7 common side effects of insufficient water intake

Over two-thirds of the human body is made up of water in different forms. This lifesaving liquid is essential for maintaining a delicate balance of fluids for circulation. Water also helps the body flush out toxins to boost immunity. Any fluids that the body loses during the day must be replenished with water—at least 8 glasses of it per day. This is because not drinking enough water can lead to the following issues:

Dry skin
Premature aging is one of the known side effects of insufficient water consumption. Water is necessary for the body to produce collagen and elastin, two of the most vital compounds that make up skin cells and help maintain overall health. When not hydrated enough, the skin loses its sheen, texture, and softness as it dries out. Even moisturizing may not help restore the texture once the damage is done. Drinking the recommended amount of water helps maintain skin health and keeps it supple. Hydration mainly helps fight three major signs of skin damage: breakouts, dryness, and wrinkles.

Fatigue
The circulatory system needs water to maintain the blood flow and consistency necessary for optimal blood pressure. Reducing daily water intake affects this pressure and blood flow. Low blood pressure, in turn, makes it difficult for the body to get the fresh oxygen absorbed by the lungs. This affects organ health and causes fatigue, as the body desperately tries to preserve the energy and forces multiple organs to function at a reduced capacity. This also impacts overall metabolic activities that govern vital functions and boost immunity, as without water to flush out toxins from the body, one is also at an increased risk of illnesses.

Poor oral hygiene
Dehydration causes the mouth to dry out as the body is unable to produce the saliva required for maintaining oral hygiene. Lack of saliva makes it easy for bacteria to grow and multiply rapidly in the crevices of the teeth and gums. These lingering bacteria increase the risk of oral problems like bad breath, cavities, and teeth yellowing. Bacteria can also invade the gums and trigger infections that affect the roots of molars requiring treatment. All these problems can be easily avoided by drinking water regularly. Of course, the level of water intake can vary from person to person, but if one experiences dry mouth, it could be the first sign of dehydration. So, one should not ignore warning signs.

Constipation and urine infections
Water is also critical for regulating bowel movements. Without sufficient water, the digestive tract will be unable to allow the smooth movement of waste, resulting in constipation. Here, the hardening of stool increases the risk of internal injuries in the large intestine and colon, along with the discomfort that constipation causes. The kidneys also need water to purify the blood and get rid of toxins through urination. When one does not have enough fluid intake, the toxins in the urine can irritate the urinary tract and increase the risk of infection here.

Throbbing headaches
The brain cells are made up of nearly 70% water, and major brain functions rely on a delicate balance of electrolytes found in water. Dehydration can cause headaches to develop and persist, making one experience throbbing pain. Without water, the blood becomes thicker, leading to a drop in blood pressure and an inability to properly supply fresh oxygen to the brain. This can lead to confusion and dizziness as the brain struggles to function normally. Severe dehydration also leads to impaired focus, judgment, and mood swings that affect the daily routine.

Overheating
The body needs to maintain a proper core temperature at all times. Sweating is one of the ways in which the body cools down without relying on external cooling. Here, sweat glands release water from the skin pores in an effort to lower the body temperature externally. Not having enough water during the day triggers a fluid deficiency making the glands unable to produce sweat naturally. This triggers a chain reaction, causing an alarming increase in body temperature. So, being dehydrated for a long period increases the risk of developing fever-like symptoms brought on by an irregular change in body temperature.

Fluid imbalance
Cells and tissue that make up vital organs require a mix of electrolytes and chemicals to control electrical impulses. Even a slight reduction in daily water intake can trigger sensory discomfort that impacts the taste and important functions regulated by the brain. Dehydration also causes the blood pressure to drop, meaning vital organs are not receiving fresh oxygen via circulation. Further, kidneys rely on water to help the body flush out all toxins. So, a side effect of insufficient water consumption increases risk of crystals and stones forming in the kidneys. A fluid imbalance further increases the risk of muscle cramps as there is not enough blood circulating within the body to support physical activity.

Drinking enough water also helps overcome hunger pangs. It also prevents triggering an imbalance in blood sugar levels, as being hydrated lowers the risk of overeating, helping overcome sugar cravings to supplement low energy levels. Further, getting enough water promotes better digestion and improves metabolism to support vital body functions.

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