• Dry skin
• Loss of appetite
• Head rushes
• Dark colored urine
• Fatigue and weakness
• Dry mouth
Those are just the early symptoms, if the dehydration is continued; there are other signs that will start to manifest themselves. If you start to be dehydrated, drink plenty of water. If it is severe, supplement with electrolytes which are found in sports drinks. Drinking sports drinks on a regular basis is not necessary for a normal adult. It would just supply you with too much sodium and calories.
So water is the number one way to stay hydrated, but what are number two and three? Milk is a great source of other vitamins and minerals and has a good amount of water in it, and would be a great way to stay hydrated; however it should not be your sole source of hydration. Another good option is 100% fruit juice, also because it has some good vitamins for you, but it is also high in calories and should be limited to one serving (3/4 cup) a day. I don’t know about you, but I would rather eat my calories than drink them.
How much water should you drink? Well this depends on your body, how active you are, and many other factors. It is said to drink 8 glasses of water a day, and that is a good start, but listen to the signs your body gives you. If you are thirsty then drink water, and then a little bit more.
A note about soda and diet soda: Soda has too much sugar and should only be consumed rarely. But there are no studies proving that diet soda causes cancer or any other problems. It is also proven that it does not help with weight loss. It would be better to drink water. Add some lemon or drink a peppermint tea if you need some flavoring in your water.