8 Signs You Need To Hydrate More
The Top 8 Signs You Need To Hydrate More
Drinking lots of water every day is important, and if you're breaking a sweat, you may require more than you think you do. If you're not hydrating enough, you can see some harmful side effects. Experts estimate that even losing just 2 percent of your body's water weight can make you need 25% more water.
If you’ve been noticing any of the below, before or after your workout, it’s time to fill up that cup!
1. You're thirsty!
Obvious sign, but according to research, the "thirst sensation" is an indication that you are already dehydrated anywhere between 2-5%.
2. Your muscles are fatigued:
If you start to experience muscle fatigue, it could be that your body just needs some H2O. Overheated muscle tissues or "thermal breakdown" is what causes your muscles to fatigue the fastest. Water cools down your muscles and will allow you to perform longer.
3. Your pipes are clogged:
It's natural! Water helps move food waste through your bowels and out of your body. If you don't have enough water in your system, it won't be able to move waste efficiently, resulting in constipation.
4. You feel lightheaded:
Dehyrdation can cause this feeling anywhere and it's scary, especially if you're in the middle of a workout or driving. When dehyradted, a lot of the water that you lose comes out of your bloodstream. This means that your blood pressure will drop since there is literally less blood in your body, causing light headedness and dizziness.
5. You twitch:
A lack of water can cause your nerves and muscles to twitch! If you don't have enough fluid in your body, it makes a difference in the transmission of nerve impulses to all tissues. Dehydration can cause random contractions, nerve misfires or static contractions, which is how and why you feel the twitch.
6. Hunger cues are increased:
If you’ve eaten enough food during the day, but feel like you need to keep snacking, especially on water-based foods like fruit, it's your body's indicator that you don't actually need more fuel, you need more water. Try a glass of water instead and see for yourself!
7. All you can think about is sleep:
If you're exhausted more than usual, it may be time to drink more water. When you’re hydrated, water moves into your bloodstream from your cells to help maintain the right amount of blood to regulate blood pressure. When you don't have enough, your blood pressure may drop and reduce the amount of oxygen in the blood, and a lack of oxygen slows muscle and nerve functions, making you feel tired!
8. The Skin Test:
One huge secret to great and young skin --and to prevent sagging -- is hydration. The Pinch Test can tell you if you're properly hydrated: Pinch your skin to see how fast it bounces back. If it snaps back to normal quickly, you’re hydrated. If it takes a while, you’re likely in need of some hydration. This likely occurs with moderate to severe dehydration (10-20% or more of your body is dehydrated), for example, heat stroke and excessive perspiration. Hydrate immediately but slowly to prevent shock changes in blood volume and pressure.
HYDRATE, HYDRATE, HYDRATE!
Our tip? Sip throughout the day. Keep a bottle of water on you at all times.