Signs you're not drinking enough water
The amount of daily water intake depends on several factors, including age, gender, and physical activity.
We are taught that constant thirst and dark urine are signs of drinking enough water.
However, some people, especially the elderly, only start feeling thirsty when they are already dehydrated.
Fluids are crucial for physical and mental well-being because around 60% of the average adult body is water. Your body needs water to function properly.
The amount of daily water intake depends on several things, including age, gender, and physical activity. However, many guidelines suggest 8-9 cups (2 litres) for women and about 10-12 cups (2.7 litres) for men.
Here are five signs you need to drink more water.
1. Constantly feeling hungry
One of the first signs of dehydration is feeling thirsty, but many people are unaware that constant hunger can also signal a need to drink more water.
According to the Digestive Health Institute, dehydration can lead to overeating. "Your body’s thirst and hunger signals are both controlled by a part of the brain called the hypothalamus," the institute said on its website.
"When you’re even mildly dehydrated, the hypothalamus can misinterpret thirst cues as hunger, making you reach for a snack when what your body really needs is fluids."
A combination of dehydration and snacking can lead to weight gain, which can, in turn, cause obesity in some. The institute says this can lead to a "dangerous cycle" as people with obesity are more prone to dehydration.
It is important to note that a loss of appetite can also be a sign of dehydration.
2. Headaches
Headaches are another warning sign that you're not drinking enough water. Doctors call them dehydration headaches.
"Pain from a dehydration headache can range from mild to severe. You may feel pain all over your head or in just one spot, like at the back, front or side. The pain usually feels like a dull ache, but it can also be sharp or stabbing," according to the Cleveland Clinic.
"You may have a throbbing (pounding) headache, or the pain might be constant. The headache might get worse when you bend over, shake your head or move around."
In some cases, drinking water can relieve a headache; however, if you are severely dehydrated, the headache may persist.
3. Fatigue or low energy
Dehydration can also lead to fatigue, low energy, confusion and dizziness.
"Dehydration reduces the volume of your blood, lowering your blood pressure. This prevents adequate blood flow to the brain and can lead to feeling lightheaded or dizzy," according to Harvard Health.
"When you are dehydrated, your tissues have less of the fluids they need to function, which can leave you feeling tired or fatigued."
Some oral rehydration electrolyte solutions can help with mild dehydration, but you need to ensure you are drinking enough fluids each day.
Eating hydrating foods like watermelon, oranges, and cucumbers is also a good way to get extra water into your body. Getting rest can also help.
However, it is best to consult a doctor, especially if you experience dizziness and confusion.
4. Dry skin and lips
If you're suffering from dry skin and chapped lips, especially if it is not winter or been out in the sun too long, you could be slacking on your daily water intake.
According to Medical News Today, dry skin is a common symptom of dehydration.
"People might notice patches of rough, scaly, itchy skin. These might co-occur with some of the other symptoms of dehydration, such as thirst, tiredness, or dark urine.
"Drinking plenty of water daily is the most effective treatment for mild cases of dehydration. Severe cases can be dangerous and need urgent medical attention."
5. Muscle Cramps
Dehydration cramps can cause mild or severe pain, depending on the severity of the dehydration. Some stretches can help alleviate the pain, but drinking enough water is key
When you don't drink water, it causes an imbalance of electrolytes and minerals. This makes you more prone to muscle cramps.
On their own, these signs could be caused by other conditions; however, a combination of all these symptoms could strongly suggest you are dehydrated.
Severe chronic dehydration is life-threatening, especially for children and the elderly. It can also cause kidney and brain damage.
Make sure you drink enough water every day, follow a healthy diet and get enough rest.
Disclaimer: Health-related information provided in this article is not a substitute for medical advice and should not be used to diagnose or treat health problems. It is always advisable to consult with your doctor on any health-related issues.
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