From bad breath to throbbing headaches, 7 signs you're not drinking enough water

We've all been told that the human body is made up of 70 per cent water. But did you know that we tend to lose almost two and a half litres of water every day? While we all know that sweating and urination are the main sources of fluid loss what may surprise you is, that your body also loses fluid by simply breathing. While several studies suggest how much water you should be drinking, your body is likely signalling you whether the amount of water you are imbibing is enough or not. Here are 7 signs that make it easy to recognise the signs of dehydration.

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Signs you are dehydrated and not drinking enough water

1) Dry mouth and chapped lips

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One of the first signs that you aren't consuming enough water and you are likely dehydrated is your mouth turning dry and sticky. Similarly, when you have chapped lips that easily get cracked and no amount of lip balm seems to work it is time to increase your daily water intake.

2) Dark urine or less urine production

A sure-shot way of telling whether you are drinking enough water or not is by keeping account of how often you pee. When your body is dehydrated, the kidneys tend to retain as much fluid as possible to maintain their function. This can lead to decreased urination or cause your urine to become darker in colour, stronger in odour or cloudier in appearance. According to a research study, an increase in dehydration results in darker and significantly more yellow urine.

3) Persistent bad breath

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Water is an essential factor for your body to produce saliva and also helps your gums and teeth stay healthy by rinsing away bacteria. If you are not drinking enough water your saliva production is inhibited which causes a build-up of bacteria resulting in bad breath no matter how diligently you practice good oral hygiene. If you suffer from persistent bad breath even after having impeccable oral hygiene practices then you may want to take a look at your water intake.

4) Constant hunger pangs and sugar cravings

According to a 2008 research study, without proper water intake, the body experiences difficulty in utilizing its glucose stores to produce energy. The result of this is constant hunger pangs or cravings for sugary food items such as chocolate and candies. So, the next time you are feeling hungry even after having your regular meal, it might be a sign that you are actually dehydrated.

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5) Muscle cramps

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Excessive sweating during a workout can lead to dehydration if you do not replenish your body's lost fluid. Going one step further, if your body is in a state of acute dehydration and does not have enough fluid to produce sweat it can lead to muscle cramps. If you are in a hot environment and do not consume enough water then your body will not be able to cool itself by sweating and that heat will adversely affect your muscles, according to a research study.

6) Digestive issues

Water is essential in promoting digestion and regular bowel movements. According to a 2003 research study, if an individual does not have enough water in their body the large intestine soaks water from their food waste when it makes its way from the stomach to the large intestine. This ultimately makes you have hard stools that are difficult to pass causing digestive issues such as constipation or bloating.

7) Headaches and fatigue

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According to a research study published in the National Library of Medicine, inadequate water content in the body makes you tired and sleepy and zaps your body of its energy. Another common symptom of dehydration is throbbing headaches. According to the National Headache Foundation (NHF), drinking water if you are experiencing a migraine is the best way to make it go away.

It is not always easy to standardize how much water you should be drinking. According to the German Nutrition Society (DGE), adults need to drink at least one and a half litres of water daily, while other studies suggest between two to three litres per day. So it is crucial for you to be able to recognise the signs of dehydration and adjust your water intake accordingly.

Also Read: 6 reasons why you should drink water first thing in the morning

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