Skin Pinch Test: Dehydration Indicator?

These days, we're fixated on water, specifically drinking enough of it. We lug around giant Stanley cups and justify extra iced coffee as hydration, all to avoid dehydration. TikTok has introduced a new hydration test: the skin pinch test, featured in a video by @dr.karanr. But is this test reliable?

We consulted registered dietitian Brookell White, MS, RD, for answers.

According to TikTok, you don't need a medical degree or equipment to assess your hydration. Pinch the skin on your finger near the knuckle. If it instantly returns to normal, you're hydrated. But if it stays pinched for a while, you could be dehydrated.

While simple, White cautions that the test may not be accurate on its own. She explains that pinching is usually done on the hand, collarbone, or lower arm, referencing two studies. Clinical hydration tests don't use the finger, so it might not be a reliable indicator.

White recommends focusing on other signs of dehydration, which are more reliable. The NHS lists these signs: dry mouth, strong-smelling urine, fatigue, thirst, and less frequent urination. If you're worried about chronic dehydration, talk to a medical professional, like your primary care physician.

You've decided you need to drink more water - now what? It's obvious, but easier said than done. The Academy of Nutrition and Dietetics recommends about 11.5 cups per day for women and 15.5 cups for men. That's a lot if you haven't been paying attention to your water intake, or if you're short on time.

Habit stacking is one of White's top tips for staying hydrated (or making any change). She suggests introducing new habits with existing ones. For example, keep a water bottle on your desk or drink a full glass of water with each meal.

Don't worry if plain water isn't your thing. White says soda water, decaf tea, plant-based milk, and coconut water all count. You can even boost your hydration through your diet. Eating foods like oatmeal, soups, cereal, smoothies, or anything with liquid can help. The bottom line? Stop putting it off, start drinking.