You must avoid your body getting dehydrated. There is no doubt how important is the water for the organism by lubricates the eyes and joints, maintaining the body fluids regulates the body temperature, protects the spinal cord, tissues, and joints, removes toxins, improves digestion, controls calorie intake and maintaining skin health.
When the body lacks water does not function properly and that’s what makes hydration so essential. You can improve your hydration level by consuming water and foods rich in water.
When your body is dehydrated is crucial for your health to know how to recognize the symptoms:
Your body would stop working properly without water. Hence, it is crucial to keep your body hydrated. You should eat foods rich in water content and drink fluids in order to stay hydrated.
Your body may lose water sometimes more than usual. The reasons for this could be excessive sweating, diarrhea, vomiting, vigorous physical activity, diabetes and frequent urination.
The electrolyte imbalance in your body happens, for this reason, making it difficult for your body to function at its best and leading to dehydration.
You may not be aware when your body lacks adequate water. It will help you if you understand the signs of dehydration when you need to boost your water intake.
Signs you are getting dehydrated
Indication your body lacks water can be group into these top 10 warning signs.
- Headaches and lightheadedness
Lightheadedness and headaches and are some of the possible signs that your body lacks water. If the fluid surrounding your brain, which protects it from mild bumps and movement has a reduced amount, this could be caused by a drop in your body’s hydration level.
The flow of blood and oxygen to the brain are decreased due to dehydration.
The Handbook of Clinical Neurology published a report according to the possible triggers of migraines and tension-type headaches, and dehydration is one of them.
Drink a glass of water when suffering from a headache, instead of reaching for a pill. It will go away soon if the headache is because of dehydration.
- ‘Brain Fog’ or poor concentration
During dehydrated the human brain definitely shows signs because it is made up of approximately 90 percent water. Influenced your mood, decision making, and memory can be from lack of water in the brain.
Symptoms of brain fog, such as difficulty focusing, forgetfulness and thinking and communicating can be caused by dehydration.
A study published in Clinical Autonomic Research in 2013 says that one of the most frequently reported lack of sleep, along with fatigue, brain-fog triggers, prolonged standing and feeling faint is caused by dehydration.
In 2011 it was found by a study published in the British Journal of Nutrition, that mildly dehydrated people reported difficulty making decisions and also performed worse on cognitive tasks. In mood states of anxiety and fatigue, there were also adverse changes.
The Journal of Nutrition published another study in 2011. It is concluded that increased perception of task difficulty, degraded mood, lower concentration and headache symptoms resulted from a 1.36 percent dehydration in females.
- Bad Breath and dry mouth
Bad breath could be another sign that your body lacks water. Your body produces less saliva because of a lack of water. Stinky or bad breath is causing by this and leads to excess growth of bacteria in the mouth.
You can have a dry mouth along with the bad breath. Waterworks like a lubricant, which keeps the mucus membranes moist in the throat, thus preventing dry mouth.
- Constipation and other digestive issues
Water keeps the digestive tract clean and flexible and aids in lubricating the digestive system. This helps prevent constipation and keep your bowel movements regular.
The excessive fluid loss due to vomiting or diarrhea can make the stools feel harden. Indigestion and heartburn can even be caused by a lack of water in the body.
The European Journal of Clinical Nutrition published a study in 2003, that fluid restriction and fluid loss increase constipation. To prevent constipation is essential to maintain hydration.
- Sudden food cravings
Before grabbing a snack the next time you have food cravings or sudden hunger pangs, you should drink a glass of water. Your body sends false signals to your brain when dehydrated, that you are hungry when actually you are thirsty.
Because of the loss of water and electrolytes in the body, craving a salty treat can be caused. Simply make your own lemon water by mixing in a glass of water the juice of 1 lemon with 1 teaspoon of salt or drink a sports drink that consists of sodium.
You can experience cravings for something sweet when your body experiences difficulty with glycogen production. Fruits like papaya, watermelon, or berries should be consumed that are sweet as well as high in water content.
- Reduced urination and change in color
You may not believe it, but if you are not using the restroom every few hours, your body is probably lacking water. Regular urination is a result of a healthy amount of water intake, about four to seven times a day. Your body releases toxins through urination and not urinating at regular intervals can be problematic.
- Fatigue and lethargy
If you are feeling fatigued and lethargic, it might be because of your dehydrated body. Inadequate oxygen supply throughout the body, including the brain or low blood pressure could be because of lack of water. Fatigue, sleepiness, and a lethargic feeling could be caused by a lack of oxygen.
Your body has to work much too hard, when you are dehydrated, to ensure transporting nutrients, proper blood circulation, and even breathing. Faster than usual spending extra energy makes you tired.
Stay energized and alert by staying hydrated, is one of the easiest ways, so keep your water bottle handy.
- Joint and Muscle Pain
Water is a vital component of healthy cartilage and joints and it consists of about 80 percent of water. Your bones start grinding against each other and causing pain in the joints if your body lacks water.
If your body is well hydrated, then your joints can handle sudden movements, such as running, jumping, or falling awkwardly, without any pain.
Muscles to contract, leading to cramps can be caused by depletion of fluids through perspiration. The Journal of Applied Physiology published a study in 2008 that shows that body water status is an essential consideration in modulating the metabolic and hormonal responses to resistance exercise.
- Scaly, dry skin and lips
Dry skin that lacks elasticity is another indication that your body lacks water. To remain in good condition the skin requires a good amount of water because it is the body’s largest organ.
Less sweating could be due to a low water level, which means the body is not able to wash away excess oil and dirt accumulated on the skin throughout the day. Water also aids in flushing toxins from the body and dehydration increases the risk of eczema, acne, and psoriasis.
Dry and chapped lips are another indication of dehydration.
Besides using a good moisturizing on your skin, you have to make sure you are drinking an adequate amount of water to hydrate your skin from the inside out.
- Accelerated heartbeat
Performance and heart rate are directly influenced by dehydration. Dehydration causes a decrease in plasma volume, making the blood more viscous.
In 2014 the Journal of Strength & Conditioning Research published a study according to that dehydration negatively impacts performance.
Also, it was found that for every 1 percent change in body weight resulting from dehydration, the heart rate changes in an average of three beats per minute.
Dehydration is the reason for modifications in electrolytes present in your body, leading to low blood pressure. The extra stress on your body makes heart palpitations become faster. This can be frightening and cause anxiety and panic. Try sipping water slowly if you feel your heart beating faster. Consult your doctor immediately if the problem persists.
Tips to prevent dehydration:
- You should drink plenty of water and other fluids every day. The amount of water you need to drink usually depends on a number of factors, such as the climate in which you live, how physically active you are, and your overall health.
- Start your day with a large glass of water (room temperature) and drink one full glass of water before every meal.
- When you are busy and often forget to drink water, you can set a reminder to drink a glass of water a few times a day.
- Carry your own water bottle, no matter where you are going.
- Along with water, start including water-rich fruits and vegetables in your diet.
- Try not to drink beverages that can cause dehydration, such as alcohol, energy drinks and others that contain caffeine.
- If you are suffering from a fever, vomiting or diarrhea, increase your fluid intake to prevent severe dehydration.
- You should consult your doctor immediately if you are having symptoms such as extreme thirst, dizziness, not passing urine for more than eight hours, and a rapid or weak pulse.