8 Signs You Aren't Drinking Enough Water

Water is essential for our survival, and it plays a vital role in our overall health. Unfortunately, many of us don’t drink enough water on a daily basis. Dehydration can lead to a variety of negative health effects, from headaches and fatigue to digestive issues and joint pain.

In this article, we’ll explore 8 signs that you may not be getting enough water, and we’ll discuss the important role that water plays in supporting your body’s functions. So, if you’re curious about whether you’re drinking enough water, read on to learn more!

How does water support the body?

Water is a vital component of the human body as it supports several essential functions. Among its many roles, water helps regulate body temperature, keeping it within a normal range. It also acts as a lubricant and cushion for joints, protecting them from damage during physical activities.

Furthermore, water is critical in safeguarding sensitive tissues, such as the spinal cord, from injury. In addition to these vital functions, water also aids in the elimination of waste products through urine, sweat, and bowel movements. Without sufficient water intake, the body may experience a host of health problems.

How much water does your body need daily?

A general rule of thumb is to drink at least half your body weight in ounces of water per day. For instance, if you weigh 150 pounds, you should aim to drink at least 75 ounces of water daily.

What factors influence your water needs

The amount of water your body needs can vary depending on several factors. For instance, when you are in hot climates, your body loses more water through perspiration and, thus, requires more water to replace the lost fluids. Similarly, when you engage in physical activity, you sweat more, and your body needs more water to maintain hydration. In addition, when you are running a fever or experiencing diarrhea or vomiting, your body loses fluids and electrolytes, making it necessary to drink more water to stay hydrated.

Signs you don’t drink enough water

If you don’t drink enough water, your body may send you some signs. We will break down some of the most common ones to look out for.

Constantly have headaches

Dehydration can cause a variety of symptoms, including headaches. When you are dehydrated, your brain and other tissues in the body contract. Then, as the brain tissue shrinks, it pulls away from the skull and adds pressure to the nerves, which could result in a throbbing or pounding pain. Even mild dehydration can trigger a headache, as your body needs sufficient fluids to function properly.

Therefore, if you experience frequent headaches, it’s important to evaluate your water intake and make sure you are drinking enough water throughout the day.

Constantly thirsty

If you find yourself constantly feeling thirsty, it’s a clear sign your body is already in a state of dehydration. Thirst is a late-stage signal—by the time you feel it, your body is already lacking the water it needs. That’s why it’s often said that if you wait to drink water until you’re thirsty, it’s already too late.

To stay properly hydrated, it’s essential to drink water consistently throughout the day, even when you don’t feel thirsty. Keeping a water bottle nearby and sipping regularly can help prevent dehydration before it sets in.

Gaining weight

Not drinking enough water may lead to weight gain. A study in the Annals of Family Medicine found that adults who were inadequately hydrated had higher BMIs and were more likely to be considered obese compared to those who were well hydrated. In addition, observational evidence suggests that people who drink more water appear to have more success with weight loss.

Low energy levels

Low energy levels are a common sign of dehydration. This is because water is essential for carrying nutrients to your body’s cells and taking away waste products. Without adequate water, it’s difficult for your cells to get the fuel that they need! About 50% to 60% of your body weight is water, but you constantly lose water through urine, sweat, and breathing. When you are low on fluids, your body may feel tired and weaker than usual.

Muscle cramps

Muscle cramps are a common sign of dehydration, especially after exercise or exertion. During exercise, your body loses fluids and electrolytes. This can cause your muscles to cramp, which can be uncomfortable and even painful. To prevent muscle cramps, it’s important to stay hydrated and replenish your electrolytes, especially if you’re physically active.

Aching joints

When it comes to joint health, hydration is key. Dehydration can lead to joint pain and discomfort because water makes up a significant portion of our joint cartilage. As a matter of fact, it’s estimated that 70-80% of joint cartilage is composed of water! Additionally, synovial fluid, which acts as a thick lubricant between joints, also requires adequate hydration to function properly. When you are dehydrated, your body has less fluid available to keep the joints lubricated, which can lead to discomfort and even damage over time.

Digestive issues or constipation

When you don’t drink enough water, you may experience digestive issues, particularly constipation. This is because dehydration is a major cause of constipation. As stool moves through the large intestine, the large intestine absorbs water naturally. However, if you do not have enough fluids in your body, your intestine will remove extra water from the stool so it doesn’t go to waste, which makes the stool harder and more difficult to pass. Increasing water intake can help alleviate constipation and improve bowel movements.

Dark urine or decreased urination

When you’re not drinking enough water, your body will start to conserve water by reducing the amount of urine produced. This can result in decreased urination or dark yellow urine, which is a sign that your body needs more fluids. So, if you notice that you’re not urinating as often as usual or if your urine is dark, it’s a good indication that you need to increase your water intake. Your pee should ideally be a pale yellow—similar to the color of lemonade.

Final Takeaways

There are many signs and symptoms that indicate you are not drinking enough water. These include headaches, increased thirst, muscle cramps, joint pain, weight gain, fatigue, constipation, and dark urine.

If you experience any of these symptoms, it’s vital that you increase your water intake to ensure you are adequately hydrated. Remember, a general rule of thumb is to drink half of your body weight in ounces. Water is essential for our bodies to function at their best, so it’s crucial to drink enough of it throughout the day. Always have a water bottle on hand, or try using a water tracking app that helps hold you accountable.