Human body is about 70% water, which means it needs sufficient amount of water to carry out its functions properly. Both muscle and kidney tissues are mostly water as well. Your blood is 83% water, your lungs are astonishing 90% water, and your brain is 76% water.
The body loses water through breathing, sweating and urinating, so providing sufficient amounts of water is of essential importance. Experts suggest that we drink 6-8 glasses of water on a daily basis, but most people usually stick to 2 cups in average.
Men should drink up to 3 liters of water, or 12 cups, and women are advised to drink 2.2 liters of water, or 9 cups. These amounts are essential for optimal hydration.
Insufficient water intake causes mild dehydration which manifests through various symptoms.
1. Your Urine is Dark Yellow
Usually, the urine should have a light yellow-amber color. But, if you don’t drink enough water, the kidneys will excrete “more waste products in the urine, such as dead blood cells, toxins, or proteins, which results in darker urine. You can also have darker urine after consuming certain medications, B-Vitamins, beets, blackberries, asparagus or food coloring. If you notice a change in urine color, increase the consumption of water immediately and observe if your urine color becomes lighter. If your urine stays dark for a longer period, it could be a sign of more serious health issues such as hepatitis or gallstones.
2. Your Urine Output is Reduced
Commonly, people urinate between 6-7 times every day. But if you don’t drink enough water, there will be less fluid available to replace the fluids that are excreted from the body, so the kidneys will keep as much fluid as possible in order to prevent dehydration. If you urinate less than 6 times per day, you must increase the water intake immediately.
It is a common sign of dehydration, and usually an increased water intake solves the problem. When you do not drink enough water, the body will draw out water from every tissue, including the colon.
If your large intestine is well hydrated, your stool should be soft and easy-to-pass. Water deficiency results in harder stools.
Make sure you drink plenty of water, and eat more fiber-rich foods. Constipation is also caused by lack of physical activity, hypothyroidism, inflammation of the intestines and dysbiosis, food sensitivity and stress. If you drink enough water and still deal with constipation, check for any other causes.
4.Your skin is dry and wrinkles are more defined
Dehydration can lead to an irritated, inflamed, itching and sensitive skin. In severe cases, the skin can even become red with cracks and bleeds. The lack of water also causes the appearance of wrinkles. So, you should drink more water to revitalize your skin.
5. Thirst and Dry Mouth
Did you know that if you feel thirsty for water, that’s an early warning sign that you are already dehydrated? A dry mouth often occurs with thirst and signifies that the mucus membranes in the body need hydration. So, what you should do – well, the only way to resolve thirst and a dry mouth is to drink water throughout the day.
You should also know that if you don’t drink enough water, your body will attempt to preserve and reabsorb water from all of your tissues to compensate for the lack of fluid intake. This means that your brain tissue loses some of its moisture and shrinks, pulling away from the skull. Pain receptors are triggered resulting in a headache. And, at the same time, if you don’t drink enough water, blood volume drops, reducing the amount of oxygen being carried to the brain. Blood vessels in the brain dilate in response leading to swelling and inflammation, intensifying the headache.
According to a study conducted in 2011, mild dehydration can cause fatigue, tiredness and lowers the energy. When your body lacks water, the heart has to work harder to push oxygen and nutrients through the body. So, when you start to feel tired, skip the coffee (which is dehydrating!) and drink water instead. Coffee, tea, soda and sports drinks are not substitutes for water.
8. Joint Pain
Water is a lubricant to the joints because it allows two bones to slide over each other as the joint moves. If you don’t drink enough water, the joint will become nutrient deficient, which leads to damage of the cartilage cells. If your organism is lacking water for an extended period of time, your cartilage will degenerate beyond repair.
9. Poor immunity
Being dehydrated means having more toxins in the blood. This affects the immune system, and your response towards diseases. Keep your body hydrated to ease the elimination of waste material, and fight against infections.
10. Hunger and Weight Gain
You should know that the human body is so intrinsically smart, but has a glitch – the human body does not know the difference between hunger and thirst. The hypothalamus, the part of the brain responsible for regulating hunger and thirst, often gets confused, causing hunger pangs in response to thirst. Reaching for a snack instead of a glass of water leads to excess caloric intake and weight gain. Well, this means that if you’re trying to lose or maintain your weight, make sure you are consuming adequate amounts of water. If you feel hungry, grab a glass of water before going for a snack and wait 10-15 minutes to see if the hunger has passed or if it’s still present. If you are still feeling hungry then it is true hunger and time for you to eat.
h/t: healthyfoodteam.com/10-signs-body-immediately-needs-water-people-constantly-miss/ ; healthylifetricks.com/10-signs-your-body-immediately-needs-more-water-that-people-constantly-miss/