What not drinking enough water actually does to your body

So, what does not drinking enough water actually mean for your health beyond feeling a little bit thirsty? And can it impact your mental clarity?

Metro chatted to a GP to find out exactly what can happen to your body if you don’t drink enough water.

What does dehydration do to your body and what are the main symptoms?

Dr Nadira Awal explains that while thirst might be the most obvious hint that you need to up your water game – by the time you’re there, you’re already likely experiencing a low level of dehydration.

For these reasons, it’s ‘best to drink water throughout the day, rather than waiting until you’re thirsty,’ she shares.

Then there’s the headaches, which are another early sign of dehydration.

When the body lacks fluids, blood volume falls, which as Dr Nadira outlines, results in ‘diminished blood flow to the brain’ – and naturally, the best tonic for this is a little bit of Adam’s ale. Who’d have thought?

It’s bad news on the beauty front: dehydration can dry your lips out – beyond anything a bit of lip balm can solve. Plus, there’s the obvious issue of having a dry mouth.

‘As the body dehydrates, saliva production diminishes, causing the mouth to feel dry or sticky. Lips may also become dry and chapped,’ Dr Nadira adds.

‘When the body is not adequately hydrated, the skin may feel less plump and flexible. The skin turgor test is a basic test in which you gently pinch and release the skin on the back of your hand. If the skin doesn’t soon return to its usual position and instead appears “tented,” it may be an indication of dehydration.’

Elsewhere, it can also impact your energy levels – and as Dr Nadira explains, fatigue is a common sign of dehydration, but it’s sometimes missed.

When the body is dehydrated, it needs to work harder to ‘execute routine processes, which can cause fatigue and a lack of energy,’ she adds. So, if you’re feeling exhausted and you can’t put it down to a lack of sleep (or even too much exercise), it could simply be a lack of aqua.

And when dehydration levels up and becomes more extreme, so do the symptoms, which might include a faster heartbeat and heavier breathing as the body ‘attempts to compensate for decreased blood volume,’ as well as confusion or irritation, which stem from the brain’s deprivation of water.

‘In extreme circumstances, fainting may result from a drop in blood pressure,’ Dr Nadira advises.

‘When these symptoms appear, it is critical to treat dehydration at once. In most circumstances, increasing fluid intake will treat mild to moderate dehydration.

‘However, in severe situations or susceptible populations such as small children or the elderly, medical intervention may be required.’

How much water do you actually need to drink in a day?

It’s an age-old question. The amount of water you need to drink actually depends on multiple factors, including age, gender, activity levels, climate, and the overall state of your health.

Dr Nadira advises that the typical adult male should be drinking roughly 13 cups or 3 litres of water each day, while the recommendation for adult women is substantially lower at 9 cups (or 2.2 litres).

During pregnancy, a person’s water requirements also increase to support the growth of the baby, increasing to 10 cups (which equates to 2.3 litres) each day.

‘This heightened demand persists after, particularly among lactating women. Lactating women should aim for about 13 cups (3 litres) of water each day to support milk production and keep themselves hydrated,’ Dr Nadira adds.

And if you’re sick, if it’s a particularly hot day, or if you’ve been exercising, your requirements ‘dramatically’ increase. During illness, the exact amount will vary depending on how long you’re down for, but you should generally ‘strive to drink enough to maintain urine pale and avoid thirst.’

Whether you’ve been packing in the miles on the treadmill, lifting weights or running an ultramarathon, Dr Nadira’s rules state that during any form of exercise, you should drink one cup of water for every 15-20 minutes of activity.

You should continue to hydrate yourself after you’ve finished your workout too, to replenish all the liquids you’ve lost while sweating.

‘It’s worth noting that, while these guidelines provide a general framework, the best indicator of appropriate hydration is frequently listening to your body’s cues and examining the colour of your urine. Thirst is a reliable indicator that your body requires more fluids, while pale yellow urine typically suggests enough hydration,’ Dr Nadira further advises.

Do other drinks besides water count towards your daily liquid intake?

Yes – all kinds of beverages count towards your daily liquid intake, including tea, squash (without excessive sugar), coffee, milk and even some soups – but naturally, water is the most hydrating option.

However, Dr Nadira adds that drinks like caffeine can actually have a mild ‘diuretic effect’ – which means that you might be popping to the loo more often.

‘Still, for most people, these drinks still contribute to hydration in a net-positive way. Just be mindful of added sugars if you’re looking for a healthier option,’ she concludes.

‘Keep in mind that alcohol is the only fluid to be dehydrating in healthy individuals with full gut function.’

So, if you’re getting a few pints in at the pub with your pals, you might want to intersperse them (or zebra stripe) with some trusty old H20 to save an even worse headache the next morning.

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