Chances are the answer is: YES. And you may not even realize it.

An estimated 75 percent of Americans are chronically dehydrated.

*dramatic pause as I pick my jaw up off the ground*

I was shocked when I first read that statistic.

And I’m embarrassed that I’m one of those dehydrated people.

As we find ourselves in one of the hottest summer months, I don’t know any runners who aren’t struggling with hot/humid runs, sluggish performances and sometimes bruised confidences due to the heat right now. Since dehydration is the #1 cause of fatigue and is critically important for athletes to avoid, I thought it was time we talk about it.

We experience dehydration when we don’t drink enough water or drink it often enough. If you’re like me, most of us don’t realize we’re dehydrated until it’s too late. (I typically have a headache and dark yellow pee before I realize I haven’t had anything to drink in hours. *Gasp!*) As athletes, in addition to drinking water, we also need essential electrolytes to help keep the right balance of water in our bodies so our muscles can properly function, such as sodium, calcium, potassium and magnesium.

I had a chance to speak to hydration expert and nutritionist Vishal Patel about hydration – and dehydration. I wanted to dig a little deeper into what we can do during everyday activities – not just while we’re exercising or during race week – to stay hydrated.

rUnladylike: Besides the color of your urine, what are other signs you might be dehydrated during your everyday activities?
Vishal: Common signs include …

• Headache (major factor)
• Fatigue
• Non-frequent urination
• Cramping
• Dry mouth
• Trouble sleeping
• Swollen tongue

rUnladylike: Do you have any creative tips or tricks for staying hydrated throughout the day other than just keeping a bottle of liquid in front of you or on your desk? What are ways to stay hydrated we may not have thought of?
Vishal: Keep track of how many times you urinate (a well hydrated individual will pee every 2 to 3 hours). Consider setting a reminder on your phone every 60 to 90 minutes to refill your bottle. Also, make sure you don’t exceed 3 to 4 liters a day. Sometimes an over-consumption of water can flush out necessary nutrients.

rUnladylike: Is there anything we should avoid during race week that would encourage/cause dehydration? What other cautions should we take when it comes to food and beverages that could dehydrate us?
Vishal: As far as foods that will affect hydration for race week, I wouldn’t worry about this too much. In fact, the one major thing to remember not only during race week, but all throughout the year, is getting into a habit of drinking 16 to 24 ounces of water with every meal. This will help absorption of the nutrients that you are consuming and will aid in being properly hydrated.

How much should hydrate and how often?  
Wondering how much to drink while running or other exercise? Check out this Nuun guest post on the Brooks Running Blog that I found incredibly helpful. Essentially, the answer is that it depends on the person. The guideline I’ve always tried to follow is to drink several ounces every 15 to 20 minutes, using thirst as my primary guide. Experts recommend about 13 to 27 ounces per hour of exercise, being careful not to overhydrate and flush electrolytes out of your system.

You can also take a sweat test. A sweat test takes into account how much liquid you’re losing during exercise to figure out how much to consume during your workouts.

Want to read more about running in the heat? Check out my recent post about adjusting your pace and expectations in the heat.

Are you someone who falls into the 75 percent of dehydrated people? What tips do you have to stay properly hydrated throughout the day?