Hydration is too often neglected in daily life, even though the consequences of dehydration are numerous. The proper functioning of your body depends on sufficient hydration. This is why not drinking enough water can be dangerous. In this article, we will examine the signs and risks of dehydration and how to avoid it!
1. Why is it essential to stay well-hydrated?
Water is obviously a vital element for our body. The resulting hydration allows the body to carry out a large number of essential processes. These include the elimination of waste through urine, the transport of nutrients by helping blood circulate faster, and the regulation of body temperature. Indeed, it is important to maintain a constant temperature, which is why we sweat. An even more important thing is simply to ensure the proper functioning of our brain, because the brain is composed of approximately 73% water! For all these reasons, adequate hydration is very important!
To give you an idea, for an adult, it is recommended to drink approximately 1.6 to 2 liters of water per day according to the EFSA (European Food Safety Authority). However, these figures obviously depend on your weight, the heat, and your physical activity. The hotter it is and the more you exercise, the greater the loss of water and electrolytes, which is why you need to drink more. To find out your ideal water consumption, we advise you to take a quick 2-minute questionnaire on our website.
2. The 6 signs that you are not drinking enough water
When your water intake is insufficient, your body will let you know through various symptoms: first, it is the sensation of thirst that appears. This is indeed a sign of mild dehydration, so it is recommended to drink before you even feel thirsty to prevent the phenomenon.
Next, if your urine is dark, it also means you are lacking water. The same applies if headaches appear frequently. The brain being sensitive to a lack of water (given its 73% water composition), a headache can occur quickly.
Fatigue is also a signal sent by the brain when you are not sufficiently hydrated. Indeed, insufficient hydration slows blood flow and decreases oxygen supply, essential for muscles and the brain, which can impair your concentration.
There are also more common symptoms such as cramps, dry skin, and constipation. If you experience any of these effects, it is essential to rehydrate quickly to prevent dehydration from worsening.
Hydration plays a major role in our health, and neglecting it can cause a cascade of daily discomforts and compromise our long-term health.
3. The health consequences of a lack of water
We have seen that a lack of water causes a number of symptoms, but what are the consequences for your body and your health?
3.1. Immediate effects
In the short term, dehydration will cause a loss of your abilities, both physical and mental. Strength, endurance, reactivity, and even memory will be affected by this lack. Hydration is therefore essential for the proper functioning of the nervous system and plays a role in various important bodily processes.
Your digestion will also be impacted, because water helps to fluidize it, and if there isn't enough, there is a risk of constipation or bloating. This is the case, for example, when you have just had gastroenteritis with vomiting or diarrhea. In addition, fluid loss causes dehydration, which then leads to digestive problems.
Finally, as we have already mentioned, headaches are also a common consequence of dehydration. Insufficient water intake reduces oxygenation of the brain, which can cause pain, fatigue, or dizziness.
3.2. Long-term risks
In the long term, insufficient hydration can have significant health consequences. Frequent or prolonged dehydration weakens your kidneys and promotes the formation of kidney stones. Without sufficient water intake, minerals accumulate, thus facilitating the formation of these solid crystals.
It is important to know that skin and joints are particularly sensitive to dehydration. A decrease in body water reduces skin elasticity, accelerating the appearance of wrinkles and skin aging. Joints, which require optimal lubrication, are also affected. Similarly, insufficient hydration can lead to a decrease in synovial fluid, essential for joint lubrication, which increases the risk of pain and movement disorders.
Finally, water plays an essential role in eliminating toxins. Insufficient hydration will impair this function, which will compromise waste elimination and weaken the immune system.
4. Why do some people not drink enough water?
In most cases, dehydration is simply due to forgetting to drink. Whether for an adult or a child, busy days often push hydration to the background, and people only drink when they feel thirsty.
Furthermore, the sensation of thirst varies from person to person. Some people rarely or never feel thirsty, which leads them to drink insufficiently on a daily basis. This can be particularly pronounced in elderly people, as aging leads to a decrease in the sensation of thirst.
