Dehydration can present in many ways – the most common including being thirsty, feeling dizzy or light headed, having dark yellow and strong smelling urine and feeling tired. Dehydration can also cause headaches and lethargy. To combat this keep in mind that the average adult male needs to consume around 13 cups of water a day while adult women need to consume 9, 10 cups if breastfeeding – outside of any extra exertion or heat. If you are finding yourself feeling dehydrated while doing extreme exercise or having a stomach bug it is important also to ensure you are replenishing your electrolytes, as these situations cause them to be depleted at a higher rate. Adding Gatorade or Pedialyte in your routine will help, as will a balanced diet high in fruits and vegetables. To avoid the risk of hyponatremia – dangerously low sodium levels in your blood – you should drink water consistently throughout the day versus chugging a large amount at once. Overloading the body with too much water, too quickly can dilute the sodium in our blood to dangerously low levels; Symptoms of this can look like headaches, nausea, and vomiting. Interestingly, hyponatremia can often present similarly to dehydration.