In light of Nutrition and Hydration Awareness Week (16th – 22nd March), Arti Dhokia, a Consultant Dietitian at Midland Health, is sharing the lesser-known warning signs of dehydration and malnutrition.
Arti said: “Understandably, when we think of malnutrition, we automatically look for the obvious signs like extreme weight loss. But the truth is, weight isn’t always the best indicator of nutrition. In fact, it’s very possible to be a healthy weight, or even overweight, and still be malnourished if you’re not getting the right nutrients.
“That’s why it’s important for everyone to get familiar with how their bodies normally look and feel, and to pay attention to the subtle cues. It’s a good idea to check in with yourself regularly. After all, spotting changes early doesn’t just improve your wellbeing, it can also prevent long-term health complications.”
8 Potential Signs
Here are some of the early changes or symptoms to keep an eye on to ensure you are properly nourished and hydrated:
1. Mild but persistent headaches
“One of the first things you may notice when you are dehydrated is a throbbing headache. Headaches and dizziness are also primary side effects of a drop in blood sugar when you haven’t eaten enough food to fuel your body.”
2. Brain fog and fatigue
“If you’re not eating enough, your metabolism may slow down to conserve your energy stores. This can leave you feeling sluggish and reduce your ability to concentrate.
3. Feeling cold all the time
“If you constantly feel chilly even when you’re wrapped up, your food intake may be the cause. Your body needs to burn a certain number of calories just to create heat and maintain a healthy, comfortable core body temperature.”
4. Sluggish bowel movements
“Infrequent bowel movements and constipation can be a sign of both under-eating and dehydration. When you don’t eat enough, there is simply less waste in the digestive tract, while not drinking enough means your body pulls water away from your stool, leading to hard stools and even abdominal cramps.”
5. Changes in your hair and skin
“If you’re noticing more hair building up in your hairbrush or the shower drain, it may be a sign that you’re not getting enough calories, protein, or important nutrients like iron. Likewise, dehydration can show up on your face, leaving your skin looking dull and less plump or elastic than usual. In severe cases of malnutrition, skin can even become thin, peel, and take a long time to heal from wounds.”
6. Frequent illness and slow recovery
“If you’re constantly sick or taking a long time to bounce back from common colds, it may be a sign that your immune system is lacking the vital nutrients it needs to function properly. Essential vitamins, like C, D, and B vitamins, and minerals are crucial for healthy immune defences.”
7. Mood changes and irritability
“If little things have started to set you off, poor nutrition and dehydration could be to blame. Studies show that poor nutrition and a lack of necessary calories can negatively impact your overall mental health, leading to a low mood, apathy, or even anxiety.”
8. Dark urine
“One of the earliest and most reliable indicators of dehydration is the colour of your urine. If your pee is darker than a pale straw colour or has a strong smell, it is a clear sign from your body that your fluid levels are too low and you need to drink more.”
How to Maintain Adequate Fluid and Food Intake
“While it can be easy to forget to eat and drink during a busy day, building small habits can help you maintain your hydration and nutrition levels.”
Here’s how to stay nourished and hydrated in a few easy steps:
- Eat your water – “You don’t just have to drink from a glass to stay hydrated. Eating water-dense fruits and vegetables like cucumbers, celery, melons, strawberries, and tomatoes can help you increase your fluid intake while getting extra vitamins and fibre.”
- Eat high-fibre carbohydrates – “To ensure you are getting sustained energy, it’s a good idea to add higher fibre or wholegrain starchy carbohydrates, such as brown rice, wholewheat pasta, or potatoes with their skins on, into your diet.”
- Anchor your habits – “For some people, it can be helpful to link your hydration to daily habits, such as drinking a glass of water right when you wake up, right before each meal, or on your morning commute.”
- Make it enjoyable – “If you find plain water boring, try infusing it with natural flavours like slices of lemon, cucumber, or berries. The same thing goes for your food. Adding herbs and spices to your meals can make eating more enjoyable.”
“If you notice persistent signs of fatigue, sudden hair loss, or changes in your mood and digestion, it may be helpful to speak with a registered dietitian for tailored advice.”
