Not Drinking Enough Water: Risks, Symptoms, and Solutions

Hydration is too often neglected in our daily lives, even though the consequences of dehydration are numerous. The proper functioning of your body depends on sufficient hydration . That's why not drinking enough water can be dangerous. In this article, we'll look at the signs and risks of dehydration and how to avoid it!

1. Why is it essential to stay well hydrated?

Water is obviously a vital element for our body. The resulting hydration allows the body to ensure a large number of essential processes. These include the elimination of waste through urine or the transport of nutrients by helping the blood circulate more quickly, and we also find the regulation of body temperature. Indeed, it is important to maintain a constant temperature, which is why sweating exists. An even more important thing is simply to ensure the proper functioning of our brain , because the brain is composed of approximately 73% water! For all these reasons, having adequate hydration is very important!

To give you an idea, for an adult, it is recommended to drink approximately 1.6 to 2 liters of water per day according to the EFSA (European Food Safety Authority). However, these figures obviously depend on your weight, the heat, and your physical activity. The higher the heat and the more exercise you do, the greater the loss of water and electrolytes, which is why you should drink more. To find out your ideal water intake, we recommend you complete a quick questionnaire of up to 2 minutes on our website.

2. Signs that show you are not drinking enough water

When your water intake is insufficient, your body will let you know through various symptoms: first, it's the sensation of thirst that appears. This is indeed the sign of mild dehydration, so it is recommended to drink even before feeling thirsty to prevent this phenomenon.

Then, if your urine is dark, it also means that you are lacking water. The same is true if headaches appear frequently. The brain is sensitive to the lack of water (given its composition is 73% water) , a headache can arrive quickly.

Fatigue is also a signal sent by the brain when you are not sufficiently hydrated. Insufficient hydration slows blood flow and reduces the supply of oxygen, which is essential to the muscles and brain, which can impair your concentration.

There are also more common symptoms like cramps, dry skin, and constipation. If you experience any of these effects, it's essential to rehydrate quickly to prevent dehydration from worsening later.

Hydration plays a major role in our health and neglecting it can cause a cascade of daily discomforts and compromise our long-term health.

3. The health consequences of a lack of water

We have seen that lack of water causes a number of symptoms, but what are the consequences for your body and your health?

3.1. Immediate effects

In the short term, dehydration will cause you to lose both your physical and mental abilities. This affects your strength, endurance, responsiveness, and even your memory . Hydration is essential for the proper functioning of the nervous system and plays a role in various important bodily processes.

Your digestion will also be affected, as water helps loosen it up, and if there isn't enough, there's a risk of constipation or bloating. This is the case when you've just had gastroenteritis with vomiting or diarrhea, for example. In addition, fluid loss causes dehydration, which can then lead to digestive problems.

Finally, as we've already mentioned, headaches are also a common consequence of dehydration. Lack of water reduces oxygenation to the brain, which can cause pain, fatigue, or dizziness.

3.2. Long-term risks

Inadequate hydration can have significant long-term health consequences. Frequent or prolonged dehydration weakens your kidneys and promotes the formation of kidney stones. Without adequate water intake, minerals build up, facilitating the formation of these solid crystals.

It's important to know that skin and joints are particularly sensitive to dehydration. A decrease in body water reduces skin elasticity, accelerating the appearance of wrinkles and skin aging. Joints, which require optimal lubrication, are also affected. Similarly, insufficient hydration can lead to a decrease in synovial fluid, which is essential for joint lubrication, increasing the risk of pain and movement disorders.

Finally, water plays an essential role in the elimination of toxins. Insufficient hydration will impair this function, which will compromise waste elimination and weaken the immune system.

4. Why don't some people drink enough water?

In most cases, dehydration is simply due to forgetting to drink. Whether in adults or children, busy days often cause hydration to take a back seat, and people only drink when they feel thirsty. 

Additionally, the sensation of thirst varies from person to person. Some people experience little or no thirst, leading them to drink insufficiently on a daily basis. This can be particularly noticeable in older adults, as aging leads to a decreased sensation of thirst.

Another common cause of dehydration is the consumption of other drinks that may be more appealing, but less hydrating! Coffee, for example, is often perceived as sufficient for hydration, while it has a slight diuretic effect that can actually increase water loss. Similarly, soda and alcohol, although widely consumed, contribute little to hydration and can even worsen dehydration due to their composition (sugar or alcohol).

Consumption habits, personal preferences, and lifestyle will strongly influence daily fluid intake. Understanding these mechanisms allows you to better anticipate the risks of dehydration and adapt your habits to maintain a good level of hydration.

5. How can you easily increase your water consumption?

To address the causes of a lack of hydration, here are some tips:

Have a water bottle handy: This will reduce the time it takes to hydrate and allow you to hydrate quickly if needed.

Add flavor to your water: you can add lemon, mint, or any fruit you like, to enjoy in liquid form.

Use a water bottle with graduations: this will allow you to precisely monitor your water consumption.

Set reminders: in case you really forget to drink regularly!

Additionally, eating foods rich in water can increase your fluid intake without even thinking about it. For example, fruits and vegetables like cucumber, watermelon, and oranges are excellent sources of water. Dairy products like yogurt also contain a significant amount of water and also provide beneficial electrolytes. Eating a balanced diet therefore helps maintain good hydration levels.

If you're an athlete, it's important to hydrate before, during, and after exercise. Drinking before helps prevent fluid and electrolyte loss ; during to maintain hydration; and after to rehydrate and replace electrolyte loss. Drinks containing sodium and other minerals are especially recommended after exercise for optimal recovery.

Finally, for those looking for a practical and pleasant solution, there are tablets that optimize hydration to dissolve in water. Hydratis offers tablets containing electrolytes and trace elements, to dissolve in your water to provide you with all the minerals you need daily, namely sodium, potassium, magnesium and chloride. In addition, the flavors offered like lemon elderflower, coconut or wild berry will allow you to enjoy your drink and add a taste that you appreciate. So choose your favorite flavor!

6. The benefits of regular hydration

Adopting a regular and controlled hydration routine has numerous health benefits. Your body will feel the effects! Drinking enough water improves blood circulation, which promotes a better supply of oxygen and nutrients to vital organs. This results in reduced fatigue and improved concentration.

The benefits don't stop there. In fact, adequate fluid intake helps reduce joint and muscle pain. Water helps lubricate joints, improving their mobility and reducing the risk of discomfort, and it also helps flush out toxins, which can reduce muscle tension.

Finally, regular hydration will promote good intestinal transit. By increasing stool volume and making it softer, water will help prevent constipation and ensure proper digestive function.

We've seen that the consequences of dehydration are numerous, and they can be avoided! You can, of course, apply different solutions, the simplest being to remember to hydrate and rehydrate yourself by consuming drinks and foods rich in water and electrolytes.

Bibliography

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Valtin, H. (2002). “Drink at least eight glasses of water a day.” Really? Is there scientific evidence for “8 × 8”? In American Journal of Physiology-Regulatory, Integrative and Comparative Physiology (Vol. 283, Issue 5, pp. R993–R1004). American Physiological Society. https://doi.org/10.1152/ajpregu.00365.2002

Cotter, J.D., Thornton, S.N., Lee, J.K., & Laursen, P.B. (2014). Are we being drowned in hydration advice? Thirty for more? In Extreme Physiology & Medicine (Vol. 3, Issue 1). Springer Science and Business Media LLC. https://doi.org/10.1186/2046-7648-3-18