Water constitutes about two-thirds of its weight body, and a person can not survive without water for more than a few days. All cells, organs and tissues in the body depends on water. It plays a very important role, for example:
- helps maintain the balance of body fluids.
- regulates and maintains body temperature.
- lubricates joints and eyes.
- Protects tissues, spinal cord and joints.
- helps its waste products and toxins body eliminate.
- helps digestion.
- Aid to control calorie intake.
- that helps maintain good skin and youthful.
Without water, your body may stop working properly. Therefore, it is important to keep your body hydrated. To stay hydrated, drink fluids and eat foods high in water content.
Sometimes, your body can lose more water than usual. This can occur due to vigorous physical activity, excessive sweating, diarrhea, vomiting, diabetes and frequent urination.
This causes an electrolyte imbalance in the body, leading to dehydration and so it is difficult for your body to function at its best.
Lots of people are not aware when your body lacks enough water. Understanding the signs of dehydration will help you know when you need to increase your water intake.
These are the 10 major warning signs that indicate your body lacks water.
Headaches and lightheadedness
Headaches and dizziness are some possible signs that your body lacks water. A drop in the level of hydration of the body leads to a reduced amount of fluid surrounding the brain, protecting it from bumps and smooth movement.
This triggers persistent headaches and migraines. In addition, dehydration reduces the flow of blood and oxygen to the brain.
A 2010 report published in the Handbook of Clinical Neurology highlights the potential triggers of migraine and tension headaches and dehydration is one of them.
When suffering from a headache, rather than reach a pill, drink a glass of water. If the headache is due to dehydration, which will soon disappear.
2.’BRAIN FOG ‘O Lack of concentration
As the human brain is composed of about 90 percent water, it definitely shows signs when dehydrated. Lack of water in the brain can affect your decision-making, memory and mood.
Dehydration can even cause symptoms of brain fog, such as forgetfulness and difficulty concentrating, thinking and communicating.
A 2013 study published in Clinical Autonomic Research says that dehydration is one of the triggers brain-fogging most frequently reported, along with fatigue, lack of sleep, prolonged standing and feeling faint.
In a 2011 study published in the British Journal of Nutrition, researchers found that slightly dehydrated people was worse on cognitive tasks and also reported difficulty making decisions. There were also adverse changes in the moods of fatigue and anxiety.
Another 2011 study published in the Journal of Nutrition concluded that the state of degraded mood, increased perception of difficulty of the task, the lower symptoms of concentration and headache the result of dehydration 1 36 percent in women.
BREATH -BAD and dry mouth
Bad breath is another sign that the body lacks water. Due to lack of water, your body produces less saliva, which contains antibacterial properties. This leads to an overgrowth of bacteria in the mouth that cause bad breath or smelly.
Along with bad breath, dry mouth can have. Water acts as a lubricant, which keeps the moist mucous membranes in the throat, preventing dry mouth.
-CONSTIPATION and other digestive problems
Water helps to lubricate the digestive system and keeps the digestive tract flexible and clean. This helpskeep regular bowel movements and prevent constipation.
In addition, excessive fluid loss due to diarrhea or vomiting may also harden stools and lead to constipation. Lack of water in the body can even cause heartburn and indigestion.
A 2003 study published in the European Journal of Clinical Nutrition notes that the loss of fluids and fluid restriction increase constipation. It is therefore important to maintain hydration to prevent constipation.
-SUDDEN food cravings
The next time you have the sudden feeling of hunger or food cravings, drink a glass of water before taking a snack. When dehydrated, your body sends false to your brain that you are hungry signals when in fact you are thirsty.
craving a salty treat may be due to loss of water and electrolytes in the body. Just drink a sports drink that contains sodium, or make your own by mixing water lemon juice of 1 lemon in a glass of water with 1 teaspoon salt.
Some people have cravings for something sweet. This happens when the body is experiencing difficulties with the production of glycogen. In this case, choose fruits like watermelon, papaya or berries that are sweet, and a high water content.
Reduction of urination and color change
Believe it or not, if you are not using the bathroom every few hours, your body is probably lacking water. A good amount of water intake results in normal urination, about four to seven times a day. As your body releases toxins through urine, no urine at regular intervals can be problematic.
Also, keep an eye on the color of urine. It is an important indicator of your hydration level. clear or light-colored urine indicates a body well hydrated, while urine yellow or amber indicates dark and concentrated urine is usually a sign that the body lacks water.
7. fatigue and lethargy
If you feel tired and lethargic, it may be because your body dehydrated. Lack of water causes low blood pressure and inadequate supply of oxygen throughout the body, including the brain. The lack of oxygen causes drowsiness, fatigue and a feeling of lethargy.
Moreover, when you are dehydrated, your body has to work too hard to ensure proper blood circulation, transport of nutrients and even breathing. Spend extra energy, obviously, it causes rapid fatigue than usual.
Staying hydrated is one of the easiest ways to stay alert and energized, so keep your water bottle handy.
-Joint and muscle pain
Water is a vital component of healthy joints and cartilage. In fact, they contain about 80 percent water. When the body lacks water, their bones begin to grind against each other, causing pain in the joints.
When your body is well hydrated, your joints can handle sudden movements, such as running, jumping or falling awkwardly, without any pain.
Furthermore, depletion of fluids through perspiration can cause muscles to tighten, leading to cramps. A 2008 study published in the Journal of Applied Physiology notes that the state of body water is an important modulation of hormonal and metabolic responses to resistance exercise consideration.
-SCALY, dry skin and lips
Another sign that the body lacks water is dry skin that lacks elasticity. The skin is the body’s largest organ, and requires a lot of water to stay in good condition.
Low water level causes less sweating, which means that the body is not able to wash excess dirt and accumulated in the skin throughout the day oil. In addition, as water helps remove toxins from the body, dehydration increases the risk of acne, eczema and psoriasis.
Another obvious sign of dehydration is dry and cracked lips.
Therefore, along with the hydration of the skin with a good moisturizer, make sure you are hydrating the skin from the inside out by eating an adequate amount of water.
Dehydration also has a direct impact on heart rate and performance. Dehydration causes a decrease in plasma volume, making the blood more viscous. This affects the blood circulation and increases the heart rate.
A 2014 study published in the Journal of Strength and Conditioning Research agree that dehydration adversely affects performance.
The researchers found that heart rate changes an average of three beats per minute for each 1 percent change in body weight resulting from dehydration.
Furthermore, dehydration causes electrolyte changes present in your body, leading to low blood pressure. Due to excessive pressure on your body, heart palpitations are faster. This can be frightening and cause anxiety and panic.
If you feel your heart beats faster, try drinking water slowly to see if you feel better. If the problem persists, consult your doctor immediately.
Tips to prevent dehydration:
- Drink plenty of water and other fluids every day. The amount of water you need to drink usually depends on a number of factors, such as weather where you live, how physically active you are, and your overall health.
- Start your day with a large glass of water (room temperature) and drink a full glass of water before each meal.
- If busy and often forget to take water, set a reminder to drink a glass of water a few times a day.
- Carry your own water bottle, no matter where it goes.
- Along with water, begin to include water-rich fruits and vegetables in your diet.
- avoid drinks that can cause dehydration, such as alcohol, energy drinks and other caffeinated.
- When suffering from a fever, vomiting or diarrhea, increase fluid intake to prevent severe dehydration.
- consult your doctor immediately if you have symptoms such as extreme thirst, dizziness, not urinate for more than eight hours, and a rapid or weak pulse.