Staying hydrated is important for maintaining and sustaining your health. Despite the fact that the human body is made up of over 70% water, many of us still do not drink enough amount of water daily.
More so, taking enough water should not cause to have excessive sweats. If you are that type that takes less water because of the fear of sweats, you can learn how to get rid of excess sweating.
More so, taking enough water should not cause to have excessive sweats. If you are that type that takes less water because of the fear of sweats, you can learn how to get rid of excess sweating.
Dehydration, which occurs when the body has insufficient water and other fluids to function properly, can lead to blood clots, seizures, and other potentially fatal complications.
Even mild dehydration can have adverse effects on mood and energy. That’s why it’s so important to catch dehydration early on, but the signs aren’t always obvious ones like thirst and fatigue.
Even mild dehydration can have adverse effects on mood and energy. That’s why it’s so important to catch dehydration early on, but the signs aren’t always obvious ones like thirst and fatigue.
There are few things in the world more refreshing than an ice cold glass of water. Maybe it's the lack of flavor that makes us deny ourselves an essential natural resource, while inadvertently damaging our bodies.
Most of the time we are simply not drinking enough water, however excessive sweating, blood loss, diarrhea and fever are some conditions that lead to dehydration.
Common Signs That You are Dehydrated
1). Dry Skin
This is an early sign of dehydration, which might be a precursor for a severe health issue. If your skin is hydrated, it will appear doughy.
If you’re dehydrated, your skin will lack elasticity and won’t bounce back. If you pinch your skin and it appears thin and doesn’t melt back onto your body quickly, it means you’re dehydrated.
If you’re dehydrated, your skin will lack elasticity and won’t bounce back. If you pinch your skin and it appears thin and doesn’t melt back onto your body quickly, it means you’re dehydrated.
Not drinking enough water means little or no sweating; this causes the body to retain toxins and salt normally excreted through the skin. It also affects the skin's ability to shed dirt and accumulated oil. Drink more water to stave off acne breakouts.
2). Dry Mouth
Water lubricates the mucous membranes in the throat and mouth. It keeps your mouth moist long after taking a drink. If you feel thirsty, you’re already dehydrated.
The easiest remedy is to start drinking water (and beverages with electrolytes) as soon as you notice this, but try not to let yourself get to this point.
The easiest remedy is to start drinking water (and beverages with electrolytes) as soon as you notice this, but try not to let yourself get to this point.
The best way to prevent this from happening is to meet your daily hydration needs. For women, 2.7 liters of water a day (about 11.4 cups) is recommended, and for men, 3.7 liters (15 cups). Try to drink more water if you’ve spent excessive time in the sun, or exercising.
3). Fever
Dehydration can lead to hyperthermia and a fever-like symptoms (e.g. chills) because over-heating can alter your body's normal temperature (set point). Excessive overheating is an urgent red flag. Stop, so take an ice bath and get hydrated.
4). Food cravings, especially for sweets
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.
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.
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.
Craving something sweet? Reach for a snack that has high water content. Most fruits and vegetables have high water content and will help you stay hydrated.
In fact, some fruits and vegetables are made up of 90% water, including cantaloupe, strawberries, watermelon (of course), cucumber, celery, lettuce and leafy greens, zucchini, tomatoes, and bell peppers.
Water in fruits and vegetables have also made up the health benefits of fruits and vegetables.
Yogurt also supplies a good amount of water.
Water in fruits and vegetables have also made up the health benefits of fruits and vegetables.
Yogurt also supplies a good amount of water.
5). Headaches
Dehydration can result in a headache or migraine, light headedness or delirium. You can’t make decisions, and you feel delirious.
You may also experience weakness, dizziness, or nausea, because the body doesn't have enough fluid to send to other parts of the body. This could also result in heat exhaustion.
You may also experience weakness, dizziness, or nausea, because the body doesn't have enough fluid to send to other parts of the body. This could also result in heat exhaustion.
