It's important to remember that your body needs consistent hydration to function at its best and has subtle ways of sounding alarm bells if it is not receiving enough water.
Here are six signs that might indicate that your body is craving more fluids:
“The most obvious sign of dehydration is thirst, which is often accompanied by a dry mouth, lips or tongue,” highlights British general practitioner (GP) Dr Michael Zemenides.
“A dark yellow or strong smelling urine is another indicator, which usually means that the patient is peeing less often than usual,” he notes.
“Dehydration can cause nausea, dizziness and lightheadedness,” says Dr Zemenides.
“If you’re dehydrated, your blood pressure will drop and that can affect your sensation of dizziness.
“Also, in extreme cases, dehydration can lead to confusion, which will make you feel even more dizzy and unsteady on your feet.”
“If you’re dehydrated, you’ve got less water in your circulation system going around your body, which means there’s less fluid around the brain itself, and that can impede how it functions and cause headaches,” explains the GP.
“If you don’t drink enough water, you might begin to notice that your energy levels are affected and that you feel fatigued and tired,” says Dr Zemenides.
“It can also impact your concentration and how sharp you are feeling.”
“Water is quite key in how you’re digesting things and the actual process of moving things through the bowel itself,” he says.
“So, if everything’s quite lubricated and moving smoothly, then you’re less likely to get constipated.”
How much water should you drink every day?
“The [UK] government has quite simplified guidelines in The Eatwell Guide, which recommends about six to eight cups or glasses of fluid per day, assuming that you’re getting about 20% of your intake from eating food,” says Dr Zemenides.
“However, this water intake requirement will increase with things like exercises, if you’re in a hot environment, or if you’re ill, for example.”
Why is staying hydrated so important? What issues can dehydration lead to?
“Water is essential for human life and is involved in every biochemical reaction in the body,” highlights Dr Zemenides.
“It plays a pivotal role in regulating our temperature, maintaining our blood pressure, helps support your kidney function and helps aid digestion.”
Therefore, being dehydrated can have a big impact on your body.
“Dehydration can become more serious over time and can increase your risk of urinary tract infections and kidney problems, and lead to confusion, which can result in an increased number of falls,” he warns.
“In severe cases, you can experience a rapid heart rate, breathing difficulties, or even collapse.”
When should you seek medical advice about this?
“If you’ve got dark urine, you can probably manage that yourself.
“However, if you’re experiencing those later and more serious symptoms, like palpitations, that sensation where you’re feeling unsteady on your feet, headaches, or you’re just feeling unwell, then you should be seeking advice from your GP,” advises Dr Zemenides.
What are some tips on how to increase your water intake?
“Drinking a full glass of water is a good way to start the day,” says Dr Zemenides.
He also recommends small, regular sips throughout the day.
“Often people wait until they feel thirsty before having a drink, but I would recommend drinking little and often, whether you feel thirsty or not,” he advises.
“Having a refillable bottle nearby at all times can help with this.”
ALSO READ: Thirst is not a good indicator of dehydration
Oral rehydration solutions can also help treat dehydration caused by diarrhoea and vomiting.
“You can get oral rehydration solutions over the counter in a pharmacy, which can help replace lost foods and electrolytes,” says Dr Zemenides.
In addition, the GP highlights how a significant portion of our daily fluid intake comes not just from drinks, but also from the food we eat, which helps considerably with overall hydration.
“Think about those water-rich foods, like fruits or vegetables, and soups to keep some variety,” he says. – PA Media/dpa
