“You’re a tall drinker” isn’t just a (really weak) pickup line (nobody uses that)—it’s a pretty accurate description of your body. After all, you’re about 60 percent water, and water is a building block. USGS. According to American (USGS) for every cell in you.
Drinking water is important for every system in your body. “Water transports food through the digestive system, helps absorb and transport nutrients into cells, is important for physical and mental function, and helps regulate body temperature,” says nutritionist Libby Mills, RDN, LDN, director of nutrition and diet. said a regime spokesman. The academy group told LIVESTRONG.com.
In other words: “To be on top of your game, you need to be fully hydrated,” says Mills.
So, how do you know if you’re dehydrated? Here are some signs of not drinking enough water. If you notice, fill up your glass and drink. “For most of us, drinking a glass of water makes sense,” Mills said.
You are thirsty
While this may seem obvious, “thirst is the body’s first natural signal that it needs to drink water, and it’s a sign of at least some degree of dehydration,” says Mills.
What’s happening, he explains, is a fascinating physiological process: When dehydration sets in, your blood’s electrolytes (minerals like sodium and potassium) become more concentrated, signaling thirst. Salivation decreases and the mouth feels dry.
You don’t pee much
When electrolytes in the blood are concentrated, the brain signals the pituitary gland to release the antidiuretic hormone, which tells the kidneys to make less water and not produce as much urine, Mills said.
So how often should you pee? It varies from person to person and from day to day, but if you want to stay hydrated, you should urinate every three hours, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
According to the NIDDK, normal urine color is pale yellow.
If your urine is black, yellow, or the color of one of the dark traffic lights, Mills says, you need to rehydrate.
to be weak
You slept enough yesterday, but today you are shaky. “Lack of energy is a sign of dehydration,” says Mills.
A small cross-sectional study published in the British Journal of Nutrition in January 2013 found that dehydration was caused by mild dehydration, increased confusion, fatigue, and decreased alertness. But drinking water directly helped participants feel more alert.
You are very clingy
No one tells you to eat or drink water instead of food. (Of course not satisfied).
However, Mills says, “If people are adequately hydrated, they can stay full longer between meals.”
A review of six randomized controlled trials published in Nutrition Hospitalaria in December 2019 found that although more research is needed, there is limited evidence that drinking water helps with weight loss, with the greatest effect when people replace caloric drinks with plain water.
If you’re feeling an unusual snack, there’s no harm in drinking a glass of water first, says Mills. (Of course, if you’re still hungry, eat!)
you have a headache
It was a busy day without worrying about getting up and refilling. Now I have a headache. According to the National Headache Foundation, dehydration can cause headaches and migraines.
If you’re taking these medications regularly and know you’re not drinking enough water, one natural way to relieve headaches is to increase your daily H2O intake. Hydration may not eliminate headaches, but an August 2012 study at Family Hospital found that it can help reduce the negative impact migraines have on people’s quality of life.
Your skin is dry
The USGS notes that 64 percent of your skin is made up of water.
“Water is the skin’s natural moisturizer, and while healthy, hydrated skin looks beautiful, it also inhibits the body’s defenses,” says Mills.
If you’re dehydrated, you may notice that your skin feels dry and flaky. A small 2015 study by Clinical, Cosmetic, and Research Skin found that increasing your water intake (if you’re not drinking enough) can help improve skin health and hydration.