First and foremost, knowing the signs of dehydration is important so you can know when to up your water intake. “Aside from generally feeling thirsty, signs you might be dehydrated may include but are not limited to: dry/chapped lips, fatigue, feeling light headed or dizzy, and concentrated (dark yellow) urine.” says Nicole Ritieni, an RN at the New York Center for Innovative Medicine. If you experience any of these symptoms, it may mean you need to be more conscious about how much water you’re drinking.
Beyond that, being chronically dehydrated may leave you feeling bloated. This occurs because our cells are always trying to maintain equilibrium, and when we are dehydrated that becomes more difficult, especially because cells depend on water. “If we're hydrated, we have balanced fluid levels between intracellular (area within the cell) and extracellular (area outside of the cell) spaces. When we're dehydrated, the areas outside of our cells are affected first, causing electrolyte imbalances,” Ritieni says, “Fluid will rush to these areas to try and create equilibrium. This is what we identify as ‘water weight.’ Finding the proper fluid balance via adequate hydration ensures that fluid stays where it's supposed to be rather than pooling in unwanted areas to compensate.”
If it doesn’t cause bloating in the first place, dehydration can make bloating worse if you’re already predisposed to it. “Bloating can be caused by various things, like stress, food intolerance, constipation, or eating fiber rich foods. Staying hydrated can help prevent bloating caused by constipation,” says Signe Svanfeldt, Head of Nutrition at Lifesum and health advisor to Gympass. “Drinking water can also help reduce bloating when eating fiber rich food as fiber binds water.”
So how much water should you be drinking every day? There isn’t a cut and dry number that everyone should aim for. “An attainable goal is to drink half of your weight in ounces of water daily,” Ritieni says. There are lots of calculators online you can use to determine how many ounces are necessary for you, and adjust accordingly.
Sometimes drinking enough water can be a daunting task, but there are lots of tips and tricks you can use to remember to drink throughout the day. “One of my must-haves no matter where I go is a good quality, insulated water bottle. This way you'll always have access to water and be reminded to drink it. Some people really benefit from water bottles that have timed intervals on the surface, indicating how much water they should have consumed at a given time to keep them mindful and on track.” Riteini says. Also, Svanfeldt recommends things like spicing up your water by adding fresh fruit and herbs for taste, setting reminders on your phone to drink water throughout the day, and keeping full water bottles in your fridge so you always have cold water ready to go.
Sometimes it can be hard to remember to drink water, but hydration is a direct thread to almost all functions in the body. If you struggle with bloating, headaches, or fatigue, it could be a sign that you aren’t drinking enough water. Do some research to determine how much water you need each day, and consider using the tips mentioned above to stay hydrated and feel your best.