

10 Overlooked Signs That You're Dehydrated
OK, so let's start here. Did you know that approximately 75 percent of Americans suffer from dehydration? And, while you might think that this article is running during the summertime because that is when we tend to be outside and perspiring the most, the reality is this could actually be published any time of the year. Why? Because there is no time on the calendar when our bodies don't need a good amount of fluids running through it—you know, being that we're made up of around 65 percent water ourselves.
But the reason why we decided to post this in the heat of July is because, when your body has the right amount of fluids running through it, not only can that help to keep you nice and cool, it can also keep your muscle and joints working at their optimal levels (you know, like while you're swimming or taking long walks along the beach 'n stuff). Plus, spending a lot of time out in the sun can definitely put you on the road to being dehydrated—quick, fast and in a hurry. If you're wondering if you already are dehydrated, but you're not sure what signs to look for to confirm it, here are 10 that tend to get overlooked, far more than they ever should.
1. Thirst
If you've ever heard the saying, "If you're thirsty, you're already dehydrated", there is actually a significant amount of truth to that. When there is a lack of fluid in our system (or too much sodium in our body), the amount of water volume that we need in order for our body to work correctly drops which makes us want to drink more. You can stay on top of this by drinking 2-3 cups of water per hour (that you're awake, of course). If you do that, you should avoid feeling thirsty or parched. And, when it comes to your body "flowing" smoothly, that's a good thing.
2. Fatigue
Word on the street is, when you're at the point of dehydration, you've already lost somewhere between 2-3 percent of your own body fluid. If that happens, it makes total sense that you would start to feel tired, drained, lethargic—fatigued. When there isn't enough fluid in your system, your blood volume drops and that keeps your brain from getting all of the blood (and oxygen) that it needs. Plus, dehydration makes your heart pump faster than it needs to as well. So yeah, if you want an energy pick-me-up, drinking more fluids is a surefire way to go.
3. A “Pop Off” Spirit
If you feel like you're about to snap on somebody, drink something first. A couple of glasses of water, if you can. While it might sound crazy on the surface, another bona fide indication of dehydration is you're in a bad mood. How do the two dots connect?
When your fluid levels are low, the neurons in your brain are able to easily detect that. As a result, they will signal to other parts of your brain what's up, including the area that regulates your moods. Hmph. Considering 75 percent of Americans are chronically dehydrated, it makes you wonder how many are irritable, short-tempered, and just plain mean, simply because they don't have as much fluid in their body as they should, huh?
4. Blurred Vision
Have you ever had moments when, while scrolling through your Instagram or trying to watch television, your eyes suddenly became blurry? Before you freak out, drink more. Our eyes need fluids in order to remain moist and comfortable. This means that when we are dehydrated and our body fluid levels drop, that can result in dry and irritated eyes. This is just one more reason why drinking more water is such a good idea.
5. Sugar Cravings
If you want to get a grasp of just how serious sugar addiction in this country is, check out Healthline's "America's Deadly Sugar Addiction Has Reached Epidemic Levels". But if you're typically not someone who is big on sugar and yet, you find yourself having moments when you can't seem to get enough of it, this could be another sign that you're dehydrated. Something that our organs need is a healthy amount of glucose. Well, when we don't have enough liquid in our body, that can make it difficult for organs like our liver to release glucose and provide our bodies with an energy boost. As a result, we might think that we need a sugar rush when really, all we need is to drink more. How crazy is that?
6. Unexplainable Breakouts
Whenever I get pimples that have nothing to do with my period, it's usually a heads-up for me that I need to drink more water. Something else that drinking more does is flush toxins out of our system and help to keep sebum from clogging up our pores. A lot of us are out here thinking that if we put everything under the sun on top of our zits that they'll go away. But the reality is if we drank more good ole' H20, we probably wouldn't have so many pimples to deal with in the first place.
7. Bad Breath
There is someone I went to high school with who had the worst breath ever. Well, she and a guy I went to college with actually ran neck and neck with this particular "award". In hindsight, something that I realize they had in common is I rarely, if ever, saw them drinking water. It was juice, soda—anything but. Here's the thing about that—when we don't get enough fluid into our system, that keeps us from producing the amount of saliva that we need in order to flush out oral bacteria.
