9 Signs You Are Not Drinking Enough Water
Drinking water throughout the day may be a challenge but is crucial to your health. Your body is made up of 75% water that needs to be replenished throughout the day. While we can extract some liquid from the foods we eat, it is crucial to take in plenty of water on a daily basis. This is especially true in extreme hot or cold temperatures, during activity, or for pregnant women. Try to drink six to eight glasses of water a day. There are many different apps that can help track your water intake. Your Coach will also be able to suggest ways to help you stay hydrated.
Here are 9 signs that you are not drinking enough water:
1. Your mouth and lips are dry.
When you're dehydrated, saliva production decreases, leaving your mouth and lips feeling dry. Dry mouth can also make your breath stinky, because bacteria has the chance to linger longer when it's not being washed away on the reg.
2. Your pee is dark.
The color of your pee can tell you a lot about your health. Healthy, hydrated pee should be light yellow or clear, a sign that it's properly diluted. If yours is medium yellow, dark yellow, or orange, it's likely because your body isn't getting enough water so your urine is more concentrated. Water intake also means you'll have to go less often, too.
3. Your energy levels are low.
When a body is dehydrated, it borrows water from your blood. A lack of properly hydrated blood leads to a lack of oxygen being brought throughout the body. This means the rest of your body, and your muscles specifically, may start to operate at a slower pace, making you feel sluggish and sleepy. You'll start to experience that 2pm crash earlier in your day.
4. You have a headache.
The exact way dehydration causes a headache isn't known. But experts believe that when hydration levels drop, so does blood volume, which leads to lower blood flow to the brain. This reduces the brain's oxygen supply and causes the blood vessels to dilate, leading to headaches and even lightheadedness.
5. You experience digestive problems.
There is mucus in our mouth and throat which is affected by how hydrated we are. Hydration allows the membrane to function correctly. This also applies to the entire digestive system. Without proper hydration, the amount and strength of mucus in the stomach lessens, allowing stomach acid to do some major damage to your insides. This leads to what we commonly refer to as heartburn and indigestion.
6. Your skin is dry.
Water is essential for plump, hydrated skin. When your body's tank is low, and using all the water available for basic functions, your skin gets the short end of the stick. Over time, it can lead to dryness.
7. You get muscle spasms or "Charley horses."
You know those super painful muscle spasms that wake you up in the middle of the night after your whole calf seizes up? They typically occur when a muscle is overused, and exercising when your fluid levels are low can spark one.
8. You stay sick longer.
Drinking water allows your body to continuously flush out toxins. Your organs work to filter out certain waste products like a machine, but if you don't fuel the machine with water, it cannot work properly. What ends up happening in a dehydrated body is organs start to pull water from stored areas like your blood, which leads to a whole new set of problems.
9. You feel hungry even after you just ate.
Thirst and hunger cues come from the same part of the brain, so it's easy to confuse the two. If you feel hungry even when you know you've eaten enough, there's a good chance your body's actually telling you it needs water, not food.
Important note: The following symptoms could be a sign of severe dehydration: rapid heartbeat or breathing, sunken eyes, fever, confusion, or delirium. If you experience any of these, go to the hospital.