Without water, no metabolic process takes place in the body and when it is not enough, it gives us signals of dehydration, which, the vast majority of people do not understand, because they confuse coffee, tea, beer and other liquids with water, and it is food from which the body expends energy and gets a little water, and the rest is quickly excreted through the kidneys and urinary system.
At loss of water in the amount of less than 2% of body weight there is thirst, at loss of 6-8% – fainting, 10% – hallucinations and swallowing difficulties, at deficit over 12% there is death
Signs of early dehydration
The following conditions and sensations will tell you if your body is not getting enough water.
- Dry mouth is the obvious and the very first sign of beginning dehydration. In this case, soda, juice or tea is not the answer to the problem. The body requires replenishment of clean drinking water.
- Excessive thirst and lack of satiety appear when the body has lost a significant amount of water. In defense, the brain actively sends signals that are interpreted as very strong thirst. And until the balance returns to normal, neurons will continue to broadcast the desire to drink.
- The feeling of hunger can become a compensatory mechanism instead of a desire to drink.
- Even a mild cold comes with more side effects if a person doesn’t drink enough water, as toxins are not properly eliminated.
- Dry skin signals that internal structures are dehydrated due to illness or not getting enough fluids.
- Dryness and itching sensation in the tear ducts of the eyes indicates that the tubules are dry and it is urgent to drink water.
- Heartburn is one of the signs of a violation of the water-salt balance in the body. The concentration of acidity in gastric juice increases and leads to damage to the mucosa.
- Violation of the swallowing reflex occurs with more severe dehydration.
- Reduced volume and darkening of urine is characteristic of fluid deficiency. This symptom is characteristic of some pathologies. Before sounding the alarm, you should analyze your drinking regimen.
- Pain in the joints appears due to a chronic lack of water. Pain syndrome can manifest itself after physical exertion and at rest, in the elderly and young people. This is because cartilage tissue consists of 80% water, and with a lack of fluid, cartilage dries out and intensively wears out.
- A decrease in muscle mass naturally accompanies the process of dehydration. Such weight loss is not good for you.
- Chronic fatigue with insufficient fluid intake is due to the fact that the body begins to borrow it from the blood. The brain under-receives oxygen, forming a feeling of brokenness even after an eight-hour sleep.
- Sleepiness goes hand in hand with dehydration. Even very strong coffee will not cheer up if a person does not drink enough water.
- Heart palpitations are the result of increased blood viscosity. The cause of thickening is the active movement of plasma to the organs.
- Problems with memorization and short-term memory impairment.
Water consumption rate
The amount of pure water that a person should consume is determined individually. This is influenced by age, weight, climatic conditions of the area, and physical activity. The average figure is 4% of body weight. Thus, a man can consume up to 4 liters, and a woman – up to 2.7 liters of water per day. This volume includes moisture that enters the body from liquid dishes, fruits and vegetables, and drinks.
Also, the drinking regimen depends on the behavior of the person and the weather. If the air temperature is high, or a person is engaged in sports, it is necessary to increase the number of glasses of water drunk. It should be consumed until thirst is quenched.
Maintaining adequate hydration is essential, as even mild dehydration can impact mood, focus, and physical performance. In hot climates or during intense exercise, dehydration may occur more quickly, requiring proactive fluid intake. To prevent dehydration, it’s important to listen to your body’s signals and not wait until you feel extremely thirsty.
It is necessary to follow the drinking regimen with special care in such cases:
- When playing sports. Moisture is additionally removed from the body through sweat, so the amount of fluid intake increases. It is necessary to drink more water after exercise, even if you are not thirsty.
- Low rainfall. Living in a dry climate also leads to intense sweating. If a person is outdoors for a long time in the hot season, it is necessary to replenish fluid constantly.
- Increased body temperature. Loss of moisture due to high body temperature is especially dangerous. The amount of fluid directly affects the temperature, so if it is lost, it increases. To increase resistance to infection, it is necessary to consume a lot of water.
- Pregnancy and breastfeeding. A pregnant woman should consume 50% more water, as some of the fluid is needed by the fetus. Water is also needed for milk production during lactation.
The dangers of chronic dehydration
If the early signs of water shortage are ignored, dehydration can become chronic. This condition is dangerous for all body systems. Here’s what it can do:
- Cognitive decline. Long-term fluid deficiency impairs concentration, memory, and decision-making ability. This is especially critical for children, the elderly, and office workers.
- Digestive problems. Water deficiency slows down stomach and intestinal function, and chronic constipation, abdominal heaviness, and flatulence may occur.
- Increased risk of urolithiasis. Kidneys are worse able to cope with filtration, salts accumulate, forming stones.
- Increased risk of cardiovascular disease. Thick blood increases the load on the heart, which can lead to hypertension, blood clots and other complications.
- Deterioration of skin, hair and nails. Skin becomes dry and dull, hair becomes brittle, nails become broken – this is a direct consequence of water deficiency at the cellular level.
Common myths about water
- “If I’m not thirsty – then everything is fine”
Thirst is a late signal of the body. Regular consumption of water should be on a schedule, not on thirst.
- “Tea, coffee and soup are also water”
Partially yes, but coffee and tea have a diuretic effect, which means they are more likely to eliminate fluid. Therefore, it is clean drinking water that should make up the bulk of your water intake.
- “The more water, the better”
Excessive water consumption can lead to water intoxication and dilution of electrolytes in the blood (hyponatremia), especially in athletes and during intensive training.
How to avoid dehydration by drinking water regularly
- Install a reminder app. Modern water trackers can help you remember to stay on track with your drinking regimen.
- Carry a bottle with you. Having water on hand at all times greatly increases the chances that you’ll drink more often.
- Drink a little at a time, but regularly. You don’t have to drink a glass in one go – the key is to spread the water evenly throughout the day.
- Start your morning with a glass of water. This wakes up your metabolism and helps your body start the day.
