Our body is 2/3 made of water and we cannot live without it for more than a couple of days. All the parts of our body, every cell, organ, and tissue are water-dependent. Water has important roles in the organism, it maintains the body fluid, regulates the body temperature, lubricates our eyes and joints, protects the tissues, spinal cord, and joints, removes toxins and waste, improves digestion, controls the calorie intake, and maintains skin’s health.
When the body lacks water, it starts to function badly. It is crucial to stay hydrated. In order to be hydrated enough, you need to intake fluids and consume foods rich in water.
In some cases the body loses weight, like during workout, excessive sweating, vomiting, frequent urination, diarrhea, diabetes, etc. In such situations the body has electrolyte imbalance which can lead to dehydration and impeded bodily functions.
The worst part is that we are often unaware that we lack water. In order to be able to recognize if your body is in need of water, be sure to be aware of the following symptoms
10 Warning Signs of Dehydration
1. Headaches and lightheadedness
Reduction of the amount of fluid surrounding the brain that protects it from mild bumps and movement, may be result of your dehydrated body. Also, dehydration lowers the oxygen and blood flow to the brain. A recent study published in the Handbook of Clinical Neurology, says that one of the reasons for migraines and tension-type headaches can be because of the lack of water in the body. So, the next time when you are about to take a painkiller, drink a glass of water instead.
2. Brain fog
When you lack water in the brain, it is quite possible to have a negative influence on your decision making, mood, and memory. Even more, dehydration can lead to forgetfulness and trouble focusing, thinking, and communicating-known symptoms of brain fog. Dehydration, along with fatigue, lack of sleep, and prolonged standing, is one of the most frequent reasons of brain fog, according to a study published in Clinical Autonomic Research..
3. Bad breath and dry mouth
When your body lacks water, it produces less saliva. This allows the bacteria in the mouth to grow, which leads to bad breath.
4. Constipation and other digestive problems
One of the important roles of water in our body is that it lubricates the digestive system and cleanses it, which makes the bowel movements regular and constipation is prevented. When there is no fluid the stool hardens and what’s more lack of water can lead to heartburn and indigestion.
5. Food cravings
Drink a glass of water, before reaching for some snack, next time you experience a food craving because when the body is dehydrated, it sends false signals to the brain that you’re hungry, when you’re actually thirsty. When you’re dehydrated, you can crave salty foods, but, instead of eating a bag of chips, drink lemon water made with a juice of 1 lemon, 1 tsp of salt, and a glass of water.
6. Reduced urination and change in color of urine
Regular urination, from 4 to 7 times per day, is a good sign that you are not dehydrated. If you don’t urinate regularly it might cause problems because urination is a way for the body to release toxins. Darkish urine means that your body is dehydrated, so If the urine is light-colored it means that you intake enough fluids.
Dehydration can be the cause of low blood pressure and diminished oxygen supply in the body, including the brain. When you don’t have enough water amounts in the body it can lead to sleepiness, fatigue, and lethargy. When dehydrated, the body is stressed even more to work much harder on ensuring proper blood circulation, transportation of nutrients, and breathing, which leads to tiredness.
8. Joint and muscle ache
When the body is dehydrated the bones grind against each other, which can cause joint pain, that because the joints and cartilages are consisted of 80% water. The amount of water in the body is crucial in modulating the hormonal and metabolic responses to resistance exercises.
9. Dry skin and lips
To remain in good condition the skin requires enough amounts of water. Dehydration can lead to less sweating and the body is unable to remove dirt and oil accumulated on the skin. This increases the chances of psoriasis, eczema, and acne. A sign of dehydration is also dryness of the lips.
10. Accelerated heartbeat
Lack of water in the organism affects the heart rate. For every 1% change in body weight resulting from dehydration, the heart rated changes in an average of 3 beats per minute. Dehydration can also lead to low blood pressure and fast heart palpitations because of the additional stress of the body. This can also cause panic and anxiety.
How To Prevent Dehydration
*Intake enough water and other fluids every day.
*Start your day with a large glass of water, but also before each meal drink a glass of water.
*Set a reminder on your phone if you tend to forget to drink water, or install an app.
*Where ever you’re going, always carry a water bottle with you.
*Alcohol, energy drinks, and caffeinated beverages are known to cause dehydration, so be sure to avoid them.
*If you experience strong thirst, dizziness, not passing urine for more than 8 hours, and a rapid and weak pulse, be sure to call your doctor.
*If you experience vomiting, diarrhea, and fever, increase the intake of fluids.