The human body is primarily composed of water and it is only logical that it needs water to survive.
The muscles and the kidneys are composed of 73% water, the blood is 83% water, the lungs 90% and the brain is almost 76% water.
We lose water on a daily basis by sweating, urinating and even by breathing. Therefore, it is important to restock the lost quantity. It is recommended to drink between 6 and 8 glasses daily but rarely anyone does that. Most of us drink only 2-3 glasses in average which is way below the recommended daily intake.
For optimal hydration, it is advised that men drink up to 3 liters of water daily and women are good with 2.2 liters. If your daily intake is lower, you might experience dehydration that can be manifested through various symptoms like:
This is often the first sign of mild dehydration. Your urine should ideally be light yellow-amber color. When you don’t consume enough water, the kidneys secrete a larger concentration of waste products in the urine including dead blood cells, proteins and toxins that need to be removed from the body. This results in a dark yellow urine.
A change in the color of the urine can also be a result of some medications like B vitamins. Foods like beets, asparagus and blackberries may also alter the color of your urine. If you notice a change, consider if it is a result of something you have consumed and if not, try attacking the issue by increasing the daily water intake. If this doesn’t solve the problem and the urine stays dark for a prolonged period, consult a doctor as this might be a sign of gallstones or hepatitis.
Reduced urine output
Most people urinate between 6-8 times a day. If you are not urinating this often, it means that the kidneys are trying to keep as much of the water as they can to keep the body hydrated. Try drinking more water in order to help the body replace the lost fluids.
A common sign of dehydration that can simply be solved by upping the daily intake is constipation. When there is a lack of fluids in the body, it drains from every possible location, including the colon.
This might result in harder stools and in order to prevent this, we need to hydrate the large intestine. We can do this by drinking more water and eat foods rich in fiber. Besides dehydration, constipation can be caused by a lack of physical activity, food sensitivity, stress, dysbiosis, inflammations of the intestines and hypothyroidism. If you drink enough water and still suffer from constipation, check if any of the other issues is causing it.
Most women rely on expensive moisturizers to keep their skin soft and smooth. Some even pay for procedures to reduce their wrinkles and eliminate fine lines. Others resolve these issues just by drinking more water.
According to Dr. Diana Howard, dehydration is the main reason for the irritated, itching or sensitive skin. In more severe cases, the skin might become all red, bleed and even crack. The dehydration causes the skin cells to shrivel which makes the wrinkles more defined and makes you look older. So, try using water as a solution to revitalize your skin.
This might be the most obvious sign of dehydration. A dry mouth signifies that the mucus membranes in your body need hydration. And obvious solution is to fill a glass of water and drink it immediately. Don’t forget to continue hydrating throughout the day.
As we mentioned above, when in need of a water, the body drains every possible tissue in order to satisfy its needs. This includes the brain. By absorbing water from the brain, the brain shrinks and it pulls away from the skull. This triggers the pain receptors and you experience a severe headache.
A headache might also occur when the blood vessels in the brain start dilating and cause swelling and inflammation. This happens due to the reduced oxygen flow to the brain that is caused by insufficient water intake.
A recent study has shown that the blood volume decreases in a dehydrated body. This means that the heart needs to use more effort in order to move the oxygen and the nutrients in the body, which results in fatigue, tiredness and energy drop.
So, next time you feel tired, drink a glass of water instead of coffee. Keep in mind that the coffee dehydrates the body. It is best to avoid drinking coffee, tea, soda and other sports drinks in order to restore your energy and rely on pure filtered water to resolve the issue.
Water acts as a lubricant in the joints. When the body doesn’t receive enough water, the joints become nutrient deficient and this leads to damaged cartilage. Chronic dehydration can degenerate the cartilage beyond repair. If you are experiencing joint pain, try solving the problem by increasing the water intake.
Water helps the kidneys filter more toxins from the body and water deficiency means more toxins stay in the body. This can seriously affect the immune system and make your organism prone towards diseases. In order to avoid this, keep yourself well hydrated and help your body eliminate waste and fight against various infections.
Do not confuse sickness with thirst
Not every liquid hydrates the body. Sodas and coffee actually dehydrate the body due to their high sugar and caffeine content. We need to be careful in the choice of fluids in order to keep our body properly hydrated. A proper hydration can help in the treatment of cardiovascular problems, joint pain, asthma, diabetes, high cholesterol, hypertension and obesity. In fact, according to Dr. Batmanghelidi, most of our small ‘diseases’ can disappear if we increase our daily water intake.
It is important to ensure you are consuming adequate amounts of water daily. If you are having hard time, keep a bottle of water nearby or even set alarms every hour as a reminder. Small changes can lead to big differences when trying to optimize your health.