Drinking enough water is one of the cornerstones of a healthy lifestyle, and not only can it help to regulate your hunger cues, but staying hydrated is essential for allowing your body to function optimally. When you’re drinking plenty of water you will likely feel alert and ready to take on the day, but there are some surprising side effects that can come from skimping on your water intake and becoming dehydrated. We spoke with registered dietitian Trista Best and Amy Lippert, NTP and owner of Natural Healing Foods Nutrition to uncover the sneaky signs you may not be drinking enough water, so fill up a glass and take a sip before reading on.
Brain Fog
If you’re struggling to focus and feel like your mind is in a haze, it may be worth grabbing your water bottle because dehydration is a very likely culprit. “Proper hydration impacts our cognitive function and energy in a major way. Studies have found that even a mild form of dehydration, 1-3 percent, can impair brain function,” explains Best. “This includes mood, energy, concentration, and memory.” You may be inclined to turn towards a cup of coffee for a quick boost to get out of the fog, but it’s likely that this will only dehydrate you further.
Fatigue
Alongside brain fog, fatigue is another common side effect of dehydration as water is responsible for making sure your body can function properly, impeding on your energy stores. “Because the body contains more water than any other element, staying hydrated is important to just about every body system,” warns Best. “Drinking a hydrating beverage first thing in the morning will ensure you are taking in an adequate amount of fluid for adequate hydration.” Instead of just a coffee to kickstart your day, try pairing it with a glass of water as well for your best shot at sufficient hydration and enough energy to get through the day.
Headaches
Headaches can obviously stem from a number of causes, but dehydration is one of the most common. “Slight dehydration can create feelings of anxiety and increase headaches,” notes Best. Without enough water in your system, your body is unable to adequately carry out the functions it must in order for you to feel your best, and as your brain contracts due to dehydration which can cause a headache.
That said, chugging water to get hydrated again will do very little good in making you feel better. “Our kidneys run a tight ship in our bodies, maintaining homeostasis with our electrolytes. When we add a lot of water all at once we throw that balance off,” explains Lippert. “Our body compensates by siphoning most of that water off and excreting it out.” Therefore, sipping regularly throughout the day will do the most for maintaining adequate hydration.
Muscle Cramps
Much like headaches that come from dehydration, your muscles can also contract when you haven’t had enough water which can then lead to cramping and discomfort. One simple solution for staying hydrated throughout the day is consuming more water-based fruits and vegetables. Not only can this provide your body with more vitamins and minerals, explains Lippert, but you will also experience less frequent dehydration as well.
As a good rule of thumb, drinking about half of your bodyweight in ounces of water each day is the ideal baseline for maintaining hydration. “From there, depending on the amount of exercise, caffeine, or alcohol consumed, the individual may need more than that,” suggests Lippert. “When compensating for caffeine or alcohol is to drink 1.5 times the number of ounces of that beverage on top of your baseline.”
