All living organisms need water for their survival. According to research (“Thirst“), thirst is a well-planned process of the body, which warns of possible dehydration. Dehydration (“Fluid and Electrolyte Balance“) does not mean that you only lose water, but also valuable elements for the smooth functioning of the body such as electrolytes, sodium, magnesium and potassium.
You don’t have to be sick with vomiting or diarrhea to be dehydrated. When you exercise and sweat or the temperature rises and the heat exhausts you, there is a risk of dehydration. That’s when you need to take even more care of your body’s water reserves.
There are also cases of people who are more vulnerable to dehydration. For example, athletes, people with a disability or illness, the elderly or very young children who cannot replace lost fluids without help, says NHS Inform. Severe dehydration can lead to hospitalization but this is rare. You can very easily replenish the fluid levels in your body daily by drinking plenty of water.
However, it is important to learn to listen to your body and prevent any changes that concern you. Watch out for these 5 simple signs that you may be dehydrated.
1. Bad breath
The production of saliva prevents the growth of bacteria in the oral cavity, which cause bad breath. If your body is dehydrated it does not produce enough saliva. So, if you wake up in the morning and your mouth is dry and your breath smells, it’s time to hydrate.
2. Dry or irritated skin
Being dehydrated doesn’t mean you’ll be sweaty. When the body loses fluids, the skin is also directly affected, as a result of which it loses its elasticity and looks dull, drier or somewhat irritated. If this isn’t your everyday skin picture, it’s a good idea to get it checked out. Start by drinking more water.
3. Musculoskeletal pains
Notice possible aches and pains in your body and muscles. When you are not hydrated enough the body heats up. That is why, during exercise or in the summer with the heat, muscle pain is a common phenomenon. The muscles work harder and tighten. When electrolytes are also lost in these conditions, muscles can ache. Make sure you don’t just drink water but also get sodium or potassium. Based on study findings in BMJ Open Sport and Exercise Medicine, those who drank an electrolyte drink after exercise experienced less or no pain than those who chose water alone.
4. Uncontrollable appetite for food and sweets
If you feel hungry all the time, and you mainly crave sweets, maybe your liver, which needs water to break down glycogen, raising blood glucose levels, is struggling. Thus, the body is not able to destroy glycogen and release glucose to have the energy the body needs and is constantly hungry.
5. Headache
Many times a headache may indicate a slight dehydration. Of course, the causes of headache can be many, while it is also a symptom that occurs quite often. Do not worry. Drink water, which, anyway, also helps relieve the headache itself.
Make sure you stay hydrated throughout the day with 8-10 glasses of water, whether you’re at the office or at home. Especially during high temperatures, when you exercise or are sick, increase your fluid intake. The body will always indicate to you in many ways exactly what you need.
