About two-thirds of your body weight makes up water, and more than a few days a person cannot survive without water. On water depends every cell, organ and tissue in the body . It plays very important roles, for instance:
It helps maintain the balance of body fluids.
It regulates and maintains body temperature.
It lubricates your joints and eyes.
It protects your tissues, spinal cord and joints.
It helps your body remove waste products and toxins.
It aids digestion.
It helps control calorie intake.
It helps keep your skin looking good and youthful.
Your body would stop functioning properly without water. Hence, it is important to keep your body hydrated. Drink fluids and eat foods rich in water content to stay hydrated.
At times, more than usual your body may lose water. This can occur due to vigorous physical activity, excessive sweating, diarrhea, vomiting, diabetes and frequent urination.
Leading to dehydration and making it difficult for your body to function at its best this causes an electrolyte imbalance in your body.
When their body lacks adequate water many people are unaware. Understanding the signs of dehydration will help you know when you need to boost your water intake.
Here are the top 10 warning signs that indicate your body lacks water:
1. Headaches and Lightheadedness
Some of the possible signs that your body lacks water are headaches and lightheadedness. To a reduced amount of fluid surrounding your brain, which protects it from mild bumps and movement leads a drop in your body’s hydration level.
As well as migraines this triggers nagging headaches. Furthermore, dehydration reduces the flow of oxygen and blood to the brain.
The possible triggers of migraines and tension-type headaches, and dehydration is one of them highlights a 2010 report published in the Handbook of Clinical Neurology.
Instead of reaching for a pill when suffering from a headache, drink a glass of water. It will go away soon if the headache is due to dehydration.
2. 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 affect your decision making, memory and mood.
Such as forgetfulness and difficulty focusing, thinking and communicating ehydration can even cause symptoms of brain fog.
That dehydration is one of the most frequently reported brain-fog triggers, along with fatigue, lack of sleep, prolonged standing and feeling faint says a 2013 study published in Clinical Autonomic Research.
In a 2011 study published in the British Journal of Nutrition. There were also adverse changes in mood states of fatigue and anxiety.
That degraded mood, increased perception of task difficulty, lower concentration and headache symptoms resulted from a 1.36 percent dehydration in females concluded another 2011 study published in the Journal of Nutrition.
3. Bad Breath and Dry Mouth
Another sign that your body lacks water is bad breath. Your body produces less saliva due to lack of water, which contains antibacterial properties. Causing bad or stinky breath this leads to an excess growth of bacteria in the mouth.
You can have a dry mouth along with bad breath. Water works like a lubricant, which keeps the mucus membranes moist in the throat, thus preventing dry mouth.
4. Constipation and Other Digestive Issues
Water helps lubricate the digestive system and keeps the digestive tract flexible and clean. This helpskeep your bowel movements regular and prevent constipation.
The stools can be harden because of excessive fluid loss due to diarrhea or vomiting and lead to constipation. Lack of water in the body can even cause heartburn and indigestion.
That fluid loss and fluid restriction increase constipation notes a 2003 study published in the European Journal of Clinical Nutrition. To prevent constipation it is thus important to maintain hydration.
5. Sudden Food Cravings
Drink a glass of water before grabbing a snack the next time you have sudden hunger pangs or food cravings. Your body sends false signals to your brain that you are hungry when dehydrated, when actually you are thirsty.
Due to loss of water and electrolytes in the body can be craving a salty treat. Simply drink a sports drink that contains sodium, or by mixing the juice of 1 lemon in a glass of water along with 1 teaspoon of salt make your own lemon water.
For something sweet some people experience cravings. When your body experiences difficulty with glycogen production this happens. Opt for fruits like watermelon, papaya or berries that are sweet as well as high in water content in this case.
6. Reduced Urination and Change in Color
Believe it or not but your body is probably lacking water if you are not using the restroom every few hours. In regular urination results a healthy amount of water intake, about four to seven times a day. Not urinating at regular intervals can be problematic as your body releases toxins through urination.
Also, keep an eye on the color of your urine. It is an important indicator of your hydration level. A well-hydrated body indicates clear or light-colored urine, while dark yellow or amber-colored urine indicates concentrated urine and is usually
7. Fatigue and Lethargy
It can be due to your dehydrated body if you are feeling fatigued and lethargic. Including the brain lack of water causes low blood pressure and inadequate oxygen supply throughout the body. Lack of oxygen causes sleepiness, fatigue and a lethargic feeling.
Furthermore, transporting nutrients and even breathing your body has to work much too hard to ensure proper blood circulation when you are dehydrated. Expending extra energy obviously makes you tired faster than usual.
One of the easiest ways to stay alert and energized is staying hydrated, so keep your water bottle handy.
8. Joint and Muscle Pain
A vital component of healthy joints and cartilage is water. In fact, they contain about 80 percent water. Causing pain in the joints when your body lacks water, your bones start grinding against each other.
Your joints can handle sudden movements, such as running, jumping or falling awkwardly, without any pain when your body is well hydrated.
Leading to cramps depletion of fluids through perspiration can cause muscles to contract. That body water status is an important consideration in modulating the hormonal and metabolic responses to resistance exercise notes a 2008 study published in the Journal of Applied Physiology.
9. Scaly, Dry Skin and Lips
Dry skin that lacks elasticity is another sign that your body lacks water. 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 causes less sweating, which means the body is not able to wash away excess dirt and oil accumulated on the skin throughout the day. Furthermore, dehydration increases the risk of acne, eczema and psoriasis as water helps flush toxins from the body.
Dry and chapped lips is another obvious sign of dehydration.
Hence, along with moisturizing your skin with a good moisturizer, By drinking an adequate amount of water make sure you are hydrating your skin from the inside out.
10. Accelerated Heartbeat
A direct impact on heart rate and performance has dehydration. Making the blood more viscous dehydration causes a decrease in plasma volume. This affects blood circulation and increases your heart rate. That dehydration negatively impacts performance agrees a 2014 study published in the Journal of Strength & Conditioning Research.
That the heart rate changes an average of three beats per minute for every 1 percent change in body weight resulting from dehydration found researchers.
Furthermore, leading to low blood pressure dehydration causes changes in electrolytes present in your body. Heart palpitations become faster due to extra stress on your body. This can be frightening and cause anxiety and panic.
Try sipping water slowly to see if you feel better if you feel your heart beating faster. Consult your doctor immediately if the problem persists.
Tips to Prevent Dehydration:
Every day drink plenty of water and other fluids. Usually the amount of water you need to drink 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.
Set a reminder to drink a glass of water a few times a day if you are busy and often forget to drink water.
No matter where you are going carry your own water bottle.
Start including water-rich fruits and vegetables in your diet along with water.
Avoid drinks that can cause dehydration, such as alcohol, energy drinks and others that contain caffeine.
Increase your fluid intake to prevent severe dehydration when suffering from a fever, vomiting or diarrhea.
If you are having symptoms such as extreme thirst, dizziness, not passing urine for more than eight hours, and a rapid or weak pulse consult your doctor immediately.