Did you know that the recommended daily intake of water is 6 to 8 glasses? Men need to drink 9 glasses per day to maintain the body hydrated. However, despite knowing this, a great percentage of people drink around 2 glasses. When a person doesn’t consume enough water, dehydration may follow and cause a lot of health complications.
Therefore, it’s good to know that if you experience any of the below-mentioned symptoms, you should increase your daily intake of water, because otherwise, you might be more prone to specific health problems.
Let’s take a look:
Darker urine color
The normal color of the urine is light yellow. However, when a person doesn’t drink enough water, the kidneys release a higher amount of waste in the urine, as well as dead blood cells, proteins, etc. that need to be eliminated from the body. This results in a darker color of the urine, which may also be a consequence of taking certain medications or eating beets, asparagus, blackberries, etc. In order to be certain of the cause, first, remove any foods that might be causing it and then increase your daily intake of water. If the urine is still dark, even after these attempts, you should consult your physician.
Lowered output of urine
The average urination within a 24-hour period is 6 to 7 times. But, when a person doesn’t drink enough water, there is not enough fluid to replace the fluids removed from the body, so, the kidneys try to hold on to as much fluid as possible in order to prevent dehydration. Therefore, if you urinate less than the above-mentioned number, try to increase your daily water intake and see whether there will be an improvement.
When the body isn’t well-hydrated, it tries to gather as much as water as possible from anywhere in the body, including the colon. Since enough amount of water is pivotal for a soft stool, dehydration can cause constipation. Besides increasing your daily intake of water, try to add more fiber to your diet by eating fruits and veggies. However, if you’re drinking sufficient amounts of water, but you still experience constipation, you might have some other health issue.
Dry skin and wrinkles
When a person doesn’t drink enough water, the skin may become itchy, dry, inflamed, and very sensitive. Moreover, it can easily become flaky with reddish cracks and bleeds. Also, it will lose its moisture and thus, wrinkles will appear and the person will look much older. Therefore, if you experience any of these skin problems before you opt for expensive skin treatments, you should try to increase your water intake and see whether there will be improvements.
Hunger and weight gain
Sometimes, the body cannot differentiate between hunger and thirst. Namely, the part of the brain responsible for hunger and thirst regulation can become confused and make you feel hungry when you’re in fact just thirsty. As a consequence, you reach for a snack instead for a glass of water and there is a higher chance of weight gain. Therefore, the next time you feel hungry, opt for a glass of water and wait 10 minutes to see whether you’re still hungry or not. If the hunger has passed, it means that you’ve just been thirsty. If it hasn’t, you should eat.
Dry mouth and thirst
Feeling thirsty indicates that you are slightly dehydrated whereas a dry mouth is also a sign of dehydration.
When you don’t intake enough water, the body tries to preserve water from tissues to compensate for the lost fluids. The brain tissue loses moisture and thus, it shrinks, pulling away from the skull. This triggers the receptors for pain and results in a headache. And, when you don’t drink enough water, the volume of the blood drops and lowers the amount of oxygen carried to the brain. The vessels dilate and lead to inflammation and swelling and an intense headache.
Lack of water increases a number of toxins in the blood and this may weaken the immunity. Hydration is important in removing by-products of diseases and preventing infections.
Water lubricates the joints and allows two bones to slide over each other as the joint moves. However, when there is not enough water in the body, the joint lacks nutrients and this causes damage of the cartilage cells. When you’re chronically dehydrated, the cartilage may degenerate beyond repair.
A 2011 study has shown that even a mild dehydration may lead to tiredness and lack of energy. During dehydration, the blood’s volume lowers and the heart begins to work harder in order to push oxygen and nutrients through the body. Therefore, instead of a cup of coffee, reach for a glass of water since caffeinated drinks are not substitutes for water and neither are soda drinks or tea.