Emma Miller
Drinking water is important for every system in your body. According to the U.S. Geological Survey (USGS), humans are 60 percent water, and water is the building block for every one of your cells. Drinking water is important for every system in your body.
“Water helps food move through the gastrointestinal tract, aids in the absorption and transport of nutrients into cells, is vital for physical and mental performance and helps regulate body temperature, among other things,” says nutritionist Libby Mills, a spokesperson for the Academy of Nutrition and Dietetics.
So, how do you know if you are dehydrated? Here are some symptoms of insufficient water intake. If you notice any, fill your glass and drink. “For most of us, it makes sense to have an extra glass of water,” says Mills.
You are thirsty
While it may seem obvious, “thirst is the body’s first natural response to the fact that you need to drink water, and it’s a sign – at least to some degree – that there is some dehydration,” says Mills.
She explains that there’s a pretty cool physiological process going on: when dehydration sets in, the electrolytes (minerals like sodium and potassium) in your bloodstream become more concentrated, which sends a thirst signal to your brain. Saliva production also decreases, and you may experience a dry mouth.
You don’t pee as much
According to Mills, when electrolytes are concentrated in your bloodstream, your brain tells your pituitary gland to release an antidiuretic hormone, which instructs your kidneys to release less water and not produce as much urine.
So, how often do you need to pee? According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), it varies a bit from person to person and day to day, but if you are properly hydrated, you should generally need to pee every three hours.
You have not had a urine test
The normal color of urine is pale yellow, according to the NIDDK. Mills says that if your urine is dark yellow or darker, you definitely need to drink.
You feel sluggish
“Lack of energy is a sign of dehydration,” says Mills. A small cross-sectional study in the British Journal of Nutrition in January 2013 found that water deprivation that led to mild dehydration increased confusion and fatigue and decreased alertness. But drinking water immediately helped participants feel more alert.
You need snacks
You need to eat, and no one will ever tell you to drink water instead of food. However, “people are finding that if they’re properly hydrated, they can stay full longer between meals,” says Mills.
There is limited evidence that drinking water can help with weight loss, although more research is needed, and the greatest effect is seen when people replace caloric drinks with plain water, according to a December 2019 review of six randomized controlled trials in Nutricion Hospitalaria.
According to Mills, if you feel like snacking, you should drink a glass of water first.
You have a headache
According to the National Headache Foundation, dehydration can cause headaches and migraines.
If you get them regularly and know that you’re not drinking enough water to begin with, one of the proven natural remedies for headaches is to increase your daily H2O intake. hydration may not completely eliminate headaches, but according to an August 2012 study in Family Practice, it was found to help reduce the negative impact migraines have on people’s quality of life.
Your skin is dry
According to the USGS, your skin is 64% water. “Water is the skin’s natural moisturizer. And while healthy, moisturized skin looks beautiful, it also acts as a barrier to protect the body,” says Mills.
If you are dehydrated, you may notice dry and faded skin. According to a small 2015 study in the Journal of Clinical, Cosmetic and Investigative Dermatology, increasing your water intake – if you’re not drinking enough now – can help improve skin health and hydration.
You are constipated
According to Johns Hopkins Medicine, lack of fluids is a common cause of constipation. Another natural remedy is to drink more.
“Getting enough water will facilitate the entire digestive process, including elimination,” says Mills. Along with consuming more fiber and regular physical activity, focus on achieving your water intake to improve your BM.
