Here’s a list of 10 warning signs of water dehydration that you should pay attention to:
1. Accelerated heartbeat
Proper body hydration affects your heart rate and performance. Namely, the lack of water in the body leads to more viscous blood and decreases the volume of the plasma, which leads to a circulation of the blood and accelerated heart rate.
A study published in the Journal of Strength & Conditioning Research in 2014 confirmed this, as the researchers discovered that due to dehydration, there is an average change of the heartbeat of three beats per minute for every 1% change in body weight.
Despite hypotension, the lack of water in the body can lead to alterations in the electrolyte levels in your body. This accelerates heart palpitations as a result of the extra stress on your body. Moreover, this situation can be the reason for fear, panic, and anxiety.
If you experience these symptoms, you need to sip some water slowly, to check if your condition improves. If not, you need to consult your doctor.
2. Bad breath and dry mouth
In the case of a deficiency of water in the body, it stimulates the production of saliva, which has antibacterial properties. Because bacteria proliferate in the oral cavity, you may experience bad breath. Furthermore, you will also have a dry mouth, as water has the function of a lubricator, that is, to hydrate the mucus membranes in the throat.
3. Abrupt food cravings
In numerous cases, we can mistake our thirst with hunger. Namely, we crave food when our body needs water. Hence, if you suddenly feel the need to eat something, you should first drink a glass of water before you get something to eat.
Furthermore, in the case of water loss and loss of electrolytes, the body has a great need for salty food. In these cases, you should consume a sports drink that has sodium, or you can drink a mixture of some fresh lemon juice, a teaspoon of salt, and a glass of water.
Moreover, you can also experience food cravings when the production of glycogen is difficult, so you need to eat some sweet, but also rich in water, fruits, like papaya, berries, and watermelon.
4. Pain in the joints and muscles
Lack of water in the body increases the friction between the bones, which causes painful joints. This is because our joints and cartilage are made of 80% water.
Conversely, in the case of proper hydration of the body, our joints can easily handle movements and physical activities, including jumping, running, and falling painlessly. Also, you may experience cramps and muscle spasms if your body lacks water.
5. Headaches and dizziness
Due to the decreased amount of liquid that surrounds your brain, and it is needed for protection from mild knocks, you may experience dizziness and migraines.
Moreover, you may also have headaches, which are caused by the reduced flow of oxygen and blood to the brain, due to dehydration.
The report published in the Handbook of Clinical Neurology in 2010 also proved that dehydration may lead to severe headaches and migraines. In the case of a headache due to dehydration, a glass of water can be as effective as pills.
6. Constipation and digestive issues
The European Journal of Clinical Nutrition published a story in 2003 that proved that proper hydration is essential in the prevention of constipation and the key to proper body function.
The hydrating function of water in all tissues and cells in the body is also needed by the digestive system. Namely, it is responsible for a clean and supple gastrointestinal tract, prevents constipation, and triggers bowel movements.
In the case of dehydration, you may experience constipation, as the loss of fluid leads to a hardened stool. Furthermore, dehydration can also be caused by vomiting and diarrhea, which can lead to indigestion and acid reflux.
7. Fatigue and lethargy
Proper body hydration will keep you alert and energetic. Dehydration also causes lethargy and fatigue, as the lack of water in the brain leads to low blood pressure and an insufficient supply of oxygen throughout your body. Therefore, you may experience lethargic feelings, exhaustion, and sleepiness.
The lack of water in the body also has disadvantageous effects on the transport of important nutrients to cells. Due to all this, the body needs to invest extra efforts to sustain it and spend additional energy, which leads to fatigue.
8. Decreased need for urination and changed urine color
Your body may be dehydrated if you do not feel the need to urinate every few hours. In the case of a properly hydrated body, the need to urinate appears around 4-7 times a day. If you do not urinate this frequently, your body will have increased levels of toxins.
Moreover, the color of the urine changes in the case of dehydration. Namely, if your body is well hydrated, your urine will be clear and light. Yet, if it lacks water, your urine will be dark yellow or amber-colored.
9. Dry skin and lips
Water provides skin elasticity, so if your body is dehydrated, your skin will be dry. Also, you will sweat less if your body lacks water, which will inhibit the elimination of oil-built-up excess dirt on your skin.
Furthermore, water discards toxins from the body, so if you lack it, it will lead to the appearance of psoriasis, acne, and eczema. Another common signs of dehydration are dry and chapped lips.
10. Brain fog or poor concentration
Apart from causing headaches, dehydration may also impede the function of the brain, so it will negatively affect your mood, memory, and decision-making skills.
A study published in 2013 in Clinical Autonomic Research showed that the lack of water in the body is one of the major reasons for brain fog along with a lack of sleep, fatigue, and prolonged standing.
Another research published in the British Journal of Nutrition in 2011 proved that it can also cause mood swings.
In most cases, when the body is water deficient, it causes signs of brain fog, which include difficulties in communicating, thinking, and focusing, as well as forgetfulness.
