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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

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Amber Pariona

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

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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