Human body is about 60% water, every tissue, cell and organ contain water, so we need to be properly hydrated for every system on out body to function properly.
– Maintaining body temperature
– Digestion
– Balancing body fluids
– Controls intake of calories
– Make the skin healthy and beautiful
– Removes waste and toxins
– Lubricates the eyes and joints
– Protects tissues, joints, and spinal cord.
In order to keep proper water balance, we must drink lots of fluids and food rich in water. Certain things can cause the body lose more water than usual like diarrhea, excessive sweating, increased physical activity, vomiting or diabetes.
Water deficiency causes an imbalance of electrolytes, which leads to dehydration and causes different conditions and problems.
Most of us are not aware when our body lacks water, so we need to learn to read the signs it gives us. These are the most common 8 signs when our body is warning us it needs water
1. Dry skin and lips
Dry skin, lacking elasticity can be another sign of water deficiency. As our largest organ, the skin needs a lot of water to keep it healthy and beautiful.
Not enough water is causing less sweating, so the body can`t get rid of the dirt and oil accumulated on the skin. Also, water flushes out toxins, so dehydration can increase the risk of skin conditions like psoriasis, eczema or acne.
Dry and chapped lips are also a sign of dehydration.
High-quality moisturizers can help, but first, we need to hydrate the skin from the inside.
2. Dry mouth and bad breath
When the body lacks water, it produces less saliva, which destroys bacteria in the oral cavity. This leads to increase of bacteria, which is causing bad breath.
Also, water is a lubricant, keeping the mucous membranes moist, which prevents the mouth for getting dry.
3. Headaches
Not all headaches are caused by dehydration, but many are, particularly in hot weather or after you’ve participated in a dehydrating day (we’re looking at you hangovers!). When your brain doesn’t get enough water, it can actually shrink a bit — albeit temporarily — and pull away from your skull, which can be as painful as it sounds.
4. You feel like you need a drink
Okay, this one is obvious, but if your mouth feels dry or sticky, reach for water. Sugary drinks won’t cut it quite as well, plus they’ll load you down with unnecessary calories, carbs, and possible dehydrating ingredients. Water lubricates the mucus membranes in your mouth which will help keep your mouth, nose, throat moist and comfortable.
5. Constipation and some digestive problems
Water lubricates the digestive system, keeping the tract clean and flexible, and helping bowel movements.
Loss of fluids caused by diarrhea or vomiting will most likely harden the stool, leading to constipation. Also, water deficiency can cause indigestion and heartburn.
The European Journal of Clinical Nutrition has published a study from 2003 showing that loss and decreased intake of fluids increases constipation.
6. Reduced urination, with changes color
If you urinate less than usual, the body is most probably dehydrated. Healthy person urinates 4-7 times a day. This way toxins are flushed out of the body.
Irregular urination means accumulation of toxins, which can cause health problems,
Also, the color of the urine indicated hydration levels, normal urine should be clear of light-colored. If it`s dark yellow or amber-colored, it may be indicated concentrated urine from lack of water.
7. Pain and cramps in joints and muscles
Joints and cartilage are 80% water. Lack of water can cause bones to grind from each other, causing pain.
Excess perspiration can cause muscle contractions and cramps. The journal of Applied Physiology has published a study from 2008 stating that the status of water in the human body is important for hormonal and metabolic functions.
8. Food cravings
If you feel a food craving, try drinking a glass of water first. Maybe the body is sending false messages to the brain thinking you are hungry when you actually lack water.
If you crave salty food, probably your body has lost electrolytes. Drink some sports drink, they contain sodium. Or make lemonade using lemon juice, a glass of water and a teaspoon of salt.
If you crave sweet food, maybe the body has difficulties producing glycogen. If this is the case, eat some water fruits like watermelon, berries or papaya.
How to stay properly hydrated
– Drink lots of water and fluids during the whole day. The amount depends on many factors, like age, physical activity, climate, and health in general.
– In the morning, drink a glass of room temperature water, and another one before your meals.
– Avoid alcohol and caffeine drinks, they cause dehydration.
Increase the intake of fluids if you have diarrhea, vomiting or fever.
– Always have a bottle of water with you.
– Consume more watery fruits and vegetables.
– If you often forget to drink water, set up a reminder every couple of hours.
– In case you have some of the following symptoms, rapid or very weak pulse, extremely thirsty, dizziness, not being able to urinate for more than 8 hours, immediately consult your doctor.
