Recognising the warning signals: In this article we will talk about the most common symptoms of hypo-hydration and how to assess them.
Discovering the right balance of water for your body can be simpler than you think. By incorporating a few easy steps into your routine, you can effectively evaluate and enhance your hydration levels. Taking the time to monitor and adjust your water intake might just be the key to transforming your lifestyle for the better.
The word ”hypo” refers to ”under”, where is this case signals lower than average hydration levels. The definition of the word hypohydration reffers to a state with a great water deficiency. A common question would be ”what is the difference between hypohydration and dehydration”. Dehydration refers to the water loss process instead rather than the state of being low in fluids.
It’s easy to dismiss the significance of water in our daily lives, but the impact it can have on our well-being is profound. You may wonder how such a simple act like drinking water could bring about positive changes. The truth is, you don’t need to obsess over the exact quantity of water required; what matters is understanding your body’s signals, estimating your water needs based on different situations, and periodically checking in on your hydration levels throughout the day.
Are you ready to take this simple yet impactful step towards a healthier and more balanced life? Let’s explore the potential causes of being dehydrated to understand the benefits of balancing your water intake for a positive transformation in your overall well-being.
5 Major Signs of a Dehydrated Body
1. Urine
Urine color
Evaluating the colour of urine is a practical approach commonly employed in clinical, athletic, and various other settings. However, a comprehensive evaluation of the validity of this method has not been systematically conducted. Nevertheless, urine outputs coloured less than 3-4 on the chart can signify a hydrated state. In simple words, lighter colour outputs indicate better inputs of water. If the colour of fluid outputs is darker than that marker, it can be a sign of dehydration.
(Baker et al., 2022)
Urine volume
Another way urine may help monitor and adjust fluid intake, is urine volume. One can follow certain markers such as producing 2-3 L of urine per day and by having 5-7 voids per day (Baker et al., 2022). If water is not consumed, then Antidiuretic hormone arginine vasopressin (AVP) is released from the brain, directly to the bloodstream (Baron et al., 2014). The role of AVP is to decrease water excretions from the kidneys, while increasing water absorption through the collecting ducts. Therefore, low urine volume may indicates poor water ingestion if AVP levels are high.
2. Dryness
In a study carried out between two groups, notable variations were observed in the group with lower initial water consumption, showing significantly greater changes across all anatomical areas compared to the diminished impact seen on the other group.
(Rodrigues et al., 2015)
Dry skin
Previous studies on individuals with dry skin yielded similar results, prompting the authors to propose that augmenting dietary water intake could influence the skin in a manner akin to the effects of a topical moisturiser. Unless you are suffering from a skin disease or have been diagnosed with skin conditions in general, consider dry skin as an indicator of poor hydration levels.
(Rodrigues et al., 2015)
Along with dry skin, other notable areas of the body would include:
- Dry lips
- Dry mouth
- Dry throat
Due to the same reasons.
(Itthadi, 2022)
3. Decreased physical activity
There can be many examples regarding this matter. There will be an attempt to explain the details that occupy the majority of the population.
Increased Fatigue
If fluid is not replaced, the plasma volume decreases and the circulatory system’s ability to supply blood to the skin and muscles is compromised, resulting in muscle fatigue, increased body temperature and even risk of fainting due to lack of blood flow to the brain.
(Baker et al., 2022)
Studies have demonstrated that even minor levels of dehydration and elevated core body temperature can negatively affect:
- Physical performance (Miller & Bates, 2009)
- Coordination (Miller & Bates, 2009)
Continuous reports of poor hydration (more than 2%) show:
- Increased fatigue (Benton & Young, 2015)
Decreased Orthostatic intolerance
Orthostatic intolerance refers to the ability to maintain an upright posture against gravity by ensuring proper blood flow to the brain, which prevents syncope or fainting (Baker et al., 2022). Poor water intakes have shown decreased orthostatic intolerance. The ability to tolerate an upright posture can be compromised by a brief session of exercise (Eichna et al., 1947), and even mild hypohydration has been suggested to play a role in orthostatic intolerance (Davis & Fortney, 1997).
4. Increased chances for Headaches
6. Degraded Mood
7. Reduced Bowel Movement
(Baker et al., 2022)
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