In a study by the Geological Survey, our body is made up of 60% water. Because of the utilization of water our body organs, cells, and tissues balance our body temperature and functions.
To avoid the risks of dehydration consuming water plays a vital role. The intake of water depends on various aspects like weight, age, and height.
So, How much water should I drink a day?
IOM or Institute of Medicine recommended that men should have to drink 3 liters of water, and for women 2 liters to reach their daily water intake requirements.
The consumption of water for adults should be 15 cups, and for kids, 5 cups are enough to avoid dehydration issues. Also, you can try a water intake calculator by calculator-online that helps you to estimate the amount of water that you have to consume to reach your daily hydration goals.
10 Warning Signs That Tell You Your Body Is Lacking Water
Every tiny cell of our body needs water to live, survive and perform its functions. It is recommended that on average we should drink at least 2 to 3 liters of water daily; it is a very essential part of our diet and is recommended by doctors and nutritionists.
Water maintains our blood consistency thereby in a way controlling the majority of processes in our body.
Drinking water also contains some essential nutrients such as magnesium, manganese, chromium, and other micronutrients which are important for our body and its processes.
When the water consumption is low the body becomes dehydrated and starts showing some typical signs.
It is important to identify and work on these signs and symptoms as worsened or unattended lack of water in the body could lead to severe dehydration which is extremely harmful.
10 warning signs that tell you your body is lacking water.
1. Frequently Experiencing Headaches
Due to lack of water in our body, there is an imbalance that occurs and one of the initial signs which are given out is a headache. You could start experiencing frequent headaches.
This could happen as the blood pressure starts to fall due to a lack of water presence and there could be a typical throbbing headache that happens.
2. Bad Breath And Dryness Of Mouth
Lack of water in the water causes bad foul-smelling breath. This happens as there is a build-up of bacteria in the mouth. Usually drinking water at frequent intervals helps flush and mobilize these bacteria.
However, lack of water intake could lead to a build-up of bacteria causing bad breath. You may also experience dryness of the mouth; take it as a sign of drinking water.
3. Thick Saliva
One typical sign of lack of water in our body is thick saliva. Due to the lack of water content in our body, the saliva becomes typically thick and sticky in nature. It also develops a typical foul smell. This must be taken as a warning sign of dehydration.
4. Frequent Or Recurrent Constipation
Drinking water helps to maintain healthy digestion. Lack of water in our body causes several digestion problems some of which are constipation and hard stools. If the water balance is not maintained constipation becomes recurrent and severe causing several other health issues.
5. Discoloured Urination Or Burning Sensation While Passing Urine
Urine is a source of removing toxins from our bodies. In case when the body has less water, the toxins start building up in the body as the urine production is less due to less water content.
This building up of toxins in the body could harm the system as well as cause other health troubles. The sign given out for this is discolored urine which is dark yellow to dark yellow-brownish in color.
When this sign is ignored and left unattended there could be a burning sensation while passing urine as well as urinary tract infections could also start appearing.
6. Feeling Dizzy
Low water content in the body reduces blood pressure. Low blood pressure makes you dizzy and weak and could result in sudden dizziness and fainting episodes and should therefore be taken seriously.
7. Feeling Of Fatigue
Dehydration and lack of water content in our bodies cause frequent headaches as well as dizziness. Another sign of a severe prolonged lack of water is feeling tired and fatigued. You feel tired and lazy all the time despite resting and this could affect your quality of life.
8. Dryness Of Skin And Hair
Lack of water in our body affects all the organs and systems. In case of prolonged dehydration, the effect is seen on our skin, hair, and nails. The skin tends to become dry and flaky, it might also show the appearance of rashes and this promotes premature aging.
The nails become brittle and break easily due to dehydration as well as the hair starts to appear dull and dry. In extreme stages or terms of long-lasting lack of water, there could also be hair loss.
9. Frequent Muscle Cramps
A sufficient amount of water is needed by our muscles to throw out the toxic substances like lactic acid, produced by the muscles during activity, outside the body.
In cases where the body doesn’t receive sufficient water, there is toxic build-up causing frequent muscle cramps. Therefore, we must take muscle cramps as a sign that our body needs more water.
10. Stomach And Mouth Ulcers
Again due to the pile-up of harmful toxins in the body due to lack of water, our body gives out a signal in the form of ulcers – mouth ulcers or stomach ulcers in later stages.
Benefits of Drinking water:
Stay Energized with Water:
Dehydration had a bad impact on health. It also affects mood and energy levels negatively. Tiredness, confusion, anger, and mood are also associated with dehydration. Your body needs enough amount of water to perform well.
