We’ve all learned that the human body is mainly made up of water and that we need to drink a certain amount of water to survive. Your muscles and kidneys are 73 percent water; your blood is 83 percent water; your lungs are 90 percent water and your brain contains 76% water. We lose water as we breathe, and every day by urine and sweat, so replenishment is essential.
Many of us have been told to drink about 6-8 glasses of water a day, but when I ask patients about their consumption of water, I’m told that 2 cups are the daily average. In general, males need to consume 3 liters (12 cups) per day and females need to consume 2.2 liters (9 cups) per day for optimum hydration. Failure to intake the recommended amount can lead to mild dehydration with multiple symptoms.
10 Signs of Water Deficiency
Since water is the essential component of the body, its regulation is very much required to maintain the proper functioning of the body. Some of the symptoms which indicates the case of dehydration or water insufficiency are discussed below:
Urine Color
This is also the first indication that you’re not drinking enough water. Urine should usually be a bright yellow-amber hue. When a person does not drink enough water, the kidneys excrete a higher concentration of waste products in the urine, including dead blood cells, contaminants, proteins, and other products that need to be eliminated from the body, resulting in darker urine.
You can also note darker urine after the use of such drugs, B-vitamins, beets, blackberries, asparagus, or food coloring. If you note a temporary change in the color of your urine, wonder if you have eaten anything that will change the color of your urine.
Next, raise the intake of water to see if the hue of the urine is lighter. If your urine remains dark for a longer period, it may be a sign of more serious health problems, such as hepatitis or gallstones.
Urine Volume
Most people urinate 6-7 times during 24 hours. If you don’t drink enough water, there is less fluid available to replace the fluids that are excreted by the body. The kidneys are seeking to maintain as much fluid as possible to avoid dehydration. If you urinate less than 6 times a day, consider your intake of water and increase if necessary.
Constipation
Dehydration is one of the most common causes of constipation, and constipation can also be overcome by increasing the intake of water. If you are not fully hydrated, your body can continue to absorb water from anywhere it can, including your colon. An adequate amount of water in the large intestine is essential for smooth, easy-to-go stools. A lack of water can, of course, lead to tougher stools that are difficult to move.
To avoid or cure constipation, in addition to increased fiber found in fruit and vegetables, ensure that enough quantities of water are ingested. Constipation can also be the product of physical inactivity, hypothyroidism, intestinal inflammation and dysbiosis, food sensitivities, and stress. If you drink enough water, consider other sources of constipation.
Dry Skin & Wrinkles
Most women rely on expensive moisturizers to keep their bodies soft and smooth. Some people pay high rates for treatments to reduce and remove fine lines and wrinkles. Before you spend your money, increase your intake of water. According to Dr. Diana Howard, dehydration can lead to irritated, inflamed, itchy, and sensitive skin.
In serious cases, the skin can flake and scale or become deeply red with cracks and bleeds. Simultaneously, as the skin loses moisture, the cells shrivel, causing the lines to become more defined, making the skin look older. The easiest way to revitalize your skin is to feed it with water.
Hunger & Weight Gain
The body is so naturally smart, but it has a glitch; it doesn’t know the difference between hunger and thirst. The Hypothalamus, the portion of the brain responsible for the control of hunger and thirst, is often confused, triggering hunger in reaction to thirst. Having a snack instead of a glass of water contributes to unnecessary food consumption and weight gain. If you’re trying to lose or retain weight, make sure you’re drinking enough quantities of water.
If you feel hungry, take a glass of water before you go for a snack and wait 10-15 minutes to see if the hunger has gone or whether it is still there. If you’re still feeling hungry, that’s real hunger and time for you to feed.
Dry Mouth & Thirst
Believe it or not, feeling thirsty for water is an indication that you’re still slightly dehydrated. Dry mouth also happens with thirst, which means the mucus membranes in the body require hydration. The best way to overcome your hunger and dry mouth is to drink water all day long.
Headache
If you don’t drink enough water, your body will continue to retain and re-absorb water from all your tissues to compensate for the lack of fluid intake. Subsequently, the brain tissue loses some of its moisture and shrinks away from the skull. Pain receptors are activated to induce a headache.
Simultaneously, when you don’t drink enough water, the volume of your blood decreases, decreasing the amount of oxygen you bring to your brain. Blood vessels in the brain dilate in response to swelling and inflammation, intensifying headache.
Fatigue
According to a 2011 report, mild dehydration may lead to exhaustion, exhaustion, and low energy. When you’re dehydrated and your blood flow drops, your heart needs to work harder to pump oxygen and nutrients into your body. Next time you start feeling sleepy, skip the coffee (which is dehydrating!) and drink a glass of water instead. Coffee, tea, soda, and sports drinks are no substitute for water.
Joint Pain
Water serves as a lubricant to the joints, causing two bones to slip as the joint travels. If the body does not obtain enough water, the joint is deficient in nutrients leading to damage to the cartilage cells. If you are chronically dehydrated, the cells can gradually hit a tipping point and the cartilage can degenerate beyond repair. If you have joint pain, be conscious of your intake of water and increase if necessary.
Impaired Immunity
Dehydration raises the concentration of toxins in the blood, which can weaken the immune system. Optimal hydration is important to help remove any disease by-products and to help the immune system avoid infection.
Summary
The insufficient consumption of water can lead to several serious problems from the case of mild disorders to very serious health conditions if left unaddressed. It’s always advisable to take an adequate amount of water to avoid any chance of dehydration. Some of the symptoms mentioned above are caused by inadequate water intake. If these symptoms don’t go away after increasing water intake then it’s advisable to consult doctors “Drink Healthy, Stay Healthy”.