At times this might be a way of the body informing you it needs more water. Since the brain is a top priority in the body, water from the blood is used by the brain. This eventually affects oxygen intake for the brain and leads to a headache.
6). Loss of Muscle Mass
Fitness experts always advise drinking water before, during and after a workout, and also to be aware of how exercise affects your health when you don't drink enough water.
Muscles are made up mainly of water. This means the less water in the body, the less muscle mass.
Muscles are made up mainly of water. This means the less water in the body, the less muscle mass.
7). Digestive Problems
Some Digestive Problems are caused by dehydration, hereby making the strength and amount of mucus in the stomach to reduce, this may lead to the accumulation of stomach acid. This eventually leads to indigestion and heartburn.
8). Bad breath
Saliva has antibacterial properties in it, but dehydration can prevent your body from making enough saliva. If you’re not producing enough saliva in the mouth, you can get bacteria overgrowth and one of the side reactions of that is bad breath from chronic dehydration.
9). Dark urine
Straw-colored or light yellow urine means you're properly hydrated. If your urine is dark, or if there’s blood in your pee, then you are dehydrated.
Notably, perfectly clear urine may mean that you are over-hydrated.
Notably, perfectly clear urine may mean that you are over-hydrated.
10). Fatigue
Feeling disoriented and tired when you are dehydrated are warnings. When fatigue sets in, we just reach out for another energy drink or coffee to get an energy boost without knowing how your body reacts to energy drinks when you are dehydrated.
When really a glass of water is the best choice; coffee and energy drinks will long term lead to further dehydration.
11). Dry Eyes
Your level of hydration affects more than your mouth. Without water in the body, your tear ducts dry up, some blood-shots formed in the eyes are a result of dehydration. This can result in dry eyes or blurred vision, and also notes that any part of the body that is normally moist is going to feel dry or irritated.
12). Muscle cramps
It’s natural for your legs to feel tired, but if it’s more than that and you’re experiencing muscle cramping, that’s a serious sign of dehydration. This is because of the loss of water and salt in the body. You also might experience tightness in your muscles, instead of cramping.
Wandering and progressively widespread muscle cramping is a certain clue of a sodium deficit and dehydration in the fluid spaces surrounding certain muscles. But don’t confuse it with an overworked muscle which would just affect a small area.
Tips for Staying Hydrated
Keep your water bottle handy
If it's right next to you, you'll likely get into the habit of sipping it without even realizing it.
Spice up plain water
If you don't love plain water, jazz it up by adding a splash of fruit juice or chunks of fresh or frozen fruit or try naturally flavored, calorie-free seltzers. Their fizz and fruit flavor makes them more appealing than plain, flat water.
Try different teas
Try unsweetened flavored teas, which are available in lots of different flavors. Sip fruity iced teas during the day (with lots of ice if it's hot out) or cozy up with a mug of hot peppermint or chamomile tea at night' asthey all count towards your daily fluid goal.
Makeover your snacks
Swap dry, carby snacks like chips, pretzels, and crackers which have a very low water content with refreshing munchies like fresh or frozen fruit, yogurt, healthy smoothies, and celery with peanut butter.
Aim to make half your plate produce at meals. All those vegetable and fruit servings will supply water as well as a hearty dose of vitamins, minerals, and fiber.
Sip more during meals
Sipping water with meals will help you eat more slowly, pace your eating, and of course stay hydrated.
Opt for room temperature or cooler water
When it comes to fluids, steer clear of extreme temperatures. When ice water comes into the stomach it constricts the arteries surrounding the stomach, which help the stomach function properly and help with water absorption.
Ice water will just sit in your stomach until it warms up. If you hear water swishing around in your stomach, it means the water is not getting absorbed. Fluids that are cooler or room temperature are better options.
Ice water will just sit in your stomach until it warms up. If you hear water swishing around in your stomach, it means the water is not getting absorbed. Fluids that are cooler or room temperature are better options.
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