In a perfect world, everyone should remember to drink the required amount of water each day. But most people don't drink enough water during the day because it's more tempting to have coffee before breakfast and a glass of wine with dinner.
When you don't drink enough to replace the fluids lost through urination, sweating, and even breathing, you begin to enter state of dehydration. Dehydration doesn't just make you feel thirsty - it can also have a big impact on your whole body.
How much water should you drink per day?
You've probably heard the rule that you should drink eight glasses of water a day. Children and older adults need more water to stay hydrated, says Dr. Sc. Smith, clinical associate professor in the Department of Orthopedics and Rehabilitation at the University of Florida. People who take certain medications, have cardiovascular disease or have recently had a viral illness should also drink more water than usual.
It is not unusual for a very active person to lose many liters of sweat during training. In order to prevent dehydration, it is necessary to replace the lost fluid. The best way to do this is to listen to your body and drink water when you are thirsty. You should also drink water before, during and after any physical activity. In addition to drinking enough water, eating a diet full of hydrating foods like fruits and vegetables is another way to replace lost fluids.
What are the functions of water in the body?
Our body represents about 60% of our weight. All cells, tissues and organs absolutely need water for normal functioning. Water removes waste materials, maintains body temperature, protects organs and joints, and feeds cells with oxygen. It not only affects the kidney system, but the entire body, including the heart, brain and lungs, says Dr. Smith.
What are the symptoms of dehydration?
When you don't have enough water in your body, dehydration will follow, so pay attention to these signs.
Thirst
Usually, when thirst appears, the person is already dehydrated," says Dr. Smith. This means you need to get to the water immediately. If you don't listen to your body's signals, you will slowly become more and more dehydrated, especially if you engage in physical activity.
Dry mouth
The most obvious sign of thirst is dryness of the lips, tongue and oral cavity. If your mouth is dry, it means that the body is already dehydrated.
Dry skin
The skin is the largest organ and needs a lot of water to function properly. Dry and irritated skin is one of the first signs of complete dehydration, which can have serious consequences for the body. In addition, insufficient water reduces the body's ability to sweat and thus eliminate toxins from the body.
Dry eyes
A lack of water is also shown through dry eyes that turn red. In particular, the inability to moisten the eyes of people who wear contact lenses caused problems.
Pain in the joints
Cartilage and back discs contain as much as 80 percent water. If you want to prevent unpleasant bone friction with every step, jump, exercise and run, you need to drink an adequate amount of water.
Dark or tea-colored urine
The more body water you have, the clearer your urine will be. If it's a darker color, it's a sign that you need to drink more water.
Feeling tired
Drowsiness, fatigue are additional symptoms of lack of water in the body. When you drink an inappropriate amount of water, the body draws it from other organs, as a result of which a person feels sick and recovers more slowly even after illness.
Hunger attacks
Dehydration tricks the brain into sending signals to the body that it is hungry. Attacks of hunger occur at any time of the day or night and even during sleep. Eating food without proper hydration also slows down the metabolism and encourages the formation of fat stores in the body.
Poor digestion
Heartburn is just one of the signals of excess stomach acid caused by a lack of water. Water hydrates the digestive system, and adequate amounts prevent bowel problems and constipation.
Decreased need to urinate
Lack of water in the body also affects the need to urinate. If you don't go to the bathroom at least four to seven times a day, it's a sign that you're not drinking enough water. A darker color of urine also indicates poor hydration of the body.
