If you went to the doctor complaining of a low mood and irritability, there could be a number of possible causes.

Constipation? Again, plenty of possibilities.

Headaches? Same story.

But there’s one surprisingly simple factor that can contribute to all three—and it’s easy to overlook.

I’m talking about dehydration.

And especially during the hot summer months, you may be losing more water than you realize.

Here’s what you need to know about dehydration, how to recognize the warning signs, and some simple ways to help prevent it.

You’re all wet

Water is absolutely critical to your body. In fact, you simply can’t survive without it.

The average adult body is approximately 55 to 60 percent water, although that percentage varies based on factors like age, sex and body composition.

And that water isn’t just sitting there doing nothing!

Your brain and heart are roughly 73 percent water. Your muscles and kidneys are close to 80 percent water. Even your bones contain a significant amount of water.

Here are just some of the impressive jobs the H2O inside of YOU helps perform:

• Regulate body temperature

• Lubricate and cushion your joints

• Help your kidneys remove wastes

• Carry nutrients and oxygen throughout your body

• Maintain normal blood volume and circulation

• Support healthy digestion and regular bowel movements

• Help your body carry out countless chemical reactions necessary for life

In other words, water isn't optional equipment.

Dehydration—it’s all about demand > supply

Dehydration occurs when your body loses more fluid than you take in.

And you don't have to be stranded in the desert for it to happen.

Even mild dehydration can leave you feeling thirsty, tired or lightheaded and may contribute to headaches, difficulty concentrating and changes in mood. Your mouth may feel dry, your urine may become darker and you may urinate less often than usual.

As dehydration becomes more significant, symptoms can include:

• Dizziness or lightheadedness

• Weakness and fatigue

• Muscle cramps

• Headache

• Nausea

• Rapid heartbeat

• Confusion

Why does this happen?

When you lose too much fluid, the volume of blood circulating through your body can decrease. Your body then has to work harder to maintain adequate blood pressure and continue delivering oxygen and nutrients where they're needed.

Severe dehydration is a medical emergency. Confusion, fainting, inability to keep fluids down, very little or no urination, rapid breathing or heartbeat, or other severe symptoms warrant prompt medical attention.

Fortunately, most everyday dehydration can be prevented long before it reaches that point.

So much more than just sweating!

Most people associate dehydration with sweating in the hot sun or during a workout.

And here in the summertime, that's certainly an important one!

But there are plenty of other circumstances that can make it easier to fall behind on fluids.

Diabetes

When blood sugar levels are very high, the kidneys try to remove some of the excess glucose through urine. That increased urination can cause significant fluid loss and contribute to dehydration.

Hormonal changes

Hormonal fluctuations throughout the menstrual cycle can affect the way the body regulates fluid. That doesn't necessarily mean your period is dehydrating you, but you may notice changes in thirst, bloating and fluid balance at different points in your cycle.

The biological clock

As you age, your body's water balance changes and your sensation of thirst may become less reliable.

That means older adults can become dehydrated without necessarily feeling extremely thirsty first—making regular fluid intake especially important.

Medications

Certain medications can increase fluid loss or affect the body's fluid balance. Diuretics—sometimes called “water pills”—are an obvious example, but they're not the only ones.

If you take prescription medications, it’s a good idea to familiarize yourself with their potential side effects and whether they can affect hydration or fluid balance. Do your research, pay attention to how your body responds, and don’t hesitate to discuss any questions or concerns with your doctor or pharmacist.

Pregnancy and breastfeeding

Fluid needs increase during pregnancy, and breastfeeding requires additional water to produce breast milk.

That makes staying adequately hydrated especially important during these stages of life.

Not eating enough water-rich foods

Here's something we sometimes forget:

You don't get water only from your glass.

Fruits and vegetables can contribute a meaningful amount of fluid to your daily intake.

So if the closest thing you've had to a vegetable lately is French fries and ketchup, your diet probably isn't helping much in the hydration department.

Vomiting and diarrhea

Both can cause your body to lose large amounts of fluid—and electrolytes—very quickly.

This is one reason stomach bugs can become more serious than they initially appear, particularly in children, older adults and anyone who is already medically vulnerable.

Heat and exercise

Of course, we can't leave out the obvious ones.

Your body uses sweat to help regulate its temperature. Hot weather, physical activity and especially the combination of the two can dramatically increase your fluid needs.

You don't have to be running a marathon, either. Yardwork, gardening, walking, outdoor jobs and simply spending a long day in the heat can all increase fluid loss.

The good news? Dehydration is often preventable

For most healthy people, preventing dehydration comes down to a few very simple habits.

1. Drink your water

There isn't one magic number of ounces that's perfect for every person.

Your fluid needs depend on your body size, activity level, diet, climate, age, medications, health conditions and other factors.

And remember—your total water intake includes water from beverages and foods.

One useful everyday clue is the color of your urine.

Generally, pale yellow urine suggests you're reasonably well hydrated, while consistently darker yellow urine can be a sign that you need more fluids.

But don't use color as your only measure. Certain foods, supplements, medications and medical conditions can change urine color too.

You may need to pay extra attention to hydration if you are:

• Exercising or very physically active

• Spending significant time outdoors in hot or humid weather

• An older adult

• Pregnant or breastfeeding

• Sick with fever, vomiting or diarrhea

Cold or room temperature?

People ask this one all the time.

For most healthy people, the best temperature is the one that makes you more likely to actually drink your water.

Some people love an ice-cold glass. Others prefer room temperature.

And some of us—yours truly included—have sensitive teeth and would rather not feel like we've been struck by lightning every time we take a sip.

Do what works for you.

2. Eat your water

Fresh vegetables and fruits don't just provide vitamins, minerals, antioxidants and fiber—they also contain plenty of water.

Watermelon, strawberries, oranges, cucumbers, tomatoes, lettuce, celery and many other produce favorites can all contribute to your overall fluid intake.

So spend a little more time in the produce section of your neighborhood grocery store.

Your body will thank you for it.

3. Don't forget about nutrition

Water is essential—but hydration is only one piece of the wellness puzzle.

A varied, nutrient-rich diet helps supply the vitamins and minerals your body needs every day. And during periods of prolonged or heavy sweating, your body can lose not only water but also electrolytes such as sodium.

Start with the basics: plenty of water, a balanced diet and lots of fresh vegetables and fruits.

And because even the best diets aren't perfect every single day, a comprehensive multivitamin and mineral formula like Super Core can help provide nutritional support and fill occasional gaps in your diet.

Listen when your body whispers

One of the easiest mistakes to make with hydration is waiting until you feel absolutely parched before reaching for your water bottle.

Your body may give you subtler clues first—a dry mouth, darker urine, fatigue, a headache or simply feeling a little less sharp than usual.

So keep that water bottle nearby. Eat plenty of water-rich foods. Pay extra attention when it's hot outside, when you're active or when you're sick.

Sometimes one of the simplest things you can do for your body is also one of the most important:

Give it the water it needs to do its job.

See how great you can feel when you stay properly hydrated and nourished, and all your systems have what they need to work like they're supposed to!

To your health,

Sherry Brescia