The human body is 2/3 water, so it cannot survive more than 72 hours without it.
Every part, cell and organ inside of you depends on water. So, water plays a very important role, for example:
It balances bodily fluids.
It regulates and maintains the temperature of the body.
It promotes the elimination of waste and toxins.
It promotes digestion.
It balances your caloric intake.
It keeps your skin hydrated and youthful.
It provides protection for tissue, spinal cord and joints.
It lubricates joints and eyes.
Therefore, because the functions of our organs depend on water, good hydration is extremely important for our health. You have to consume a lot of fluids and eat water-rich foods to keep your body hydrated.
Your body can lose water in certain situations, like diarrhea, vomiting, frequent urination, harsh physical activity, excessive sweating and diabetes.
Dehydration prevents your body from functioning as it causes electrolyte imbalance. Yet, many people do not know the tell-tale signs of dehydration and may not notice them. These signs can help you act on time and avoid any other complications.
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These are the 10 most important dehydration symptoms you should know:
10. Accelerated heart rate
Accelerated heart rate:
Clean body hydration affects your heart rate and performance. Namely, the lack of water in the body leads to thinner blood, and reduces the volume of the plasma, which leads to poor blood circulation and an accelerated heart rate.
A study published in the Journal “Strength & Conditioning Research in 2014” confirmed, that researchers have discovered that due to dehydration, there is an average change in heartbeat of three beats per minute for each variation of 1% of body weight.
Despite hypotension, lack of water in the body can result in changes in the levels of electrolytes in your body. This speeds up heart palpitations because of excessive pressure on your body. In addition, this situation can be the reason for fear, panic and anxiety.
If you experience these symptoms, you should gradually start drinking more water to see if your condition improves. If not, you should consult your doctor.
9. Bad breath and dry mouth
Bad breath and dry mouth:
In the case of a deficiency of water in the body, such stimulates the production of saliva, which has antibacterial properties. Due to the fact that bacteria proliferate in the oral cavity, you may experience bad breath. In addition, you will also have a dry mouth. Water functions as a lubricant, moisturizing the mucous membranes of the throat.
8. Sudden cravings
In many cases, we confuse our thirst with hunger. Especially when we want food, when what our bodies really need is water. Therefore, if you suddenly feel the need to eat something, you must first drink a glass of water before you make something to eat.
In addition, in the case of water loss and loss of electrolytes, the body has a hankering for salty food. In this case, you should try a sports drink with sodium, or drink some fresh lemon juice, a teaspoon of salt and a glass of water.
In addition, you might also experience cravings when glycogen production is difficult. So eat sweet fruit that’s also rich in water, like papaya, berries and watermelon.
7. Pain in the joints and muscles
Pain in the joints and muscles:
A lack of water in the body increases friction between the bones, which causes joint pain. This happens because the joints and cartilage are made of 80% water.
Conversely, in the case of a good hydration of the body, our joints can easily manage the movements and the physical activities. In addition, you may also experience cramps and muscle spasms if your body runs out of water.
6. Headache and dizziness
Headache and dizziness:
Due to the reduced amount of fluid surrounding your brain, you may experience dizziness and migraines. Water is needed for protection against those light shocks.
Additionally, you may also have headaches, which are caused by the reduction of oxygen and blood flow to the brain, due to dehydration.
5. Constipation and the digestive issue
Constipation and the digestive issue:
“The European Journal of Clinical Nutrition” published an article in 2003 that proved that adequate hydration is essential in preventing constipation and key to proper functioning of the body.
The hydrating function of water in all tissues and cells of the body are also needed by the digestive system. Namely, it it’s necessary for a clean and flexible gastrointestinal tract, prevents constipation and triggers your stool.
If you’re dehydrated, you may suffer from constipation, as low fluid levels lead to hardened stool. In addition, dehydration can also be caused by vomiting and diarrhea, which can further lead to indigestion and acid reflux.
4. Fatigue and lethargy
Fatigue and lethargy:
Dehydration causes lethargy and fatigue, lack of water to the brain leads to low blood pressure and insufficient oxygen supply throughout your body. As a result, you may experience lethargic feelings, exhaustion, and drowsiness.
The absence of water in the body also has disadvantageous effects in the transport of important nutrients to the cells. Because of all this, the body needs to invest some extra effort to support it, which requires more energy, leading to fatigue.
3. Decrease in need to urinate and change in urine color
Decrease in need to urinate and change in urine color:
Your body may be dehydrated if you do not feel the urge to urinate every few hours. In the case of the well-hydrated body, the urge to urinate appears around 4-7 times a day. If you do not urinate frequently, your body will have increased levels of toxins.
In addition, the color of urine changes when you’re dehydrated. Namely, if your body is well hydrated, your urine will be clear and bright. However, if it lacks water, your urine will be dark yellow or amber.
2. Dry skin and lips
Dry skin and lips:
Water provides elasticity to the skin, so if your body is dehydrated, your skin will be dry. In addition, you will sweat less if your body runs out of water.
Additionally, In addition, water discards toxins from the body, so that if you fail to drink it, it will lead to the onset of psoriasis, acne and eczema. Among the more common signs of dehydration are also dry, chapped lips.
1. Brain Fog or Lack of Concentration
Apart from causing headaches, dehydration can also impede brain function, so it will negatively affect your mood, memory, and decision-making skills.
A study published in 2013 in autonomous clinical research showed that lack of water in the body is one of the main reasons for brain fog as well as lack of sleep, fatigue and prolonged standing.
Another study published in the British Journal of Nutrition in 2011 showed that it can also cause mood swings.
In most cases, when the body water deficient, it causes signs of brain fog, which include difficulty communicating, thinking and concentrating, as well as your memory.
Your general health, climate and physical activity are factors that determine the amount of water you need.
Still, you should drink plenty of water regularly. Always drink a glass of water at room temperature at the beginning of your day, and a glass of water before each meal.
In addition, it is helpful to carry a bottle of water with you, in order to remind yourself to use the free time you need to drink. In addition, it would be very beneficial to consume fruits and vegetables high in water content every day. Reduce your consumption of alcohol, energy and caffeinated drinks.
In order to prevent dehydration, you should drink water and increase the amount of intake in case of diarrhea, fever and vomiting.
Therefore, what’s more important is to note that when you experience a fast or weak pulse, an extreme thirst, dizziness or no need to urinate often, you should consult your doctor immediately.