Did you know? Our bodies are almost 60 percent water. Drinking plenty of water is crucial for various reasons: it helps regulate body temperature, keeps joints moving smoothly, ensures our organs function properly, maintains healthy cells, boosts our immune system, and even contributes to clear skin and mental alertness. Throughout the day and night, we lose water through activities like sweating, crying, peeing, and even breathing. That’s why it’s important to sip water regularly to keep our hydration levels up and prevent early signs of dehydration. Especially during summers when we sweat more, it’s easy to forget to drink enough water, even if we’re sipping on it throughout the day.
And by the way, hydration isn’t just about water; it’s also about having the right balance of electrolytes, which are crucial for proper hydration. So, how can you tell if you’re getting enough water and electrolytes? Your body might be dropping hints if you notice any of these signs.
In this article
- 7 signs you’re not drinking enough water
- So, how much water should you drink every day ideally?
- 7 ways to up your water intake
7 signs you’re not drinking enough water
1. You experience dry mouth, skin, and lips (plus, bad breath)
If you’re constantly reaching for lip balm or experiencing dry mouth and skin, it could be a sign that you’re not drinking enough water. Dehydration can lead to decreased saliva production, resulting in dry mouth and potentially contributing to bad breath. Plus, it can compromise your skin’s natural barrier, leaving it dry and flaky.
2. Frequent headaches are a regular occurrence
Ever notice that your head starts pounding when you forget to drink enough water? You’re not alone. Dehydration is a common trigger for headaches and migraines. When your body lacks water, your brain contracts slightly, causing discomfort. Studies in the journal of evaluation in clinical practice have shown that increasing water intake can help reduce the intensity and duration of headaches.
3. Your urine is dark in color
One of the clearest signs that you might be dehydrated is when your pee takes on a darker hue. Ideally, your urine should be a light yellow color if you’re keeping up with hydration—too clear could signal you’re guzzling too much water, or worse, experiencing hyponatremia, where your body has too much water and not enough essential electrolytes like sodium and potassium.
4. You’re battling constipation
Digestive issues can also wave a red flag for dehydration. Your digestive system needs ample hydration to keep things moving smoothly, so if you’re struggling to stay regular, dehydration could be to blame. Without enough water, your intestines may become dry and compacted, making it harder for stool to pass through. Downing more H2O could be the fix to ease those gut woes.
5. Muscle cramps and spasms are cramping your style
Have you ever been in the middle of a workout, only to be sidelined by a sudden muscle cramp? If so, dehydration might be to blame. When we’re dehydrated, our electrolyte levels can become imbalanced, setting the stage for muscle cramps and spasms. Essential electrolytes like sodium and potassium play a vital role in muscle function, and ensuring you stay hydrated helps keep these electrolytes in check. By keeping up with your water intake, you can help prevent those pesky muscle cramps from disrupting your workout routine.
6. Your focus is fading, and fatigue is setting in
If you’ve been battling major mid-day slumps lately, before you reach for that cup of coffee, consider this: tiredness and brain fog are often signs of dehydration. It’s a common misconception to interpret these signals as needing a caffeine fix, but in reality, we might be doing more harm than good by further dehydrating ourselves with caffeinated drinks like coffee, tea, or soda. Even mild dehydration (by just 2%!) can impair cognitive function, including attention, memory, and mood. The next time you find yourself feeling sluggish or struggling to focus, try reaching for a glass of water instead.
7. You have intense sugar cravings
Research suggests that unexpected sugar cravings could be a sign of dehydration. When you’re not drinking enough water, your body’s thirst signals can get mixed up with hunger signals, leading you to crave sugary snacks or beverages. Additionally, dehydration can affect your body’s ability to regulate blood sugar levels, potentially triggering cravings for quick energy sources like sugar. Pay attention to your cravings and try drinking a glass of water first to see if they subside. Staying hydrated can help reduce sugar cravings and support overall health.
So, how much water should you drink every day ideally?
The ideal amount of water you should aim to drink varies depending on several factors such as age, gender, weight, activity level, and climate. However, a commonly cited recommendation is around 3.7 liters (about 13 cups) of total water intake per day for men and approximately 2.7 liters (about 9 cups) for women. This includes fluids from both beverages and food.
It’s essential to note that this guideline is general, and individual hydration needs may differ. Factors like physical activity, sweating, and environmental conditions can increase your body’s demand for water. Additionally, certain medical conditions may require adjustments to your hydration routine.
To ensure you’re meeting your body’s hydration needs, pay attention to all the signals and take into account factors such as sweating and activity levels when determining your water intake. But above all, listen to your body and drink water whenever you feel thirsty. And when in doubt, it’s always advisable to consult a healthcare professional to confirm that you’re consuming the appropriate amounts of water tailored to your specific needs.
7 ways to up your water intake
1. Invest in a quality reusable water bottle
With an array of cute and trendy options like the HydroFlask or the Stanley Cup, fashionable water bottles are becoming a must-have accessory. Not only do they add flair to your style, but they also promote a healthier lifestyle and help reduce waste. Whether you prefer the sleek look of stainless steel, the convenience of a straw, or the opportunity to personalize with stickers, having a water bottle you love encourages hydration throughout the day.
2. Set reminders on your phone
Set reminders on your phone to sip more water throughout the day. It’s easy to get caught up in the daily hustle and forget to hydrate. By scheduling alerts on your phone, you’ll be reminded to take regular sips and stay on track with your hydration goals. Whether you use the built-in alarm feature, add it in your planner or download hydration-tracking apps like WaterMinder or Hydro Coach, these simple reminders can make a big difference in staying hydrated.
3. Infuse your water with fresh flavors
If plain water doesn’t excite your taste buds, consider infusing it with natural flavors. Experiment with slices of lemon, cucumber, or berries to add a refreshing twist to your hydration routine. Investing in a fruit-infuser water bottle or using a pitcher with a built-in infuser makes it easy to enjoy flavorful water on the go or at home.
4. Incorporate water-rich foods into your diet
Hydration isn’t just in the beverages you consume—it’s also influenced by the foods you eat. Including water-rich foods like watermelon, cucumbers, and strawberries in your diet can significantly increase your overall water intake. These delicious fruits not only help keep you hydrated but also pack a punch of essential vitamins, minerals, and antioxidants that are vital for your health. So, next time you’re planning your meals, consider adding these hydrating and nutritious options to your plate for a refreshing boost.
5. Hydrate after every caffeinated beverage
While caffeinated beverages may look hydrating due to their liquid form, they’re actually considered diuretics, meaning they can increase urine production. While 1-2 cups of coffee usually won’t lead to dehydration, it’s wise to replenish after each cup with a cup (or two) of water or a hydrating alternative like coconut water. This is especially important if you’re having more than two cups of coffee or savoring an afternoon iced latte without having consumed water since morning.
6. Hydrate before meals
Make it a habit to drink a glass of water before each meal. Not only does this promote hydration, but it also aids digestion and can prevent overeating by creating a sense of fullness. Prioritizing hydration before meals sets a positive tone for the rest of your day and supports overall digestive health.
7. Swap sugary drinks for healthier alternatives
Reduce your consumption of sugary beverages like soda, energy drinks, and sweetened iced tea, which can contribute to dehydration and other health issues. Instead, opt for hydrating alternatives like sparkling water or unsweetened herbal tea. These beverages provide flavor without added sugars, helping you maintain proper hydration without compromising your health.
