Do you ever feel exhausted for no apparent reason ? Do you think it's due to lack of sleep, stress, or mental overload?
However, there is a key factor that is often overlooked: hydration . Even mild dehydration can impair your physical abilities, reduce your level of attention , and impact your mental state.
In this article, we explain the link between dehydration and fatigue , how to recognize the signs of a water deficit , and what habits to adopt to preserve your energy on a daily basis .
Why does dehydration cause fatigue?
How it works: what happens in the body when you lack water
Water makes up about 60% of your body. It plays a vital role in several of your body's essential functions : blood circulation, nutrient delivery, waste removal, and temperature regulation. When you are dehydrated, even slightly, your blood volume decreases .
Your heart then has to pump harder to maintain the supply of oxygen and nutrients to the muscles and brain. Thermoregulation becomes less efficient, metabolic waste accumulates more quickly, and nerve transmission slows down, especially if the water loss is accompanied by an electrolyte deficiency (sodium, potassium, magnesium).
Different types of fatigue: physical fatigue, mental fatigue, difficulty concentrating...
There fatigue due to lack of hydration It's not just a simple case of feeling down. It can be physical , with heavy legs, cramps, shortness of breath, or slower recovery . It can also be cognitive : slowed thinking, reduced working memory, and difficulty concentrating. Finally, there are the associated problems , such as irritability, decreased motivation and sometimes even disturbed sleep .
Warning signs: what if it's just a lack of water?
Some manifestations seem trivial , but often reflect a water deficit symptoms include: extreme thirst, dry mouth and throat, dark and scanty urine , chapped lips , dry, tight skin , as well as dizziness upon standing, palpitations during exertion, and more. recurring headaches .
In a dry environment, such as in winter with indoor heating, these signals become more pronounced and are easily confused with a simple state of bodily exhaustion.
For athletes, a decrease of at least 1% in body weight after activity already corresponds to a fluid deficit to compensate for. In an elderly person, a feeling of confusion or Drowsiness should also draw your attention.
How can you tell if your fatigue comes from that?
You can complete a short self-assessment over 48 hours:
- Check the color of your urine : ideally very pale yellow, close to the color of straw "
- Increase your consumption: count your drinks and aim for 6 to 8 drinks spread throughout the day.
- Compensate for the losses: weigh yourself before and after your 45-minute workout. Each kg lost equates to approximately 1.5 liters of water to replace.
- Adapt your needs to factors such as high heating, dry air, heat, or activity.
If the symptoms disappear quickly after regular hydration, the cause is probably linked to a water deficit.
Water: a natural anti-fatigue ally
Water remains the preferred beverage : calorie-free, sugar-free, and readily available everywhere. By restoring blood volume and circulatory fluidity, it improves oxygen supply, concentration, and physical performance.
In certain situations ( prolonged exertion , intense heat , episodes of diarrhea or vomiting ), favor the drinks containing electrolytes (sodium, potassium, magnesium). Our Hydratis lozenges also offer a practical solution for effectively hydrating the body. for everyday use as well as during intense exertion . They combine minerals, trace elements and a small dose of glucose to promote rapid and efficient water absorption by your body.
Broths, herbal teas and hot soups are also valuable allies in winter!
How to stay properly hydrated on a daily basis?
Needs vary depending on age, weight, activity level, and climate.
On average, consume 1.6 to 2 liters of water per day , more if you are pregnant, breastfeeding, or exercising. a regular sport.
How much should I drink, when, and with what?
Practical guidelines:
- Upon waking: a large glass of water.
- At each meal: 1 to 2 glasses.
- In the afternoon: approximately 500 ml.
- Before exertion: 300–500 ml in the previous 2 hours.
- During exercise (> 45 minutes): 100–200 ml every 15–20 minutes.
- After exercise: consume 1.5 times the equivalent of the weight lost.
Sources of nutrients from food : cucumbers, tomatoes, citrus fruits, watermelon, kiwis, yogurt, unsweetened compotes Sugar, broths and herbal teas also contribute to your intake.
Anti-forgetfulness tips : keep a water bottle visible, use reminders on your phone, and alternate Still water and sparkling water.
Avoid the pitfalls: coffee, sodas, forgetting to drink
Certain behaviors can disrupt your water balance:
- Coffee or tea : they hydrate, but beyond three or four cups, the diuretic effect necessitates... compensate. (A diuretic effect is the action of a substance that increases production) of urine by the kidneys, which causes the body to eliminate more water and salts (especially from the sodium).
- Sugary and energy drinks : their high sugar and caffeine content leads to blood sugar spikes, dehydration and disrupts rest.
- Alcohol : it increases the amount of urine produced and promotes nighttime awakenings.
- A diet too high in salt : it causes water retention.
- Forgetting to drink : the sensation of thirst is a late signal, especially in winter, so it's best to anticipate and drink regularly.
When should we be worried?
Persistent fatigue despite good hydration
If your fatigue persists despite regular hydration and a healthy lifestyle, other Causes should be considered: iron or vitamin D deficiency, thyroid disorders, sleep apnea, medication side effects, chronic infections, seasonal depressive episode…
Symptoms to watch for and when to consult a doctor?
A prompt consultation with a healthcare professional is necessary if you notice:
- confusion or unusual drowsiness;
- intense and persistent thirst;
- tachycardia or repeated dizziness;
- diarrhea or vomiting lasting more than 24 hours;
- absence of urine for more than 8 hours;
- prolonged fever;
- unexplained weight loss.
In children, the elderly, endurance athletes, pregnant women and patients Suffering from a chronic illness, vigilance must be increased.
Conclusion
Feeling tired isn't always linked to stress or a short night's sleep. Often, it simply indicates dehydration . Drink regularly without waiting until you feel thirsty. Be mindful of your body's signals, adapt your intake to the context, favor water and lightly sweetened hot beverages, and use... Electrolytes may be present if sweating is significant. If the situation persists, consult a healthcare professional to investigate. other causes.
This article is for informational purposes only and does not replace personalized medical advice.
Bibliography
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Popkin, B.M., D’Anci, KE, & Rosenberg, IH (2010) . Water, hydration, and health. Nutrition reviews , 68 (8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Armstrong, LE, Ganio, MS, Casa, DJ, Lee, EC, McDermott, BP, Klau, JF, … & Lieberman, H. R. (2012) . Mild dehydration affects mood in healthy young women. Journal of Nutrition , 142(2), 382–388. https://doi.org/10.3945/jn.111.142000
Jequier, E., & Constant, F. (2010) . Water as an essential nutrient: The physiological basis of hydration. European Journal of Clinical Nutrition , 64(2), 115–123. https://doi.org/10.1038/ejcn.2009.111
