If 1%-2% of the body’s recommended water intake¹ is lost, then you are already dehydrated. Dehydration² is something that plagues the majority of people; even if you are not experiencing symptoms of dehydration, you can still easily be dehydrated and, statistically³, you probably are. Here are the most common symptoms of dehydration and how to ensure you remain hydrated.

如果身体所必需的水分摄入量的1%—2%丢失了的话，那么你就已经处于脱水状态了。脱水是一种让许多人烦恼的一件事；即使你没有脱水的症状，你也很容易脱水，数据显示，你很可能已经脱水了。下面来看一下脱水最普遍的症状，以及如何保证你体内的水分。

Dehydration symptoms

脱水症状

In cases with mild to moderate dehydration, the most common symptoms include having a dry/sticky mouth, feeling overly tired and weak, being thirsty, urinating less, dry skin, headaches, constipation and dizziness.

在轻度到中度的脱水的情况下，最普遍的症状包括嘴唇干燥或者发粘，感到过度劳累和虚弱，口渴，小便少，皮肤干燥，头疼，便秘和头晕。

When a person is severely⁴ dehydrated, they experience all the symptoms exhibited by people who are mildly dehydrated but on a more severe level. In addition to these symptoms, people who are severely dehydrated will be very irritable⁵ and even confused, they will have a dry mouth along with dry mucous⁶ membranes⁷.

当一个人严重脱水的时候，他们会遭受所有中度脱水的人所表现出来的症状，但是程度会更加严重。除了这些症状，严重脱水的人还会很易怒，甚至会糊涂，他们会口干，伴有粘膜干燥。

They will also have sunken eyes, low blood pressure, a rapid heartbeat, rapid breathing and a fever. The worst case is delirium⁸ and lack of consciousness. If you think a person is severely dehydrated, it is important to take them to the emergency room right away.

他们也会出现凹眼，低血压，心跳过快，呼吸过快以及发烧的症状。最严重的情况就是精神错乱和失去意识。如果你认为一个人严重脱水了，最重要的事情就是马上带他们去急诊室。

Headache central

头痛中心

Unless you are chugging water 24/7, your body is constantly losing fluids and essential potassium and salts because this is what is in the fluids. The loss of salt creates an instant headache because the body is very sensitive.

除非你整天一直都在喝水，不然你的身体就一直在流失液体和重要的钾和盐，因为钾和盐都存在于液体中。盐分流失会造成片刻的头痛，因为你的身体是非常敏感的。

The more severe the headache, the more severe the dehydration is. Also, more water loss causes your blood volume to drop, which then creates the end to the chain reaction where less blood flows to the brain and you then get an even bigger headache.

头痛越严重，脱水越严重。而且，水分流失过多会导致血量下降，这回造成连锁反应，更少的血液流入大脑，你的头痛就会更加严重。