When bacteria lingers, not only does that create a breeding ground for tooth decay, but it can make our breath smell pretty damn tart as well. Just one more reason to drink more; more specifically, drink more water. For your sake and the sake of those around you.
8. Constipation
Quiet as it's kept, one of the leading causes of constipation is dehydration. We eat our food, it goes into our colon and, if we don't have enough fluids in our body, our colon takes in the water from the food waste, making it harder for the waste to pass through us. Constipation can ultimately lead to everything from hemorrhoids (from straining to have a bowel movement) and stomach aches to a lack of appetite and bad breakouts. All of it sucks. Avoid this by getting at least 6-8 glasses of water in on a daily basis.
9. Muscle Cramps
Do you ever get random Charley horses in your leg? Aren't they the absolute worst, especially if they happen in the middle of the night? That used to happen to me until I got more water into my system. What I discovered is, that whenever I'm dehydrated, the lack of water (and sodium) that my muscles need can result in them tightening up in a way that oftentimes feels just like cramps. This is really important to keep in mind, especially if you work out (and sweat) a lot or you plan on spending a lot of time outdoors where you'll lose a fair amount of body fluid.
10. Dry Skin
As we age, something that we definitely need to do is get more fluids into our system. When we don't, our skin starts to lose elasticity that can lead to sagginess and wrinkles. Not to mention the fact that if our skin's pores don't get enough fluid, the natural sebum that we produce can decrease, resulting in our skin becoming mad parched and looking super dry. So, if you want your skin to be soft, supple and moist, you already know what I'm gonna say, right? Water will help to prevent your skin from looking and feeling parched which can keep you looking younger than ever for a longer than expected. Drink up, sis.
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
Smile, Sis! These Five Improvements Can Upgrade Your Oral Hygiene Instantly
This article is in partnership with Sensodyne.
Our teeth are connected to so many things - our nutrition, our confidence, and our overall mood. We often take for granted how important healthy teeth are, until issues like tooth sensitivity or gum recession come to remind us. Like most things related to our bodies, prevention is the best medicine. Here are five things you can do immediately to improve your oral hygiene, prevent tooth sensitivity, and avoid dental issues down the road.
1) Go Easy On the Rough Brushing: Brushing your teeth is and always will be priority number one in the oral hygiene department. No surprises there! However, there is such a thing as applying too much pressure when brushing…and that can lead to problems over time. Use a toothbrush with soft bristles and brush in smooth, circular motions. It may seem counterintuitive, but a gentle approach to brushing is the most effective way to clean those pearly whites without wearing away enamel and exposing sensitive areas of the teeth.
2) Use A Desensitizing Toothpaste: As everyone knows, mouth pain can be highly uncomfortable; but tooth sensitivity is a whole different beast. Hot weather favorites like ice cream and popsicles have the ability to trigger tooth sensitivity, which might make you want to stay away from icy foods altogether. But as always, prevention is the best medicine here. Switching to a toothpaste like Sensodyne’s Sensitivity & Gum toothpaste specifically designed for sensitive teeth will help build a protective layer over sensitive areas of the tooth. Over time, those sharp sensations that occur with extremely cold foods will subside, and you’ll be back to treating yourself to your icy faves like this one!
3) Floss, Rinse, Brush. (And In That Order!): Have you ever heard the saying, “It’s not what you do, but how you do it”? Well, the same thing applies to taking care of your teeth. Even if you are flossing and brushing religiously, you could be missing out on some of the benefits simply because you aren’t doing so in the right order. Flossing is best to do before brushing because it removes food particles and plaque from places your toothbrush can’t reach. After a proper flossing sesh, it is important to rinse out your mouth with water after. Finally, you can whip out your toothbrush and get to brushing. Though many of us commonly rinse with water after brushing to remove excess toothpaste, it may not be the best thing for our teeth. That’s because fluoride, the active ingredient in toothpaste that protects your enamel, works best when it gets to sit on the teeth and continue working its magic. Rinsing with water after brushing doesn’t let the toothpaste go to work like it really can. Changing up your order may take some getting used to, but over time, you’ll see the difference.
4) Stay Hydrated: Upping your water supply is a no-fail way to level up your health overall, and your teeth are no exception to this rule. Drinking water not only helps maintain a healthy pH balance in your mouth, but it also washes away residue and acids that can cause enamel erosion. It also helps you steer clear of dry mouth, which is a gateway to bad breath. And who needs that?
