How do I know if I’m not drinking enough?
Failing to drink enough water during the day can cause a whole host of problems for your mental and physical health. But, what are some of the telltale signs that you actually aren’t drinking enough?
Fatigue
Not drinking enough water can cause overall fluid loss in the body. Because of this fluid loss, you’ll notice a decrease in blood volume that puts excess pressure on the heart when trying to deliver oxygen and vital nutrients to our organs and muscles.
“Lack of water causes you to experience extended periods of fatigue and low energy, as your body scrambles to find something else to make your body function without enough water.”
Decreased urination
When your body is dehydrated, the kidneys will start to retain as much fluid as they can to maintain their functions. This in turn will then “decrease the number of times you need to urinate. When you do go to use the bathroom, you’ll most likely find that your urine looks darker in colour, has a strong odour and looks cloudier in appearance.”
You may also be at a higher risk of a urinary tract infection (UTI) when your body lacks water, as there isn’t enough fluid to flush out toxins and bacteria.
Poor skin
“Water hydrates and plumps your skin cells to make your skin appear brighter, vibrant and more youthful. If you’re not drinking enough water, this can cause the skin to lose its plumpness and elasticity, leading to dryness, fine lines, wrinkles and even sagging skin.”
Water has also been known to help reduce acne and other skin problems by helping to flush out harmful toxins from the body.
How much water is too much water?
Every day, we lose water through breathing, perspiration, urine and bowel movements. For our body to function properly, we need to replenish its water supply by eating and drinking anything that contains water. But, is it possible that we could sometimes drink too much water?
“Any amount that starts to negatively affect your performance during exercise, or any more than 900ml per hour can, over time, cause hyponatremia.”
Hyponatremia occurs when the concentration of sodium in your blood is abnormally low. Since sodium is an electrolyte, it helps to regulate the amount of water that’s in and around our cells, as well as helps with blood pressure control.
Some common signs of hyponatremia include:
- Nausea and vomiting
- Headaches
- Confusion
- Drowsiness, loss of energy and fatigue
- Restlessness and irritability
- Muscles weakness, spasms and cramps
In more severe cases or left untreated, it can cause seizures, comas and even death.
What is heat illness and how can it affect me?
Heat illness encompasses a wide range of heat-related exercise sicknesses. When we talk about heat illnesses, these are:
- Heat cramps — These are the least severe out of the three different sicknesses that a person can get when their body is too hot. Heat cramps are painful, involuntary muscle spasms that occur during heavy exercise, typically in a hot environment. Due to fatigue in the muscles, your calves, thighs and shoulders are the most at risk from suffering from heat cramps.
- Heat exhaustion — Although heat exhaustion isn’t as serious as heat stroke, it isn’t a condition to be taken lightly. Heat exhaustion can occur after you’ve been exposed to high temperatures and often goes hand in hand with dehydration. Some of the main signs of heat exhaustion that you should watch out for include:
- Excessive thirst
- Weakness
- Headaches
- Loss of consciousness
- Nausea and vomiting
- Muscle cramps
- Dizziness
- Heatstroke — The most serious form of heat injury, heatstroke can occur if your body temperature rises above 40°C. Heatstroke must be treated quickly as it can rapidly damage your brain, heart, kidneys and muscles. The longer treatment is delayed, the bigger the increase in the risk of serious complications or death.
In order to prevent any form of heat-related illnesses, “proper hydration is required.”
Can dehydration really impact my mood?
Being even mildly dehydrated can alter a person's mood, so it’s not just the physical effects it has on the body but it’s also the mental repercussions too.
“Dehydration depletes the levels of amino acids in the brain, leading to increased feelings of anxiety, irritability and anger. On top of this, it also causes fatigue, headaches and difficulty in concentration, making it harder to perform basic tasks.”
With all of these mental emotions mixed into one, it can be a recipe for disaster.
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What are the health benefits of drinking water?
Water is crucial in our everyday health, and here are some of its best benefits to encourage you to reach for your bottle of water more often are:
Helps maximise physical performance
If you don’t stay hydrated, then your physical performance is going to suffer — this is particularly important if you’re taking on exercises with higher intensity.
“When you’re working out, it isn’t uncommon for people to lose as much as 6-10% of their water weight via sweat. So, if you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.”
Cushions the brain and spinal cords
When you’re dehydrated, you can affect your brain's structure and functions — with prolonged dehydration leading to problems with a person’s thinking and rationale. “Drinking enough fluid helps to cushion the brain, spinal cords and some of your body's other sensitive tissues.”
Helps to lubricate the joints
Water helps to create synovial fluid, a thin layer of fluid that cushions and delivers nutrients to the joints.
“It also helps to reduce friction when you move your joints, meaning that you can push yourself that little bit further during your workouts!”
Boosts skin health
With dehydration, your skin is prone to becoming dull and vulnerable to breakouts, wrinkles and more!
“Drinking water daily helps to give the skin a brighter appearance, as when you’re dehydrated your eyes and cheeks can appear ‘sunken’ and skin loses its plumpness.
Get your hydration right with Fitness First
At Fitness First we have a wide range of classes, personal training sessions and more available for you, no matter your fitness level.
If you’re looking for some more inspiration, check out The Inside Track to read up on the latest fitness and nutrition advice from the expert personal trainers at Fitness First.
