2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
In a perfect world, we would all be reminded to drink the right amount of water every day. But let's face it: most people don't include drinking water on their to-do lists.
When you fail to drink enough water to replenish fluids lost through urination, sweating, and even breathing, you begin to experience a state of dehydration. And being dehydrated not only makes you feel thirsty - it can also have a big impact on how your whole body works.
How much water should I take each day?
You've probably heard the rule that you should drink eight glasses of water a day, but it turns out that the amount of water each person should drink varies.
Children and the elderly need more water to stay hydrated, says Seth Smith, a professor of clinical practice in the Department of Orthopedics and Rehabilitation at the University of Florida. People who are taking certain medications, have a history of cardiovascular disease, or have recently had a viral illness should also drink more fluids. If you live in a place with a hot, humid climate or do intense exercise (and sweat), you are also more prone to dehydration.
To prevent dehydration, lost fluids must be restored. The best way to do this is to listen to your body and drink water when you feel thirsty. You should drink water before, during and after each physical activity. In addition to getting enough water, maintaining a diet full of hydrating foods such as fruits and vegetables is another way to replenish lost fluids.
Signs of dehydration to watch out for
When you do not have enough water in your body, dehydration will follow. And yes, thirst is the main symptom. Usually, when thirst occurs, the person is about 2% dehydrated, says Dr. Smith.
This means that you do not need to approach the water fountain immediately, but you should take a glass of water soon. If you do not listen to the signals of your body, you will slowly become dehydrated, especially if you engage in physical activity.
But thirst is not the only symptom of dehydration we need to know. Look out for these other signs:
1. Dry mouth
Dry mouth is another way your body tells you it needs more water. Your body cannot produce enough saliva if there is not enough fluid. Also watch out for bad breath, which can be caused by dry mouth.
2. Dark or tea-colored urine
The more body water you have, the clearer your urine is. If it is a darker color, it means that it is more concentrated and this is a sign that you need to drink more water.
3. Decreased urination
Water helps the kidneys remove waste from your blood in the form of urine. If your kidneys don't get enough water to carry waste from your body, you just won't urinate as often. Instead, you will keep this waste in your body, and if you are chronically dehydrated, it can cause more serious problems over time. When the urine is too concentrated, the waste minerals stick together to form kidney stones.
Remember that not only your kidneys depend on the proper functioning of water, but also every major system in your body, including the heart, brain and lungs, says Dr. Smith.
4. Dry skin
The skin is the largest organ in your body and just like any other organ, it needs to function properly. If you notice that your skin is drier than usual, you may not just need a moisturizer. This may be a sign that you do not have enough body water and need to increase your fluid intake.
5. Low blood pressure
More than half of the blood in the body is plasma - the liquid part of the blood. Plasma consists of water, protein and salt. Without enough water in your plasma, your blood will concentrate and it will be much harder for it to move through the body to the organs that need it.
6. Muscle spasms
When you are dehydrated, your blood becomes more concentrated and therefore your blood volume (the total amount of blood in your body) decreases. So when you don't hydrate it properly, your body goes through a thought process: which parts of the body need blood the most? "The heart will win over the muscles," says Dr. Smith, and the inadequate blood supply to the muscles causes these muscle cramps.
7. Constipation
Like the kidney system, the digestive system needs enough water to function smoothly. Water allows your food to move through the intestines and also keeps your intestines healthy and efficient. Constipation can be a sign that there is not enough fluid to carry waste through the body and beyond.
8. Fatigue
Are you always tired? Everything from mid-afternoon drowsiness to predominant fatigue can be caused by dehydration. When you don't have enough water in your body, your blood pressure drops, blood flow to your brain slows down and your heart rate increases - all of which can make you feel exhausted.
9. Headache
If your brain does not get enough fluids to function properly, a number of symptoms will follow. Headaches are the most common, and dehydration is a common cause of migraines. Feelings of dizziness and seizures are some of the most extreme signs that a person should be hydrated immediately.
What to do in case of dehydration?
Treatment for dehydration - from mild to moderate - depends on replenishing the fluids your body has lost. For mild symptoms, drink water and eat something that contains sodium, which will help the body retain fluids. Drink water in small sips instead of large ones, as too much water can overload your stomach.
If water and salty snacks are not enough to help you feel better, or if you experience more moderate symptoms, you should drink a sports drink with electrolytes. Electrolytes are minerals in body fluids and if you sweat a lot, you may need to supplement them.
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