This may be annoying at times, but it should never go ignored.
Two-thirds of your body weight is made up of water, and more than a few days a person cannot survive without water. Every cell, organ, and tissue in the body depend on water.
It maintains body temperature, lubricates the joints and eyes, aids digestion, helps your body remove waste products and toxins, and keep your skin healthy.
Many people are unaware how much water they lose every day and end up chronically dehydrated. Athletes, diabetics, and burn victims are at a higher risk of dehydration than the average person. So, understanding the signs of dehydration will help you know when you need to boost your water intake.
Here is a list of warning signs that indicate your body is lacking water.
Some of the possible signs that your body may lack water are headaches. A drop in your body’s hydration level leads to reduced amount of fluid surrounding your brain, which ensures that your brain is not damaged every time you move.
If the fluid in this sack is reduced, your brain can begin to push against your skull. This triggers migraines as well as headaches. Furthermore, dehydration reduces the flow of oxygen and blood to the brain.
2. Brain fog and poor concentration
The human brain is made up of approximately 90 percent water, so it definitely shows signs when dehydrated. Lack of water in the brain can produce changes in mood and cognitive functions.
Mild dehydration can reduce short-term memory, perceptual discrimination, visuomotor tracking, arithmetic ability, and psychomotor skill in people of all ages
Also, it can cause mood swings between confusion, exhaustion, anger and high energy.
3. Heart palpitations
Dehydration has a direct impact on heart rate and performance. When the normal water content of your body is reduced, it causes a decrease in plasma volume making the blood more viscous. This affects blood circulation and increases your heart rate.
Furthermore, dehydration upsets the balance of minerals in your body, which leads to reduced blood pressure. Usually, palpitations occur when there is low potassium and low sugar levels in the blood.
4. Bad breath
Bad breath is another sign that your body lacks water. When you become dehydrated, your body produces less saliva, which contains antibacterial properties. This allows bacteria to grow, causing bad breath.
Saliva protects your teeth from decay and cavities, by forming a protective barrier around them and helping clear food particles on and between your teeth.
5. Constipation and other digestive issues
Water helps your body break down food so that your body can better absorb nutrients. Especially, water helps the absorption of water-soluble vitamins, such as vitamin C and B vitamins.
Furthermore, water helps lubricate the digestive system and keeps the digestive tract flexible and clean. This helps you keep your bowel movements regular and prevent constipation. Lack of water in the body can even cause heartburn and indigestion.
6. Food cravings
The following time you have sudden hunger or food cravings drink a glass of water before grabbing a snack. Your body sends false signals to your brain that you are hungry when dehydrated, but actually, you are thirsty.
When you are dehydrated, it can be difficult for some nutrients and organs like the liver, which use water to release glycogen and other components of your energy reserves, so you can actually get food carvings.
The most common are cravings for something sweet because your body may be experiencing difficulty with glycogen production.
7. Joint and muscle pain
The cartilage in your joints is made up of roughly 65 to 80 percent water. When your body lacks water, your bones start grinding against each other causing pain in the joints.
Also, low magnesium levels from dehydration can cause muscle cramps and pain in the leg muscles.
8. Fatigue and lethargy
Fluid loss causes your blood volume to drop and your blood pressure to rise. Your heart has to expand more energy to feed your brain, skin, and muscles with oxygen and nutrients. This can leave your feeling fatigued and lethargic.
One of the easiest ways to stay alert and energized is staying hydrated, so keep your water bottle near you
9. Dry skin and lips
Another sign that your body lacks water is dry skin that lacks elasticity. The skin is the body’s largest organ, and it requires a good amount of water to remain in good condition.
A low water level causes less sweating, which means the body is not able to wash away excess dirt and oil accumulated on the skin throughout the day. Furthermore, dehydration increases the risk of acne, eczema and psoriasis as water help flush toxins from the body.
Another obvious sign of dehydration is dry and chapped lips.
10. Dark urine
The kidneys work to maintain fluid balance within your body. When you drink enough water, your urine should be light to clear yellow. This means that your kidneys have enough water to expel toxins from your body.
When your urine is dark, it means that your kidney redirected water back into your body to maintain blood pressure and mineral balance.
Dark urine has a large concentration of toxins and should be taken as an urgent sign to drink more water.
Chronic dehydration can leave your kidneys overloaded with toxins, causing kidney stones.