5) Show Your Gums Some Love: When it comes to improving your smile, you may be laser-focused on getting your teeth whiter, straighter, and overall healthier. Rightfully so, as these are all attributes of a megawatt smile; but you certainly don’t want to leave gum health out of the equation. If you neglect your gums, you’ll start to notice the effects of plaque buildup, which can irritate the gums and cause gingivitis, the earliest stage of gum disease. Seeing blood while brushing and flossing is a tell-tale sign that your gums are suffering. You may also experience gum recession — a condition where the gum tissue surrounding your teeth pulls back, exposing more of your tooth. Brushing at least twice a day with a gum-protecting toothpaste like Sensodyne Sensitivity and Gum, coupled with regular dentist visits, will keep your gums shining as bright as those pearly whites.
Women In Their 40s Share The Beauty-Related Things They Wish They Did In Their 20s
It is Eartha Kitt who once said, “Aging has a wonderful beauty, and we should have respect for that.” I couldn’t agree more. That’s why, it really does get under my skin, that we live in a culture that is almost obsessed with staying young. Why? Don’t you want to grow, evolve…mature? That’s why I’m also not big on people who are damn near obsessed with looking 20 years younger than they are. Nah, personally, I think the goal of looking great for and at your age is where it’s at because, as my mother (who ages remarkably well) used to say, “I’ve earned every year. I don’t want to be looking like a child when I’m not.” (It’ll preach.)
This kind of wisdom is the type of hindsight that cannot be matched. Because again, while getting older shouldn’t be anything that any of us are afraid of or ashamed to do, wouldn’t it be great if we were more proactive than reactive when it comes to how we take care of ourselves — so that as we do age (and it is inevitable), we will age…gracefully…seamlessly…beautifully?
That’s why I took the time to ask 15 women in their 40s to share some things that they wish they had done in their 20s as far as physical beauty is concerned. Look at it as me doing a solid for any of you younger readers who really think that “I woke up like this” will last…forever. It won’t. And if you settle into that very real reality by taking good care of yourself now, the 40s will be where you actually end up looking better than ever.
*Middle names are used in all of my interview pieces, so that people can speak freely, no matter what the topic may be.*
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Eleele. 48.
“Some women aren’t gonna like this but, Black can crack. I see it often; especially when I look at a lot of these women’s necks — even celebrities. You can look like you’re 29 in the face but because you didn’t take care of your neck when you were in your 20s, it’s out here looking like it should be in a nursing home. That part of your skin ages and sags like everything else. I wish I had cared about that back in the day. I do now and yes young women, moisturize your neck every night and every morning. I personally use a combination of rosehip oil and lavender because they help to stimulate collagen production. Don’t wait until you have tree rings. Do it…now.”
Quincie. 45.
“I wish I had taken better care of my breasts. Not [just] as far as my health; as far as their appearance. When you’re in your 20s, everything is perky and unicorns. Hit 35 and you start to notice that your girls like your feet more than your neck. Doing some exercises to make your pecs more prominent and applying some cocoa or shea butter every night are little things that can keep them youthful. Don’t wait. A breast lift is an option but those aren’t cheap. And if you can avoid paying what a used car costs to keep your breasts sittin’ high, why not do that now?”
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Vonya. 41.
“It might sound weird but I wish I had laid off of my protective styles more. It’s like we’ve forgotten that the point of them is to grow our hair out but that can’t happen if we’re never giving our hair a break from all of the tension that comes from tight-ass braids and twists. Now my edges are suffering and that can make you look older than you are. Those ‘Brandy braids’ are cute, girl, but so is having a full hairline. Don’t live in a protective style — your future self is screaming this at you.”
Madelynne. 43.
“I wish I drank less. I had a good time, trust me. But drinking on the weekends and then having drinks a couple of nights a week after work took its toll. My skin feels drier and it takes more work to keep it moisturized. These days, [I] eat edibles instead. It’s healthier and it has compounds in it that can slow down the aging process. Oh, to be young again.”
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Noelle. 40.
“I wish I had incorporated some sort of hand care. If anything takes wear and tear on a constant basis, it’s our hands and we’ll be out here having a beauty regimen for everything but those. Now my hands are starting to look older than I would like and so I’m having to work overtime to get rid of some fine lines and fragile-looking skin. What I do is get hand facials every couple of months. Look to see what spas or salons offer them. It makes a really big difference on your hands. Your arms too.”
