Everyone says in one voice: "Drink at least two liters of water a day!"
And it has long been known how important fluid is in the body.
But what happens to your body, brain, and performance when you drink too little fluid?
What's Really Happening in the Brain
Fluid is vital for all bodily functions, but especially for the brain. The brain is 85% fluid, so the body prioritizes it when fluid is low.
And when the body is dehydrated, the brain function will be impaired. A person may also experience headaches and dizziness when dehydrated.
How Lack of Water Affects Digestion
The colon uses fluid for the digestion process. Water helps, among other things, for better absorption and utilization of fiber in the gastrointestinal tract.
When fluids are deficient, the body collects the fluids that are available to support essential functions—and digestion has nothing to do with it. When the colon doesn't have enough fluid to function, it can lead to constipation.
Water deficiency also affects the genitourinary system
Dehydration can be seen by the color of your urine. Urine is excess fluid and waste products that are filtered through the kidneys.
When you are dehydrated, there is less excess fluid for this process, and so the urine darkens.
How it affects the skin
When dehydrated, the skin also begins to dry out. This can lead to irritation, itching, and redness.
You can do a skin turgor test yourself to determine if your skin is dehydrated. Simply squeeze the skin on the back of your hand with your thumb and index finger, pull up and release, and then watch how long it takes for the skin fold to snap back into place.
If the skin immediately shrinks again, the fluid balance is normal. If the skin fold disappears slowly, it is recommended to increase the fluid balance.
How does it affect human muscles?
Water keeps muscles strong. Muscles are made up mostly of water, not proteins as many people think. Therefore, it is important to drink water to keep your muscles toned and firm.
Dehydration reduces concentration
Dehydration has a debilitating effect. It affects concentration, coordination, and reaction time in a negative way. So if you need to be alert and mentally active, it's a good idea to stock up on water beforehand.
Reduces physical energy
Even a small fluid deficit affects physical performance. A fluid loss of just 2% of body weight, about 1 to 1.5 liters of water, actually reduces performance by 20%.
A simple test for dehydration
If these symptoms are present during a normal day, then the water balance is most likely in deficit:
- Fatigue and lethargy
- Dizziness
- Headache
- Problems with memory and concentration
- Heartburn, stomach problems, constipation
- Dry and itchy skin
- Muscle soreness
