Anushka Sharma's dietician, Ryan Fernando, recently took to Instagram to remind us of something we often overlook—hydration. In a world where we’re always rushing from one task to the next, it’s easy to forget the simplest thing that keeps us going: drinking enough water.

According to Fernando, feeling tired, moody, or noticing that your skin looks dull might not just be a passing phase—it could be your body signaling that it’s dehydrated. Instead of waiting until you’re down for the count, Fernando shared 3 simple tests to catch dehydration early and prevent it from taking a toll on your health. So, why wait until it’s too late? Let’s dive into these quick checks to stay ahead of dehydration.

3 Simple Tests to Check for Dehydration

You don’t have to be a scientist to figure out whether your body’s in desperate need of hydration. These three tests are simple yet effective:

1. Skin Pinch Test: A Quick Skin Check

Sometimes, your skin can be your best indicator. To perform the skin pinch test, simply pinch the skin on the back of your hand or forearm. If it takes longer than usual to snap back into place, it’s a sign your body may be running low on fluids.

According to Avni Kaul, Nutritionist and Founder of Nutri Activania, “If the skin takes longer than normal to return to its original position, it may mean that the person is dehydrated.” So, next time you feel a little off, give your skin a pinch—it could save you from a dehydration headache later.

2. Tongue Check Test: The Sticky Situation

Your tongue is a good telltale of your hydration status. If you notice a dry or sticky tongue with low salivation, chances are, you’re not drinking enough water. This simple check can alert you to dehydration before you experience more serious symptoms. As Kaul puts it, “If you observe a dry or sticky tongue and low salivary secretion, it indicates insufficient hydration.” So, next time you catch yourself struggling to speak or feeling like you need a sip of water, give your tongue a look in the mirror—it could be telling you more than you think.

3. Sweat and Urine Colour Test: Colour Clues

The color of your sweat and urine are great ways to estimate hydration levels. If you’re sweating less than usual, even during physical activity or in hot conditions, that’s your body’s way of telling you it needs more water. Additionally, the color of your urine is a key indicator: dark yellow or amber-colored urine is often a sign of dehydration. Hydrated individuals, on the other hand, tend to have clear or light-colored urine. It’s simple—if your body’s fluids are looking a little off, it’s time to rehydrate.

Why Dehydration Matters (And How It Affects Your Body)

Dehydration is more than just a feeling of thirst—it’s when your body loses more fluids than it takes in, throwing your water and electrolyte levels out of balance. “Dehydration occurs when the body loses more fluids than it takes in, causing an imbalance in the body's water and electrolyte levels,” explains Dr. RS Mishra, Principal Director of Internal Medicine at Fortis Hospital. Factors such as hot weather, excessive sweating, or even fever can exacerbate this condition.

If left unchecked, dehydration can have serious consequences. Mild dehydration may cause fatigue, headaches, and dizziness, while more severe cases can lead to confusion, rapid heartbeat, and even kidney failure. It’s crucial to stay on top of your hydration levels to avoid the risks that come with letting your body run dry.

Tips for Staying Hydrated (Without Breaking a Sweat)

So, how do you prevent dehydration before it even begins to take its toll? Dr. Mishra shares some simple but effective ways to ensure you stay properly hydrated:

Drink plenty of water: Aim for 8-10 glasses a day, especially in hot weather or during intense physical activity.

Monitor your urine output: If your urine is dark yellow or you're urinating less frequently, that’s your body signaling it’s thirsty.

Cut back on caffeine and alcohol: These diuretics can lead to increased urination, which can further dehydrate you.

Eat hydrating foods: Include fruits, vegetables, and soups in your diet—they’re full of water and electrolytes to help keep you topped up.

Take breaks during physical activity: If you’re exercising outdoors in the heat, make sure to drink plenty of water and take regular breaks.

Dehydration Symptoms to Watch Out For

Dehydration symptoms can vary from person to person, but some common signs include dry mouth, increased thirst, fatigue, dizziness, and headaches. If the situation worsens, more serious symptoms like sunken eyes, extreme thirst, confusion, and minimal urination may develop. As Kaul warns, “Delaying treatment can result in dire consequences, including heat stroke, kidney failure, or even shock.”

Don’t wait until it’s too late—pay attention to your body and hydrate regularly. Your body will thank you.