The risk of blood pressure and heart issues becomes very low by consuming water. Proper intake of fluids is important to avoid dehydration and many other issues. Simply use the online hydration calculator to know how many cups of water you need to drink per day to avoid dehydration.
Boost Skin Health:
Consuming water is very beneficial for the skin, as it improves skin tone, prevents premature aging, reduces skin swelling, prevents Acne; maintains your PH balance, and has many more benefits.
According to studies consuming 2 cups of water will increase the flow of blood to the skin which improves the functioning of your skin.
Boost Hairs by consuming water:
Hairs are like a plant and also work like that; plants need proper ingredients to grow just like that our hairs also need some ingredients to grow. Water is an essential ingredient for the growth of hairs, by consuming water the risk of hair loss, breakage, and the thinness of hairs becomes very less.
One-fourth part of our hair shaft is consists of water which is why consuming water is required to avoid hair fall.
Hydration Supports Digestion:
Hydration is the key, to the absorption of nutrients, and the digestion process. Water is required to function properly in the digestive system. An insufficient amount of water slows down the process of digestion and can lead to constipation and other digestive problems.
Consuming water before and after meals can helps you to dilute gastric juices. So, stick to the water intake calculator to know how much water you should have to drink per day to reach your ideal water intake goals.
Hydration helps in weight loss:
Consuming water plays an important role in weight loss. Hydration improves the circulation of blood and boosts your metabolic rate, and also cleanses your body system.
According to a study which is published in 2013 based 8 weeks, fifty girls drank 2 cups of water daily before breakfast, lunch, and dinner without adding anything to their diet – they lost weight.
Lemon Water – Top 5 Health Benefits of Drinking it
Think twice if you still start the day with tea or coffee. Both these beverages do not make for a good morning habit. Why not rather choose something that actually helps the body?
Maybe, that’s why more people now prefer lemon water for its obvious health benefits. Even hotels and restaurants serve it more often than ever before.
This shows how much health-consciousness has grown in recent years, and the trend shows no signs of abating anytime soon. Lemon is no longer only a food ingredient as mixing it with water and drinking it comes with many health advantages.
You too can take to this habit and help your whole body in more ways than you imagine.
5 benefits of drinking lemon water
1. Keeps you hydrated
Water is just so precious to the body. The more you drink the better. Some people, however, don’t like the taste of water and thus their regular intake of this prized liquid is far less than it should. Although water from food and drinks does reach the body it’s always not sufficient.
This is where lemon helps by mixing it with water adds a unique flavor and taste to the drink. As a result, people can drink more water and keep themselves hydrated. And you know hydration is key to a healthy body.
2. Removes toxins from the skin
Lemons are a wonderful source of vitamin C which helps reduce skin wrinkling. Studies have confirmed how this vitamin can minimize the risk of dry skin and keep wrinkles away. Drinking water keeps you and your skin hydrated so you look younger and your skin does not lose moisture.
More importantly, lemon juice can help remove toxins from the skin and keep it youthful and fresh-looking. Clearly, you can drink more water (with lemon) and keep aging at bay and get skin that befits your age.
3. Supports weight loss
For ages, mankind has relied on lemon juice to lose weight and regain the right shape. The trend is as strong today as it ever has with dieticians and health experts all over the world recommending lemon as the first thing when it comes to shedding some of the stubborn flesh off the body.
The antioxidants found in lemons not only stop weight gain but also helps boost insulin resistance in the body. Plus, any increase in water intake and fullness will always have a positive effect on the body. And this is why the weight issue is countered wonderfully well with water juice.
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4. Helps indigestion
Drinking lemon water in the morning is a routine in many parts of the world, especially in South Asian countries including India. The water is believed to work as a laxative to prevent constipation.
Similarly, hot lemon in the morning is also a routine in some regions to get the digestive system working or moving naturally without any medication or help.
The sourness in lemons is considered good for the working of the digestive system as it helps digest food easily. Plus, it also stops any formation of toxins in the body.
5. Freshens breath
Drinking lemon water can get rid of your mouth of bad odor and make your breath fresh. So, if you ever happen to eat food with strong smells, you can always turn to lemon to neutralize the stink and make your mouth feel fresh.
A glass of lemon water after meals can turn your breath sweeter, help stimulate saliva production, and keep your mouth hydrated, not dry. This is how bacteria growth is prevented and bad odor is stopped.
If your bad smell persists, consult a cosmetic dentist in fresh meadows before trying any home remedy.
According to studies about 60% of your body is made up of water, your body organs need enough water to perform their functions. It flushes out toxins from the body and provides nutrients to body organs to perform well.
Consumption of water also lubricates and cushions joints, and protects sensitive tissues. Dehydration occurs when your body is not receiving an adequate amount of water, so account for the water intake calculator and stay hydrated according to the recommended water intake requirements.