Another frequent cause of dehydration is the consumption of other beverages that may be more appealing but less hydrating! Coffee, for example, is often perceived as sufficient for hydration, whereas it has a slight diuretic effect which can, on the contrary, increase fluid loss. The same goes for sodas and alcohol; although widely consumed, they contribute little to hydration and can even worsen dehydration due to their composition (in sugar or alcohol).
Consumption habits, personal preferences, and lifestyle will strongly influence daily fluid intake. Understanding these mechanisms allows for better anticipation of dehydration risks and adaptation of habits to maintain a good level of hydration.
5. How to easily increase your water intake?
To overcome the causes of insufficient hydration, here are some tips:
Keep a bottle of water handy: this will reduce the time it takes to hydrate and allow you to hydrate quickly if needed.
Flavor your water: you can add lemon, mint, or fruits you enjoy, to drink as a liquid.
Use a water bottle with measurements: this will allow you to precisely track your water consumption.
Set reminders: in case you really forget to drink regularly!
In addition, consuming water-rich foods can increase fluid intake without even thinking about it. For example, fruits and vegetables like cucumber, watermelon, or orange are excellent sources of water. Dairy products like yogurt also contain a significant amount of water and provide interesting electrolytes. A balanced diet therefore contributes to maintaining good hydration.
If you are an athlete, it is important to hydrate before, during, and after exercise. Drinking beforehand allows you to anticipate fluid and electrolyte losses; during, to maintain your hydration level; and afterward, to rehydrate and compensate for electrolyte loss. Drinks containing sodium and other minerals are particularly recommended after exercise for optimal recovery.
Finally, for those seeking a practical and enjoyable solution, there are hydration-optimizing tablets to dissolve in water. Hydratis offers tablets containing electrolytes and trace elements, to dissolve in your water to provide you with all the minerals you need daily, namely sodium, potassium, magnesium, and chloride. In addition, the flavors offered, such as lemon elderflower, coconut, or forest fruits, will allow you to enjoy your drink and add a taste you appreciate. So choose your favorite flavor!
6. The benefits of regular hydration
Adopting a regular and controlled hydration routine has many health benefits. Your body will feel the effects! Drinking enough water improves blood circulation, which will promote better oxygen and nutrient supply to vital organs. This results in reduced fatigue and improved concentration.
The benefits don't stop there. Indeed, adequate fluid intake contributes to reducing joint and muscle pain. Water helps lubricate joints, improving their mobility and reducing the risk of discomfort, and will participate in the elimination of toxins, which can reduce muscle tension.
Finally, regular hydration will promote good intestinal transit. By increasing stool volume and making them softer, water will help prevent constipation and ensure good digestive function.
We have seen that the consequences of dehydration are numerous, and that they can be avoided! You can certainly apply different solutions, the simplest being to remember to hydrate and rehydrate yourself by consuming drinks and foods rich in water and electrolytes.
Bibliography
Cheuvront, S. N., & Kenefick, R. W. (2016). Am I Drinking Enough? Yes, No, and Maybe. In Journal of the American College of Nutrition (Vol. 35, Issue 2, pp. 185–192). Informa UK Limited. https://doi.org/10.1080/07315724.2015.1067872
Valtin, H. (2002). “Drink at least eight glasses of water a day.” Really? Is there scientific evidence for “8 × 8”? In American Journal of Physiology-Regulatory, Integrative and Comparative Physiology (Vol. 283, Issue 5, pp. R993–R1004). American Physiological Society. https://doi.org/10.1152/ajpregu.00365.2002
Cotter, J. D., Thornton, S. N., Lee, J. K., & Laursen, P. B. (2014). Are we being drowned in hydration advice? Thirsty for more? In Extreme Physiology & Medicine (Vol. 3, Issue 1). Springer Science and Business Media LLC. https://doi.org/10.1186/2046-7648-3-18
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