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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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