Signs You Are Not Drinking Enough Water

author avatar Dr. Eric Berg 05/28/2024

Making sure that you are drinking enough water is crucial to your overall health. Knowing the signs that you are not consuming enough can help you better manage your intake.

Learn about dehydration, common symptoms of it, and what you can do to make sure you are getting enough water.

Recognizing Dehydration on a Keto Diet

Be aware of the potential for dehydration when following a ketogenic diet.

One key indicator is changes in blood pressure. Low blood pressure can be a symptom of dehydration when following a ketogenic diet due to the body's reduced ability to retain water without carbohydrates.

This is because carbohydrates, restricted on a keto diet, can cause your body to retain water. Without them, your body can eliminate fluids more quickly.

The Link Between Low Blood Pressure and Hydration

To maintain healthy blood pressure levels, increasing your water intake is crucial. Without enough fluid volume from water, your bloodstream will not be able to function properly.

If you're feeling dizzy or lightheaded, it could be a sign that you need to hydrate as soon as possible.

Urine Color as a Hydration Indicator

The color of your urine can provide valuable insights into your hydration levels. When you're in ketosis, if you notice that your urine is darker than a straw color, it's a red flag indicating potential dehydration.

Ideally, your urine should be pale yellow, a sign of proper hydration and indicating that your kidneys are functioning well.

Glass of water

The Importance of Water for Kidney Stone Prevention

Studies show that guzzling water more aggressively significantly reduces kidney stone risk, especially for repeat offenders. More fluid equals less chance for crystals to form.

A well-hydrated system keeps urine light; think straw-colored or clearer.

Balancing Electrolytes for Optimal Hydration

Balancing electrolytes like potassium and sodium is crucial for keeping everything running smoothly while your body adapts to burning fat instead of carbs.

Remember to increase electrolyte intake as you increase water intake if your were lacking in them before, as this will also help your kidneys.

Physical Signs of Dehydration

If you've ever felt like a dried-up grape in the sunlight, chances are your body lacked moisture. Your skin can show your hydration levels—give it a pinch. If it's slow to snap back, your body needs more water.

Now, think about how often you lick dry lips throughout the day; if that’s more than usual, this could also be a sign that you are not drinking enough water. A mouth feeling parched is also a sign of dehydration.

And don't forget about urine color—it should look more like lemonade than apple juice.

Hydration's Role in Digestive Health

Your digestive system cannot function without enough water. In dire cases, dehydration can even lead to constipation.

It might seem surprising, but crunching on celery alone won't keep things moving unless you have also been drinking enough water.

So, remember to stay hydrated. Drinking enough water each day helps keep things moving smoothly in your digestive system, and that can mean less discomfort and more time to enjoy life's pleasures without any unwanted interruptions.

Strategies to Increase Water Intake

Achieving your hydration goals doesn't have to be a challenge; we have the tips and tricks that make hydrating as easy as pie. Think about it—your body loves the good stuff.

Incorporating Water-Rich Foods into Your Diet

Why not eat your water if you have trouble drinking enough?

Cucumbers, zucchini, and even berries are packed with water and keto-friendly. Incorporating more of these snacks in your diet can help you ensure that you do not become dehydrated.

Setting Reminders to Drink Water Regularly

If you often forget to drink water, you can try setting alarms throughout the day on your phone to give yourself the push you need.

This can help prevent you from becoming dehydrated mindlessly.

Senior couple drinking water

Dehydration Symptoms and Water Retention on the Keto Diet, Especially in the Elderly

Dehydration symptoms in the elderly can significantly influence the delicate balance of spotting dehydration symptoms and managing water retention, particularly in the context of a ketogenic diet.

The elderly, with their increased susceptibility to dehydration, may experience symptoms such as dry mouth, dizziness, and dark urine, complicating the process of recognizing dehydration while navigating the keto lifestyle.

Moreover, the challenges of water retention, often inherent in the initial phases of a ketogenic diet, can exacerbate dehydration concerns in this demographic.

It becomes crucial to adopt a nuanced approach, considering both the unique needs of the elderly and the hydration dynamics on the keto journey.

By understanding these complexities, individuals can implement targeted strategies to maintain optimal fluid balance, promote overall health, and mitigate potential risks associated with dehydration and water retention on the ketogenic diet, especially in an aging population.


Staying properly hydrated is essential for overall health, especially on a ketogenic diet.

Recognizing signs of dehydration, such as low blood pressure, dark urine, dry skin, and dizziness, can help you manage your water intake more effectively.

Ensuring adequate hydration supports kidney function, prevents kidney stones, and maintains digestive health. Strategies like incorporating water-rich foods and setting reminders to drink water can help you stay on track.

By prioritizing hydration and balancing electrolytes, you can enhance your well-being and navigate the challenges of a keto diet more smoothly.

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