Sometimes the day flies by, and you forget to take time to refill your water bottle and hydrate. Unfortunately, such days can be bad for your health, and knowing when your body needs water to function properly and to help you feel energized and balanced. Since your body is made up of mostly water, and you tend to lose water through sweat and urination, you need to constantly replenish lost stores.

As a certified health coach, I work with clients on replenishing their bodies and balancing hormones to have a stable mood, energy level, and physical competence during the day. When my clients are not drinking enough water, their bodies can become tired or prone to cravings, which can lead to weakened progress in meeting their health goals. If you’re realizing that you’re not refilling your water during the day, it should be something to work on incorporating into your daily practice. Setting an alarm to drink a glass of water or to fill up a bottle every two hours is an idea, or you can create a goal of glasses of water to drink each day. Here are 11 ways to know that you need to drink more water stat.

1) Dry / Sticky Mouth
The lack of water can lead to the salivary glands not making enough saliva, resulting in a dry or sticky mouth feel, according to Mayo Clinic. This can also make swallowing more difficult.

2) Less Frequent Urination
When the body does not receive as much water as it is losing in day-to-day functions, the kidneys start to retain water to make up for the higher concentrations of blood, according to Business Insider.

3) Muscle Cramps
If the body does not have enough fluids when working out, the chances of muscle cramps increase, according to MedlinePlus. While the more common muscles to experience cramping are found in the leg, the feet, arms, hands, and abdomen are also likely to cramp as well.

4) Dizziness
Mild dehydration can affect the cognitive behavior in certain individuals, according to “Water, Hydration and Health,” a public manuscript regarding the effects of dehydration. This can lead to dizziness, problems in concentration, and in some cases short-term memory issues.

5) Increased Heart Rate
With less water in the body, the blood volume decreases as a result, according to “Water, Hydration and Health,” and so increases the heart rate of a dehydrated person. Another impact this has is lowering blood pressure when transitioning from laying down to standing up.

6) Less Elastic Skin
Lack of water in the body will cause the skin to start to become tight, according to The International Dermal Institute, causing cracks from stretching that can bleed.

7) Thirst
One of the most common symptoms, thirst is the body’s way of communicating that it needs more fluids. Extreme thirst is a clear sign of dehydration and should be treated with sucking on ice cubes or sipping water.

8) Dry, Cool Skin
Dry skin will look and/or feel rough and itchy. The skin will start to take on a scaly appearance when dehydrated and will be cool to the touch, according to the International Dermal Institute.

9) Headache
Headaches and migraines can be caused if someone has lower than normal body fluids, but can be quickly dealt with by drinking water, according to “Water, Hydration and Health.”

According to PubMed, the average male should consume 3.7 liters of water and the average women should consume 2.7 liters. However, these numbers will fluctuate based on daily exercise and heat stress. Be prepared by knowing the signs of dehydration and prevent it by drinking plenty of fluids daily; contact your healthcare provider if a dehydrated person loses consciousness as that can lead to possible complications and issues.