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A large glass of ice-cold water is arguably one of the most refreshing things ever. Yet more than half of the world’s population suffers from dehydration without even realizing it, which can lead to serious health problems. Here's how dehydration can harm your body and how to know if you're suffering from it.
Consequences of dehydration
Your body is made up of 60 to 80% water. If you do not drink enough water, this water will gradually disappear from several key body compartments:
Blood: Up to 8% of the water may disappear, causing narrowing of the blood vessels, blood clots, an increased risk of heart attack or stroke.
Intercellular space: Up to 26% of the water can evaporate, resulting in a high level of body acidity, gout, kidney stones, fragile bones and weakened immunity.
Cells: Up to 66% of the cell water may disappear, causing increased cholesterol, reduced metabolism and accelerated ageing.
Signs that you are dehydrated
Your mouth is dry
A dry mouth may seem obvious, but this is the first signal that your body lacks water. Sweetened drinks offer temporary help, but water is essential to lubricate the mucous membranes of the mouth and throat, maintaining good hydration of the oral cavity.
Your skin is dry
Since the skin is the largest organ in the human body, requires continuous hydration. Dry skin is often one of the first signs of complete dehydration. A lack of water prevents the body from getting rid of daily impurities properly, which can lead to rashes.
You often get very thirsty
The intense thirst goes far beyond dry mouth. After alcohol consumption, for example, the whole body may be dehydrated, requiring more water to restore the base water balance. So listening to the thirst signals of your body is essential.
Your eyes are dry
Dehydration can affect your eyes, making them dry and red. The absence of adequate tears can cause discomfort, especially if you wear contact lenses.
You have joint pain
The joints, cartilage and intervertebral discs are composed of about 80% water. Good hydration helps to cushion shocks and prevent bones from rubbing against each other, especially during sudden movements.
Your muscle mass decreases
The muscles are mainly made of water. A reduction in body water means a decrease in muscle mass. Drinking water before, during and after exercise helps to maintain muscle hydration and prevent inflammation and pain from exercising.
You fall sick longer
Water helps the body to continuously remove toxins. Without sufficient water consumption, the organs do not filter waste properly, leading to imbalances and prolonged illness.
You're tired and lethargic
When the body is dehydrated, it borrows water from your bloodstream, making the blood less oxygenated. This leads to drowsiness and fatigue, often experienced earlier in the day.
You experience stomach gurgling
A dehydrated body may interpret the need for water as a feeling of hunger. Eating in this condition increases digestive work, while drinking water facilitates organic functions.
You have digestive problems
Adequate hydration keeps gastric mucus in sufficient quantity and quality to protect your stomach from stomach acids, thereby reducing the risk of heartburn and indigestion.
You get older prematurely
With age, the body’s ability to retain water decreases, leading to premature aging, visible outside but also inside the body.
How to check your hydration rate in 5 seconds
A quick test is to pinch the skin on the back of your hand. If the skin returns to its position quickly, you are well hydrated. Otherwise, you are dehydrated and should drink water immediately.
Signs of mild dehydration
Here are some signs of mild dehydration:
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