Our bodies are constantly losing water, even when we don’t realize it. Whether it’s through sweat, urine or even exhaling, many of our daily functions deplete us of much-needed fluid. If we’re not intentional about replacing those fluids, dehydration can sneak up on us.

“Most people don’t understand how easy it is to lose enough fluid to become dehydrated,” says Dr. Marcus Oliver, a physician at Tidelands Health Family Medicine at Myrtle Beach. “Even mild dehydration can cause symptoms, and if left unaddressed, can damage vital organs like the kidneys, brain and heart.”

Some people are at higher risk of dehydration, including athletes, individuals working in hot conditions, older adults, children and those with chronic illnesses or on certain medications.

Dr. Oliver recommends that adults drink at least two liters of water a day. That’s roughly a half gallon or eight 8-ounce glasses. This is a good rule of thumb for most adults, but your needs may vary.

People with medical conditions such as kidney disease or heart failure, or those who are pregnant or breastfeeding, may need more. The same goes for individuals taking medications like diuretics, blood pressure or diabetes medications, laxatives, chemotherapy or opioids.

Thirst is your body’s first sign of dehydration, and it’s your brain’s way of telling you to drink more water.

“Try making a habit of sipping water throughout the day, not just when you are thirsty,” Dr. Oliver says.

After a night of sleep, your body is naturally dehydrated. Drinking a glass of water first thing in the morning helps jumpstart your hydration.

Use a large water bottle with time markers or set reminders on your phone. If plain water doesn’t excite you, try adding fruit slices, herbs or electrolyte packets to liven it up.

“Adding an electrolyte packet or a little salt in your water can help your body absorb more water,” Dr. Oliver says.

Early signs include:

• Thirst
• Dark yellow urine
• Dry mouth
• Fatigue or dizziness
• Headache

Dehydration can become dangerous if not treated. Go to the emergency department if you or a loved one experiences:

• Confusion or disorientation
• Fainting or extreme lightheadedness
• Rapid heartbeat or breathing
• Little or no urine output
• Persistent vomiting or diarrhea that prevents fluid intake
• Signs of heat stroke, such as not sweating or high body temperature

These symptoms may indicate severe dehydration, which can lead to shock or organ failure if not treated promptly.

“Making small, consistent choices to stay hydrated can have a big impact on your energy, focus and health,” Dr. Oliver says.