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Did you know that humans are 60% water? Almost every function in our body requires water to survive, yet the majority of us don’t drink enough of it. Being dehydrated can have a number of effects on the body. There are some more commonly known signs of dehydration, like decreased urinary output, but it can manifest in other parts of the body that you may not expect.
“The human body has a complex system for maintaining fluid balance,” says Spencer Kroll, MD, PHD, FNLA, an internal medicine specialist and founder of Kroll Medical Group, “Fluid consumption is driven by the brain through the secretion of hormones that trigger thirst cravings. Excess fluid is excreted in urine or lost through the sweat glands.” What are some signs in your body that may indicate you are dehydrated?
Fatigue
Recent studies have found that young people who were mildly dehydrated were more likely to be fatigued during exercise. Many of your body’s crucial functions need water to be executed properly, and if it doesn’t have enough it may weaken the body faster. Make sure you’re regularly drinking water to help combat feelings of sluggishness throughout the day.
Lightheadedness
Nearly 90% of blood plasma is water. When you aren’t drinking enough fluids, your blood’s volume decreases, consequently lowering your blood pressure and preventing blood flow to your brain. This phenomenon may give you that woozy, lightheaded feeling, and is especially common in the summer months when you’re sweating more and losing fluid more rapidly.
Dry Mouth
When there aren’t enough fluids going into the body, it starts to reduce how much fluid it releases. This can be seen in saliva secretion, which is the cause of dry mouth in the case of dehydration. Dry mouth is frustrating, and has the potential to cause a number of dangerous effects, including bad breath, mouth sores, tooth decay, and gum disease. If you have a dry mouth, it could be a reminder to drink more water.
Muscle Cramps
Muscle cramps can cause debilitating pain. As stated previously, when your body is dehydrated, it holds back extra water to support its most vital organs, like the heart and the lungs. This means that less essential organs, like the skin and muscles, take a toll. This can cause more frequent muscle cramps and spasms.
Heart Trouble
Perhaps the most alarming potential symptoms of dehydration are heart related issues. When dehydration worsens, you can experience low blood pressure and heart palpitations due to lack of blood flow. However, if these conditions persist, it could be a sign of something more serious at play, so consult with your doctor if you don’t experience these issues in one-off occurrences.
So, to avoid these symptoms, how much water should you drink? “A person has to drink a significant amount of water each day to replace even routine fluid loss,” Kroll says, “People require even more water intake if any additional problems occur such as diarrhea, vomiting, skin burns or uncontrolled diabetes. The amount of daily fluid requirements depends upon a person's weight.” To calculate how much water you should drink daily, a good rule of thumb is to drink between half an ounce to one ounce of water for every pound you weigh.
Kroll has a few recommendations for people looking to make meeting their water intake easier. “Know your daily fluid requirements to use them as a goal, drink a glass of water with each meal and substitute water for other drinks. Also, using a refillable water container is a good idea to help you meet your goals, as well as eating foods containing water such as lettuce, celery, and melons.”
