Seasonal changes, which can affect thirst signals
• High caffeine or alcohol consumption, leading to increased fluid loss

Signs & Symptoms of Dehydration

Mild dehydration can often go unnoticed, but these symptoms indicate a lack of sufficient fluids:

• Fatigue and dizziness
• Dry mouth and chapped lips
• Headache and difficulty concentrating
• Reduced urine output or dark yellow urine
• Muscle cramps and dry skin

In severe cases, dehydration can lead to kidney problems, heat-related illnesses, and dangerously low blood pressure. That’s why it’s important to recognize these signs early and take immediate action.

How to Stay Hydrated Throughout the Day

Hydration is a key component of overall health. Here are five simple ways to ensure your body stays hydrated:

1. Drink Enough Water

The 8-10 glasses of water rule is a good starting point, but your water needs depend on your activity level, climate, and diet. If you’re sweating more due to exercise or hot weather, increase your intake.

2. Eat Hydrating Foods

Water isn’t the only way to stay hydrated! Add water-rich fruits and vegetables to your diet, such as:

• Cucumbers (96% water)
• Watermelon (92% water)
• Oranges (86% water)
• Tomatoes (95% water)
• Spinach & Lettuce (over 90% water)

These foods not only help with hydration but also provide essential vitamins and minerals.

3. Monitor Your Urine Colour

A simple urine colour test can tell you a lot about your hydration level:

• Light yellow or pale straw colour = Proper hydration
• Dark yellow or amber colour = Dehydration warning
• Clear urine = Overhydration (yes, drinking too much water can also be a problem!)

4. Cut Down on Caffeine & Sugary Drinks

Excess coffee, tea, soda, and alcohol can increase fluid loss and contribute to dehydration. If you consume these beverages, make sure to drink extra water to balance their effects.

5. Set Water Intake Reminders

If you often forget to drink water, set hourly reminders on your phone or use a hydration-tracking app. Keeping a water bottle handy throughout the day also helps build the habit of drinking regularly.

Why Hydration is Important for Overall Health

Proper hydration supports:
✅ Energy levels & brain function – Dehydration can lead to fatigue, headaches, and difficulty focusing.
✅ Healthy skin – Drinking enough water keeps your skin looking fresh and hydrated.
✅ Digestion & metabolism – Water aids digestion and prevents bloating and constipation.
✅ Kidney function – Helps in flushing out toxins and preventing kidney stones.
✅ Muscle performance – Essential for preventing muscle cramps and improving workout performance.

Dehydration can sneak up on you, especially during seasonal changes. By performing these simple self-tests—the skin pinch test, tongue check, and urine colour test—you can monitor your hydration levels and make adjustments to your daily water intake.

With expert insights from Ryan Fernando, these hydration tips can help improve energy, skin health, and overall well-being. So, the next time you feel fatigued, moody, or experience dry skin, ask yourself—Am I drinking enough water? If not, grab a glass and stay hydrated!