Imani. 42.
“I’m the most comfortable sleeping on my side but it’s not the best for my face — anyone’s face, really. I used to hear that it would cause wrinkles but when those aren’t something that you have to worry about, you don’t care. I’m starting to see a few around my lips and so now I’m on my back more often. I’m thinking that if I had cared about this in college, avoiding wrinkles would not be on my list of concerns at this age.”
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Ora. 44.
“Stay off of acidic drinks. Your teeth will age just like everything else and sodas and orange juice doesn’t help. Think about the people you know who look one way…until they smile. Then they look 10-15 years older. Go to the dentist regularly and schedule a professional whitening appointment. White teeth make you look younger. Just take good care of them. You’ll be glad that you did, if you do.”
Jaye. 44.
“Gray hair is a blessing but my grandmother always told me that it can come in prematurely — and a part of what causes that to happen is stress and a poor diet. When you’re young, you don’t care about stuff like that. But let those first ones creep in around your hairline and suddenly, you’re looking for all kinds of hacks. My advice? That man, that job, and that relative that is already making you want to pull your hair out? Let them go. Your hair can’t take it. And all of that junk food you’re consuming? I still hit a drive-thru but these days, it’s more like a couple of times a month instead of during every lunch break.”Baylah. 48.
“Get your legs waxed. All of that razor shaving can cause discoloration or leave razor marks that can make your skin look older over time. Plus, it creates ingrown hairs and something about those can make you look older too.”
Francesca. 45.
“Stop not taking sleep seriously. When you’re 25, you can go on four hours of sleep for days on end but it catches up to you. Sleep is what rejuvenates you and if you don’t get it, eventually you will look like it. I have dark circles that I’ve been trying to get rid of and a part of it is due to years of no sleep catching up to me. Whatever it is, it can wait until you’ve had at least seven hours. Don’t listen if you don’t want to. One day you will look in the mirror and wish that you did.”
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Queen. 43.
“I wish I had spent more time outdoors. It’s no secret that Black people have more of a vitamin D deficiency than anyone else but trying to pile up on supplements when you’re older is a lot. When you’re at restaurants, eat on the patio. Sit on your back deck to read a book. Go for a walk in the mornings. I’m dealing with some hair loss stuff right now and it’s partly because I need more vitamin D. And thinning hair makes you look older than you should.”
Raini. 47.
“Waist trainers are bad for you. I wish those damn things would go away. That doesn’t mean that I don’t get that a snatched waist can take a few years off. Hell, I know that I took mine for granted back in my 20s. Snack on bananas and berries. Do some cardio even if that’s power walking through the mall. Stop drinking cold stuff so much. It might sound like a mama’s tale, but drinking things at room temperature reduces bloating. There are other things that you can do to get the curves that you want without smashing your organs. Lord.”
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Ruth. 42.
“I wish I cared more about my damn arms. Nothing makes you look older quicker than your upper arms not being in good shape. Get some five-pound free weights and set aside 15 minutes. Dry brush those bad boys; it’ll keep dimples from showing up. Keep them extra moisturized, so that those annoying little bumps won’t show up. And use sunscreen. The sun doesn’t know if you’re Black or not. It comes for us too.”
Lina. 41.
“Have a professional care for your skin. There are a billion things that you can do at home but an aesthetician is trained to figure out what works best and what doesn’t. Facials, microdermabrasion, and chemical peels from time to time have all played a role in me starting to look younger. If I had taken preventative measures, it would’ve kept some money in my pocket because I wouldn’t be going quite as much as I do now.”
Payce. 49.
“I wish I had been more choosy about my sex partners so that I could’ve had wilder sex. Listen to Auntie here. There is some stuff that good sex will do for you and aging that no cosmetic can. Sweat out those toxins. Work out that core. Take in some of that sperm. Just do it with a man you can trust and you can be totally free with instead of these knuckleheads. Yeah, better mate selection is the beauty tip that I recommend — and stop acting like it’s a rite of passage to start this at 35. Get a good man now and sit down somewhere. So that you can lay down in peace. That’s what I’ve got for you.”
Pass the plate around for Payce, y’all. As far as beauty and maturity go, she just preached — to women of ALL ages! Amen? Amen.
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