Signs Which Indicate That Your Body Lacks Water; “Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load and improve the function of all your tissues.” – Stone.K.R.
Did you know that we often mistake the feeling of thirst for hunger? So instead of topping up on fluids, we eat; and instead of supplying our bodies with the much-needed water, we give it what it doesn’t really want. This can lead to a state of mild to moderate dehydration, and many people suffer from it without even knowing.
Every cell in our body depends on water. Water flushes out the toxins as well as fat and is essential for organ function. Not getting enough water can have health consequences and result in an illness.
Water plays very important roles, for instance:
- It helps maintain the balance of body fluids.
2. It regulates and maintains body temperature.
3. It lubricates your joints and eyes.
4. It protects your tissues, spinal cord and joints.
5. It helps your body remove waste products and toxins.
6. It aids digestion.
7. It helps control calorie intake.
8. It helps keep your skin looking good and youthful.
Signs Which Indicate That Your Body Lacks Water
Many people are unaware when their body lacks adequate water. Understanding the signs of dehydration will help you know when you need to boost your water intake.
Here are the top signs which indicate that your body lacks water.
Your urine becomes dark yellow
The color of your urine is an important indicator of health. When you drink sufficient amounts of water, your urine is pale yellow. If it gets dark yellow and appears more concentrated, this is a sign you need to refill on water. Also the frequency of urination matters. If you haven’t been to the toilet for 2 hours or more, this means you haven’t been drinking any water and should replenish.
Headaches, Dizziness, Lightheadedness And Balance Problems
When you drink enough water, you supply your brain with fluid, which surrounds it and protects it from movement and slight bumps. A drop in your hydration level means there’s less fluid to protect your brain, which results in headaches, feeling dizzy, and sometimes even losing your balance. It can sometimes trigger painful migraines as well. So, if you feel like your head is hurting, don’t reach for the painkillers but go for your water bottle instead. As soon as you’re rehydrated, if your headache was caused by that, it’ll go away. If it persists, however, the issue may be more serious, so you should seek medical attention.
The proper body hydration affects your heart rate and performance. Namely, the lack of water in the body leads to more viscous blood and decreases the volume of the plasma, which leads to a circulation of the blood and accelerated heart rate.
A study published in the Journal of Strength & Conditioning Research in 2014 confirmed this, as the researchers discovered that due to dehydration, there is an average change of the heartbeat of three beats per minute for every 1% change in body weight.
Despite hypotension, the lack of water in the body can lead to alterations in the electrolytes levels in your body. This accelerates heart palpitations as a result of the extra stress on your body. Moreover, this situation can be the reason for fear, panic and anxiety.
If you experience these symptoms, you need to sip some water slowly, in order to check if your condition improves. If not, you need to consult your doctor.
‘Brain Fog’ or poor concentration
The human brain definitely shows signs when dehydrated because it is made up of approximately 90 percent water. Lack of water in the brain can influence your decision making, memory and mood.
Dehydration can be the reason for symptoms of brain fog, such as forgetfulness and difficulty focusing, thinking and communicating.
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.
In a 2011 study published in the British Journal of Nutrition, it was found that mildly dehydrated people performed worse on cognitive tasks and also reported difficulty making decisions. There were also adverse changes in mood states of fatigue and anxiety.
There is another 2011 study that was published in the Journal of Nutrition. According to this study, it is concluded that degraded mood, increased perception of task difficulty, lower concentration and headache symptoms resulted from a 1.36 percent dehydration in females.
Your urine has a foul ammonia smell
Not drinking enough water can lead to dehydration which can cause a smell of ammonia to come from your urine. The odor is produced by chemicals in your urine which become very concentrated due to a lack of water. You may also notice more bubbles in your urine when you pee.
Bad Breath And Dry Mouth
Water provides for the production of saliva, which is essential for antibacterial protection in your mouth. When you’re dehydrated, you produce less saliva, which means bacteria can grow, leading to stinky breath. Of course, brushing your teeth is important, but to improve your general mouth hygiene, the first step is to drink more water! Dry mouth and throat can also be caused by dehydration, so if you feel that, it’s a sign you need a drink of water!
Pain in the joints and muscles
Lack of water in the body increases the friction between the bones, which causes painful joints. This is due to the fact that our joints and cartilage are made of 80% water.
Conversely, in the case of proper hydration of the body, our joints can easily handle movements and physical activities, including jumping, running and falling in a painless way. Also, you may also experience cramps and muscle spasm if your body lacks water.
Sudden food cravings
You should drink a glass of water before grabbing a snack the next time you have sudden hunger pangs or food cravings. When dehydrated, your body sends false signals to your brain that you are hungry, when actually you are thirsty.
Because of loss of water and electrolytes in the body, craving a salty treat can be caused. Simply drink a sports drink that consists of sodium, or you can make your own lemon water by mixing the juice of 1 lemon in a glass of water along with 1 teaspoon of salt.
When your body experiences difficulty with glycogen production, you can experience cravings for something sweet. You can choose fruits like watermelon, papaya or berries that are sweet as well as high in water content.
If you have trouble with constipation, increasing your fluid intake should be the first step and it’s also one of the top 10 natural remedies for constipation. Water helps the food move through your intestines and keeps the digestive tract flexible and clean, so it can perform its function well.
Dry, scaly skin and lips
Water provides skin elasticity, so if your body is dehydrated, your skin will be dry. Also, you will sweat less if your body lacks water, which will inhibit the elimination of oil built up excess dirt on your skin.
What Fluids to Drink?
Water is still your best bet. You can also get some fluids from food – fruits and veggies with high water content include watermelon, cucumbers, grapes, carrots and cabbage.
Vegetable juices, flavored water, herbal teas and clear soups are also a good source. Fruit juices are high in fructose and have none of the fiber that real fruit does, so should be consumed in moderation (try blitzing your own juice using a lot of veggies and a hint of fruit).
Also, when you drink black tea and coffee, don’t forget that these beverages make you pee more (they are diuretics), so they don’t help much with your rehydration efforts.
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.
2. 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.
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