Never ignore your thirst for water, even though can sometimes be annoying, because water makes up over two-thirds of the healthy human body.
Water is one of the essential things our body needs since it flushes out waste and toxins, keeps the skin healthy, aids digestion and it lubricates the joints and eyes.
All of the things above indicate that your body needs a great amount of water, so drink throughout the day and before and after meals.
We lose a lot of water every day so many people who don’t realize this and forget to drink water, end up chronically dehydrated.
People with diabetes, athletes and burn victims should drink more water than healthy people since they are at greater risk of dehydration than the average person.
There are many warning signs of dehydration, so pay attention to these ones:
- Constipation and Poor Digestion
By drinking water, your body is able to boost the absorption of water-soluble vitamins, like vitamin C.
The large intestine soaks up water from your food waste in order to be processed by your kidneys.
In order to make your stool the right consistency, the intestines only soak up enough water but when you lack water in your organism, they will soak up more of it to prevent fluid loss, so the result of this is a hard stool which makes it difficult to push through your digestive tract.
You can experience a headaches if you don’t drink enough water since the brain sits inside a fluid sack, so if the fluid is reduced, your brain can begun to push against your skull. Also this fluid keeps it safe and ensures that your brain isn’t damaged every time you run or walk.
Not consuming enough water can also decrease blood supply to the brain which means less oxygen and glucose to the brain, and this triggers a headache.
- Painful Joints and Muscles
When you feel pain and inflammation in your joints, it means that you lack water since the cartilage in your joints is made up of roughly 65 to 80% of water and when they are not properly hydrated, cause the bones they connect to grind.
Dehydration lower the level of magnesium which causes muscle cramps and pain in the leg muscles, so in order to replenish water and mineral levels, eat dark leafy greens and avocado.
- Heart Palpitations
Dehydration upsets the balance of minerals (salt and sugar) in your body, so as a result of this affects the way it functions.
Low sugar levels and low potassium in the blood can cause heart palpitations. This can cause from premature contractions of the heart’s upper chambers (atria) or the lower chambers (ventricules).
Another thing that causes abnormal heart rythm is lack of magnesium in the blood which is reduced through diarrhea or excessive sweating.
- Brain Fog
Changing of mood and cognitive functioning are result of dehydration.
Mild dehydtration can diminsh short-term memory, visuomotor tracking, psychomotor skill, perceptual discrimination and arithmetic ability in all people no matter the age.
Mood swings like anger, confusion, high energy or exhaustion are also a result of dehydration.
- Dark Urine
What maintains fluid balance in your body are the kidneys. They must have enough water in order to expel toxins outside your body, so when your urine is light or clear yellow, it means that they work well. On the other hand, if your urine is dark, it is a sign that your kidneys redirect water back inside your body in order to maintain blood pressure and mineral balance.
Dark urine has a large concentration of toxins and you should immediately start drinking more water.
Chronic dehydration can leave your kidneys overloaded with toxins, causing kidney stones.
- Food Cravings
John Higgins, MD, associate professor of cardiovascular medicine at the University of Texas in Houston, and chief of cardiology at Lyndon B. Johnson, says “When you’re dehydrated, it can be difficult for some nutrients and organs like the liver which use water to release some glycogens and other components of your energy stores, so you can actually get cravings for food”. He also says: “While you can crave anything from chocolate to a salty snack, cravings for sweets are more common because your body may be experiencing difficulty with glycogen production”.
To satisfy your cravings, it is better to choose water-dense foods such as watermelon, peaches, kiwi as well as vegetables like tomatoes and cucumber.
- Bad Breath
Saliva formes a protective barrier around your theeth in order to protect them from cavities, decay and disease, so lack of water lowers the production of saliva. As a result of this, the reduced cleaning action of the saliva allows the bacteria to grow which causes bad breath.
You are more likely to develop rapid tooth decay and gum disease if your mouth is dry.
- Dry Skin And Lips
Your skin is made up of about 30% water which contributes to elasticity, plumpness and resliliency.
Your skin produces oil which prevents the water from evaporating, but factors like dry air, heat, showering habits and skin infection can lead to high rates of water evaporition. As a result of this, your skin is dry and starts itching.
When your organism lacks water, the skin cells are the first which lose their fluid content in favor to fluid retention in the internal organs.
Drinking enough water everyday will help prevent this phenomenon and skin thickness and density.
- Fatique and Lethargy
If you feel tired and sleepy, it means that you lack of fluids which causes your blood volume to drop and blood pressure to rise, so your heart needs to expand more energy to feed your brain, skin and muscles with oxygen and nutrients.
One study conducted on women, showed that when they weren’t sufficiently hydrated after exercise, scored lower on questionnaires assesing mood.
Dehydration in women as well as in men resulted in fatique, confusion and they found it very hard to work.