Water makes up about two-thirds of the human body weight. It regulates and maintains body temperature, and balances body fluids. Water also serves as a lubricant for the joints and eyes, as well as a protector for tissues and the spinal cord. Without water, the body gets dehydrated and with dehydration in a body system, digestion would be almost impossible, as the fluid aids the break down of meals and flushes out waste products from the body.
The uses and importance of this liquid transparent element cannot be overemphasized. Without water, humans cannot live for more than a few days, even if they choose to stay without food. This is because each cell, organ and tissue in the body is dependent on water. Drinking water regularly plays a vital role in controlling the intake of calories and also in keeping the skin fresh, smooth, young and beautiful.
The body starts malfunctioning once it is deprived of water for a long time. Thus, it is very necessary to always ensure that your body is not dehydrated. Drinking fluids and eating foods rich in water content are other ways of taking water indirectly, as drinking just water can be boring at times. However, vigorous physical activities such as excessive sweating, diarrhoea, vomiting, diabetes and frequent urination can reduce the water level in your body and this leads to electrolyte imbalance called dehydration.
Dehydration can cause the body a lot of physical, and psychological harm and many people are not aware when their body lacks adequate water. If you understand the signs of dehydration, it will help you know when you need to boost your water intake. This article tells you the top 10 warning signs that show your body needs more water than you are consuming.
One of the possible signs that your body lacks water is headaches and it comes with light-headedness. When your body is dehydrated it also affects the amount of fluid surrounding your brain, which is supposed to protect the brain from mild bumps and movements. Dehydration also reduces blood and oxygen flow to the brain which eventually leads to headaches and dizziness. When suffering from an unexplained migraine, rather than take a pain reliever, drinking lots of water can do the magic healing.
Water facilitates digestion process, so lack of it would slow down or even halt digestion, thereby leading to digestive issues like constipation. Diarrhoea and vomiting can lead to excessive loss of water in the body and this can, in turn, harden stools and cause stomach pain. In 2003, a study published in the European Journal of Clinical Nutrition insinuates that fluid loss and fluid restriction increases constipation. It is therefore essential to maintain hydration to prevent it.
3. Dry Skin and Lips
Lack of water in the body drains the skin of its fluidity thereby reducing its elasticity as well. The skin requires a good amount of water to remain in good condition because it is the body’s largest organ. A low water level is a reason for less sweating, which means the body is not able to wash away excess dirt and oil accumulated on the skin throughout the day.
Since water helps in flushing toxins from the body, dehydration increases the risk of acne, eczema and psoriasis and worse so, scaly and dry skin. Chapped lips are also signs that your body lacks water, and the best and easiest way to restore all of these malfunctionings is to drink water, more water.
4. Brain Fog
Lack of water in the brain can influence your decision making, memory and mood. According to a 2013 study published in Clinical Autonomic Research, dehydration is one of the most frequently reported brain-fog triggers, along with fatigue, lack of sleep, prolonged standing and feeling faint. Another study concluded that degraded mood, increased perception of task difficulty, lower concentration and headache symptoms result from a 1.36 percent dehydration in females.
5. Bad Breath
If you have bad breath, check your water intake. Your body produces less saliva because of lack of water and this leads to an excess growth of bacteria in the mouth, causing stinky breath. Water works like a lubricant that keeps the mucous membranes moist in the throat, thus preventing dry mouth and mouth odour.
6. Sudden Food Cravings
The next time you feel sudden hunger pangs, grab a few glasses of water minutes before you eat something solid. When the body is water starved, it feels unsatisfied because you haven’t quenched your thirst. Most people misinterpret this for hunger and eat meals when they should be drinking just water.
Lack of water can be the reason for low blood pressure and inadequate oxygen supply throughout the body, including the brain, and this leads to the feeling of fatigued and lethargic. When you are dehydrated, your body has to work harder to ensure proper blood circulation, transporting nutrients and even breathing. This expenditure of extra energy is what makes you get tired faster than normal.
8. Reduced Urination and Change in Color
If you have not visited the restroom for more than four hours, your body lacks water. A healthy amount of water intake results in regular urination, about four to seven times a day. Not urinating at regular intervals can be problematic because your body releases toxins through urination. Also, a body that lacks water would produce very concentrated and toxic urine that appear dark coloured yellow, rather than a clear or light coloured urine.
9. Rapid Heartbeat
A dehydrated body has a direct influence on heart rate and performance. Making the blood more viscous dehydration causes a decrease in plasma volume. According to a 2014 study published in the Journal of Strength & Conditioning Research, dehydration negatively impacts performance. It was found that the heart rate changes in an average of three beats per minute for every 1 percent change in body weight resulting from dehydration.
Dehydration also causes modifications in electrolytes present in your body, leading to low blood pressure. Heart palpitations become faster because of extra stress on your body. 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.
10. Joint and Muscle Pain
A vital component of healthy joints and cartilage is water. In fact, they consist of about 80 percent water. If your body lacks water, then your bones start grinding against each other and causing pain in the joints. If your body is well hydrated, then your joints can handle sudden movements, such as running, jumping or falling awkwardly, without any pain.
Depletion of fluids through perspiration can bring about muscles to contract, leading to cramps. In a nutshell, body water status is an essential consideration in modulating the hormonal and metabolic responses to resistance exercise.
These Tips Will Help Increase Water Level in Your Body:
- Drink plenty of water and other fluids every day.
- Start your day with a large glass of water (room temperature) and drink one full glass of water before every meal.
- Carry your own water bottle, no matter where you are going.
- Include water-rich fruits and vegetables in your diet.
- Avoid beverages that can cause dehydration, such as alcohol, energy drinks and others that contain caffeine.
- Increase fluid intake to prevent severe dehydration when suffering from fever, vomiting or diarrhoea.
- Consult a 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.