Why might someone still feel dehydrated despite drinking water?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Experiencing dehydration symptoms even after ensuring adequate hydration points to imbalances that need attention from proper hydration. When working with clients on nutrition issues, I frequently encounter this situation so that I will share my findings below. A simple water deficiency is not the primary suspect in this case. Electrolyte depletion is the most common explanation I find, more so than water deficiency. Your body requires a balance of sodium and potassium for proper hydration.
Electrolyte Imbalances
- Sodium deficiency prevents water retention in cells
- Potassium depletion disrupts cellular fluid regulation
- Magnesium deficiency affects kidney water conservation
Environmental Factors
- High humidity increases insensible fluid loss
- Altitude above 8,000 feet accelerates dehydration
- Dry air conditions increase respiratory water loss
Health & Medication Impacts
- Diuretic drugs increase urinary water excretion
- Diabetes elevates fluid needs through frequent urination
- Thyroid disorders alter metabolic hydration demands
Electrolyte imbalances give rise to misleading indications of dehydration. A sodium deficit causes an inability to retain normal volumes of water, regardless of the amount of water intake. I suffered from this condition when marathon training despite drinking 100 fl oz of fluid daily. This symptom was completely relieved by the addition of salt tablets to my regimen in less than 48 hours, giving a whole new interpretation to fatigue and thirst.
Drugs greatly impact hydration efficiency. Common antihypertensives significantly increase urinary water loss. I recommend that individuals taking diuretics increase their intake of this nutrient by 25 percent. The timing of medication, which differs from the peak hydration periods, is useful in maintaining better fluid balance throughout the day.
Environmental factors such as humidity and elevation heighten the effect of dehydration. I increase my fluid intake by 30 percent and supplement with electrolytes at high elevation. Since the cabins of airplanes are dry, it is imperative that I drink liberally and sip, and not drink at the point of thirst. These remedies help alleviate the persistent feeling of dehydration.
Chronic health problems require specialized hydration approaches. Diabetic clients need extra fluids to compensate for frequent urination. Thyroid problems alter metabolic status, thus increasing the need for hydration. I design an individual water intake tracking plan that addresses each of these physiological differences.
Read the full article: 9 Best Water Intake Tracking Apps and Strategies
