Drinking 8-10 glasses of water per day is the commonly known norm. But not many of us stick to the basic rule. What happens when we don’t drink enough water? What is the importance of drinking water? Read through to know all about water deficiency and its side effects.
Water in the Human Body
Water is an important component of the human body. Interestingly, the percentage of water in the human body varies with age and gender. While an adult male body has 60% water, it is 55% in adult females. The percentage of water in infants is much higher. Infants’ bodies have around 75% water; it drops down to 65% as they begin to grow.
Importance of Drinking Water
Water is extremely important for the proper function of the human body. The importance of drinking water can be summed up in following points:
- Water is the primary building block of human cells. Cells have water inside them that help in the intracellular transportation of nutrition. Water deficiency affects normal cell functioning.
- Water acts as an insulator for the human body. It regulates body temperature and safeguards the body from extreme heat and cold weather conditions.
- Water is the primary component of saliva and mucus. While saliva is the first step of food digestion as it aids in swallowing food, mucus is the infection-prevention barrier of the human body.
- Water acts as a medium in the metabolism of proteins and carbohydrates in food.
- Ligaments and cartilages that protect joints contain 80% water. The importance of drinking water can be seen in well-lubricated joints.
- Water insulates and cushions all the important organs of the human body. It acts as a shock absorber for the brain, spinal cord, and foetus.
- 90% of human blood contains water. The blood carries oxygen to different parts of the body.
- Healthy bowel movement is dependent upon adequate water intake.
- Proper digestion of food and assimilation of nutrients is not possible without adequate water intake.
- Water in urine is the medium through which the body eliminates waste and toxins.
- Water is the key solvent in the human body. It helps dissolve minerals, water-soluble vitamins, and certain nutrients, making them more accessible for better absorption by the body.
- Water deficiency in the body leads to the thickening of the blood. This increases blood volume, making the heart work harder to pump blood. This increases blood pressure.
- Dehydration or water deficiency makes the skin and hair vulnerable to premature ageing.
- Water helps balance the body’s chemical levels which are vital for the production of hormones and neurotransmitters.
How to Know You’re Not Having Enough Water?
Dehydration occurs when the body’s optimal water balance gets disturbed. The main signs and symptoms of not drinking enough water include:
- Feeling thirsty
- Persistent headache
- Tiredness or fatigue
- A feeling of dizziness, weakness, and light-headedness
- Dry mouth
- Perpetual dry cough
- Increased heart rate
- Low blood pressure
- Loss of appetite
- Increased sugar craving
- Muscle cramps
- Reddish skin tone
- Swelling in the feet
- Intolerance to extreme heat or chills
- Constipation or hard, dry stools
- Yellowish to dark-coloured urine
- Reduced urine output
What Happens When We Don’t Drink Enough Water Daily?
Water is extremely important for the human body. While a male requires at least 3.7 litres of water intake per day, women require 2.7 litres of water per day. When one fails to meet the daily water intake requirements on a regular basis, there is a gradual rise in the signs and symptoms of water deficiency. Read on to know what happens when we don’t drink enough water:
1. Depleted Energy Levels
Dehydration causes the body’s energy levels to drop. Water makes blood which in turn carries oxygen to different parts of the body. Water deficiency thus inhibits oxygen from reaching different body organs. This makes the body organs feel tired. Also, as water is the primary solvent in the human body, it helps in the absorption of nutrients that provide energy to the body.
2. Mental Fog
The human brain is 80% water. Adequate water intake ensures proper functioning of the brain. On the other hand, water deficiency increases mental drowsiness. Research suggests that being dehydrated by just 2% affects mental activity and impairs physical coordination.
3. Increased Heart Risk
The primary component of blood is water. The reduced water level in the blood leads to the thickening of the blood. Thicker blood is difficult to pass through the arteries. This increases blood pressure and puts the body at a higher risk of heart stroke.
4. Frequent Mood Swings and Increased Irritability
Water deficiency could be the possible reason behind frequent mood swings and increased irritability. Research suggests that dehydration reduces energy levels and the ability to think clearly. This fuels irritability and frequent mood swings. On the other hand, water’s natural calming properties similarly affect the body and brain. The importance of drinking water thus includes reduced anxiety with fewer bouts of anger.
5. Weight Gain
Drinking water helps to keep our stomachs full. It confers a satiating feeling and reduces episodes of overeating. Fewer and more monitored calorie intake automatically leads to proper weight management. Furthermore, dehydration particularly infuses sugar cravings as the lack of water in the body hinders the body’s metabolism of glycogen into energy. Thus, eating sweet things gives an instant energy boost but leads to weight gain.
6. Slow Metabolism
The rate of metabolism is the speed at which the body converts food into energy. The body expends energy to warm the fluid to body temperature. The higher the energy expended, the faster the rate of metabolism. On the other hand, slower metabolism leads to a slower release of energy, which affects the overall functioning of the body.
7. Frequent Headaches
Dehydration increases the risk of heat exhaustion. Once the brain begins to feel exhausted, its first sign and symptom is a headache. Drinking adequate water throughout the day thus keeps the brain protected from exhaustion.
8. Premature Skin Damage
Skin is made up of collagen, a protein that provides structural support to the tissues. Dehydration causes the collagen in the skin to break. This becomes evident in the form of fine lines and wrinkles. On the other hand, adequate water intake improves collagen quality which in turn makes the skin more elastic, supple, soft and youthful.
9. Inadequate Workout Performance
Dehydration leads to the loss of electrolytes in the body. Once the balance is not restored by drinking adequate water, the workout sessions begin to suffer. This not just affects the intensity and duration of the workout, but also holds back the body from burning body fat.
10. Impaired Bowel Functioning
The water receptors in the colon pull water from the body and make the stool softer. But if there is not enough water in the digestive tract, the water receptors in the colon fail to work properly. This leads to hard, dry stools that are difficult to pass. Severe constipation can also lead to abdominal pain and stomach cramping.
11. Worsening of Allergies
Dehydration causes the airways in the body to narrow down, reducing water loss from the body. But restricted and narrowed-down airways increase the risk of asthma and worsen other allergies.
12. Pressure on the Kidneys
The kidneys are responsible for flushing out unwanted nutrients and toxins produced during the process of digestion. Water acts as the medium to excrete waste products. But dehydration reduces urine output as the body tries to minimise water loss. The kidneys thus have to work harder to filter waste. But in this endeavour, the elimination of waste products is also restricted. Hence they keep circulating within the body, causing serious damage to various body organs.
13. Stomach Acidity
Adequate water intake facilitates the production of digestive juices that help in digestion. Water deficiency makes the stomach acidic, leading to the formation of ulcers. It also increases the risk of gastritis and acid reflux.
Conclusion
What happens when we don’t drink enough water? Not drinking enough water can have serious repercussions. Water is extremely important for the overall well-being of the body. It plays a crucial role in several body functions. The importance of drinking water can be gauged from the fact that chronic water deficiency can spur serious health complications. The most common symptoms of not drinking enough water include feeling thirsty, persistent headaches, fatigue, dark-coloured urine, and constipation.
Water deficiency also puts pressure on the heart, kidneys and lungs. What’s more, water deficiency compromises overall health as it inhibits the proper absorption of nutrients. Thus, drinking adequate water throughout the day is important. Stick to the 8-10 glasses per day norm for best results.
