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Signs You Are Not Drinking Enough Water (With Quick Fixes)

Signs You Are Not Drinking Enough Water (With Quick Fixes)

Between 50 and 75% of your body is made up of water. Making sure you maintain the correct hydration is important for balanced electrolytes and proper functioning of your heart, muscles, and nerves. Body water does this by removing waste, controlling metabolism, and maintaining body temperature, heart rate, and metabolism. Without enough water, your body becomes dehydrated. Severe dehydration can end in death. [1]

Signs You’re Not Drinking Enough Water

So, how do you know if you’re getting enough water? If you have any of the following symptoms, you might be dehydrated:

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1. Muscle Cramps

Experiencing muscle cramps at nighttime or from light exercise might be a sign that you need to increase your water intake. The problem here is that your body can only work with the amount of available water.

When your available water supply is low, your body automatically redirects what is available to the brain, circulatory system, and organs. This takes water and electrolytes away from your nerves, causing extreme sensitivity that results in muscle spasms and cramps. [2]

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2. Headaches

If you have a pounding headache, it could be a sign of mild to moderate dehydration. This happens because your brain is protected by a layer of water in your cranium. When you’re dehydrated, the water surrounding your brain is depleted. This can cause your brain to push against your skull, resulting in headaches. [3]

3. Dry Skin, Chapped Lips, or Dry Eyes

Do your skin and lips look dry and flaky? Are your eyes red and irritated? Do you find yourself applying extra lotion, chapstick, or eye drops lately? Dry skin, chapped lips, and dry eyes are all symptoms of dehydration and indicators that you need more water. [4]

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How to Increase Your Water Intake

If you don’t treat dehydration now, it could lead to increased blood pressure, decreased kidney function, mental confusion, and eventually, coma. Don’t worry though, dehydration can be reversed before it causes these major health problems. You just need to increase your water intake. How? Check out the tips below:

1. Water Drinking Apps

Still not sure you’ll remember to get enough water? Try an app! With iDrated, you answer some personal questions to set a daily water target. This app monitors how hydrated you are by tracking your water intake and telling you when it’s time to drink! Waterlogged is another great option that lets you set reminders for when to drink water and tells you if you are meeting your goals.

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2. Eat More Fruits and Veggies

Hate water? Well, you still have to drink it, but there’s good news. You don’t have to get all of your water needs from drinking H2O. Lots of fruits and vegetables have high water content that can help you meet your hydration goals. Eat a salad for lunch and throw in extra cucumber. Have fruit for breakfast and snacks. Strawberries, watermelon, grapes, and cantaloupe have extra water content. Soup and juices are also high in water so make sure to include them in your diet.

3. Drink a Glass of Water Before Doing Anything Else In The Morning

Sounds simple, right? But if you’re not used to drinking enough water, it can be a difficult task. When you wake up in the morning, drink a glass of water before doing anything else. And throughout the day, try to make sure you always have a water bottle at your side.

Featured photo credit: Kaboompics via pexels.com

Reference

More by this author

Amber Pariona

EFL Teacher, Lifehack Writer, English/Spanish Translator, MPA

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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