After spending an entire weekend moving into a new apartment, I felt absolutely drained. My muscles were stiff, my energy was low, and everything felt harder than it should have. Although I kept thinking about drinking water, I was so focused on the move that I simply fell behind. As a result, my body reminded me that hydration isn’t something you can catch up on all at once.
Fortunately, there’s a quick screening check that I like to use when I suspect I’m running low on fluids.
A Simple Shin Check
Press your thumb firmly against the middle of your shin for several seconds. Then, release the pressure and watch what happens.
If the indentation disappears immediately, that’s generally reassuring. However, if a noticeable dent lingers for several seconds, it may be a sign that something deserves your attention.
Now, here’s the important part: this isn’t a definitive hydration test. Instead, it’s simply a quick screening clue. In fact, a lingering indentation—often called pitting edema—can have several causes, including fluid retention and certain medical conditions. Therefore, don’t assume it automatically means you’re dehydrated.
Instead, think of it as your body’s way of saying, “Pay attention.”
Your Body Usually Whispers First
One lesson I’ve learned over the years is that your body almost always whispers before it screams. Consequently, waiting until you’re extremely thirsty, exhausted, or cramping means you’re already playing catch-up.
Likewise, many high-performing men over 40 spend so much time taking care of work, family, and responsibilities that they ignore the small signals their bodies are sending. Eventually, those small signals can become much bigger problems.
That’s why I encourage clients to pay attention to trends instead of isolated moments. If you’re feeling unusually sluggish, your workouts suddenly feel harder, or you’re noticing persistent changes like swelling or a lingering shin indentation, it’s worth taking a closer look at your hydration, recovery, nutrition, and overall health.
Stay Ahead of the Problem
Rather than trying to “chug” water once you feel terrible, make hydration part of your daily routine.
For example:
- Keep a water bottle within reach throughout the day.
- Drink consistently instead of waiting until you’re thirsty.
- Increase your fluid intake during hot weather or after long workouts.
- Replace fluids after sweating heavily.
- Pay attention to your body’s signals before they become bigger issues.
Additionally, if you notice persistent swelling, a shin indentation that doesn’t resolve, or other concerning symptoms, it’s important to speak with your healthcare provider. The shin check is simply a conversation starter with your body—not a diagnosis.
For additional hydration guidance, the Mayo Clinic’s hydration recommendations provide practical, evidence-based advice.
The Bottom Line
The goal isn’t to obsess over every little symptom. Instead, it’s to become more aware of what your body is trying to tell you.
After all, the healthiest people aren’t necessarily the ones who never have problems—they’re the ones who notice small issues before they become big ones.
Your body whispers before it screams. Learn to listen.
If you’re a busy professional in Broadview Heights, Ohio, and you’d like a training program that helps you move better, feel stronger, and stay healthy for the long haul, check out the training resources at ScardinoFitness.com. My goal is simple: help you become stronger, healthier, and more completely human.