A tall glass of ice water is arguably one of the most refreshing drinks around. Yet more than half of the world’s population suffers from dehydration without even realizing it, which can lead to serious health problems. Here’s how dehydration can harm your body and how to tell if you’re suffering.
The consequences of dehydration:
Your body is made up of 60 to 80% water. If you don’t drink enough water, the water gradually disappears from several important parts of your body:
Blood: Up to 8% water can be lost, which can lead to narrowing of blood vessels, blood clots, and an increased risk of heart attack or stroke.
From the intercellular space: Up to 26% of the water can evaporate, which can lead to hyperacidity of the body, gout, kidney stones, brittle bones and weakened immunity.
Cells: Up to 66% of cell water can be lost, leading to increased cholesterol, slowed metabolism and accelerated aging.
Signs You’re Dehydrated
Your Mouth Is Dry
A dry mouth may seem obvious, but it’s the first sign that your body is dehydrated. Sugary drinks provide temporary relief, but water is important for moistening the mucous membranes in your mouth and throat, helping to keep your oral cavity well hydrated.
Your skin is dry.
As the largest organ in the human body, the skin needs constant moisture. Dry skin is often one of the first signs of total dehydration. A lack of water prevents the body from properly eliminating daily impurities, which can lead to breakouts.
You often feel very thirsty.
Excessive thirst goes far beyond a dry mouth. For example, after drinking alcohol, the entire body can become dehydrated, requiring more water to rehydrate. Therefore, it’s important to listen to your body’s thirst signals.
Your eyes are dry.
Dehydration can affect your eyes, making them dry and red. A lack of sufficient tear fluid can cause discomfort, especially if you wear contact lenses.
You have joint pain.
Joints, cartilage, and intervertebral discs are made up of about 80% water. Adequate hydration absorbs shock and prevents bones from rubbing against each other, especially during sudden movements.
Your muscle mass is decreasing.
Muscles are made up mostly of water. A decrease in body water means a decrease in muscle mass. Drinking water before, during, and after exercise helps maintain muscle fluid and prevent exercise-related inflammation and soreness.
You’re sick longer.
Water helps the body continuously eliminate toxins. Without adequate water intake, the organs don’t filter waste properly, leading to imbalances and long-term illnesses.
You feel tired and sluggish.
When your body is dehydrated, it draws water from your bloodstream, reducing the amount of oxygen your blood receives. This leads to drowsiness and fatigue, which often become noticeable earlier in the day.
Your stomach growls.
A dehydrated body may interpret the need for water as hunger. Eating in this state increases digestive work, while drinking water facilitates organic functions.
You have digestive problems.
Adequate fluid intake ensures that gastric mucus is present in sufficient quantity and quality to protect your stomach from stomach acid and reduce the risk of heartburn and indigestion.
You age prematurely
. As we age, the body’s ability to retain water decreases, leading to premature aging, which is visible both externally and internally on the body.
Here’s how to check your hydration in 5 seconds.
A quick test is to pinch the skin on the back of your hand. If the skin quickly returns to its original shape, you’re well hydrated. Otherwise, you’re dehydrated and should drink water immediately.
Signs of mild dehydration
Here are some signs of mild dehydration:
Thirst Dry mouth
Fatigue Sadness
and irritability
Dark yellow urine
Decreased frequency of urination (6 to 7 times a day is normal)
Dry skin
Dizziness
Bad breath
Headache
Muscle cramps
Signs of severe dehydration
The following symptoms indicate severe dehydration:
Excessive thirst
Rapid heartbeat
Unconsciousness
Rapid breathing
Staring into space
Low blood pressure
Extremely dry skin
Severe dizziness
No sweating, even in hot weather
Very dark urine, low urine output
