Eight physical manifestations show that you haven't drunk enough water! The last one may be shared by many people

"Women are made of water." In fact, not only women, but men are also "made of water." Because in terms of body composition, water occupies 50%-60% of people's body weight for men and women. It can be seen that the importance of water is self-evident.

Drinking water is important to every system of the body. It helps food pass through the gastrointestinal tract, helps the absorption and delivery of nutrients, and also helps regulate body temperature. But there are always some people who don't care about drinking water and rarely drink water every day. So, what are the signs that you don’t drink enough water? The health website livestrong summarized the following 8 notable manifestations of water shortage, reminding everyone to "drink full" at all times.

Performance 1: Thirst

Thirst is the first natural signal that the body needs to drink water, at least to some extent, it is a sign of dehydration. With the onset of dehydration, people's blood electrolytes (minerals such as sodium and potassium) become more concentrated, which gives our brains a signal of thirst. At this time, saliva secretion is also reduced, and a feeling of dry mouth follows.

Performance 2: Reduced urination frequency

If the body lacks water, the electrolyte concentration in the blood will be higher. At this time, the brain will prompt the pituitary gland to release antidiuretic hormone, which instructs the kidneys to secrete less water and reduce urine production.

So, how often should people urinate under normal circumstances? The National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK) believes that this varies from person to person and time to time, but if the body is sufficiently hydrated, you should usually urinate every three hours.

Manifestation 3: Abnormal urine color

NIDDK pointed out that the color of normal human urine is light yellow. If the color of the urine discharged is dark yellow or darker, it means that there is a shortage of water.

Performance 4: Unresponsive

If you sleep well at night but are still listless during the day, you should be careful if your body is dehydrated. A small cross-over study published in the British Journal of Nutrition in January 2013 found that mild dehydration caused by lack of water can increase confusion and fatigue, and reduce alertness. Drinking water can immediately help participants increase their alertness.

Performance 5: Want to eat very much

People always say that we need to eat to stay hungry, but few people will tell you that drinking more water can also "carry your hunger." Studies have found that proper hydration can maintain a longer sense of fullness between meals.

A December 2019 study of 6 randomized controlled trials in the Journal of Hospital Nutrition showed that some limited evidence shows that drinking water can help lose weight, especially when people use ordinary water instead of high-calorie beverages, the weight loss effect is most significant.

Experts suggest that if you feel hungry and uncomfortable, drinking a glass of water first will not do any harm. Of course, if you still feel hungry after drinking water, eat something and don't go hungry.

Performance 6: Feeling a headache

According to the National Headache Foundation, dehydration can cause headaches and migraines. A study in "Family Practice" in August 2012 pointed out that hydration may not completely eliminate headaches, but it can help reduce the negative impact of migraines on people's quality of life.

If you have frequent headaches and feel that you are indeed not drinking enough water, then a natural way to "treat" headaches is to increase your daily water intake.

Manifestation 7: Dry skin

Water is a natural moisturizer for the skin. Healthy, moisturizing skin not only looks beautiful, but is also an important barrier to protect the body. If the body is dehydrated, it may cause dry and wrinkled skin. According to a small 2015 study in Clinical, Aesthetic and Research Dermatology, increasing water intake may help improve the health and hydration of the skin.

Here is a small tip for judging whether the skin is dehydrated: Gently squeeze the skin on the back of the hand, hold it for a few seconds, and release it. If it rebounds quickly, it means the skin's moisture content is not bad. If the pinched wrinkles recover slowly, it's time to add moisture.

Performance 8: Constipation

Johns Hopkins School of Medicine pointed out that lack of water in the body is a common cause of constipation. In addition to eating more dietary fiber and regular physical activity, drinking more water is likely to be a natural remedy for constipation.

The Mayo Clinic of the world’s top hospital recommends that people drink 11 to 16 glasses of water a day. So, how can we drink enough of this water? Experts summarized a few experiences for everyone's reference.

The first thing to realize is that water is not just plain boiled water. Some water-rich foods, such as fruits, vegetables, yogurt, etc., can also help the body replenish water.

In addition, it is best to ensure that you drink water uninterrupted throughout the day. If the requirements for drinking water appliances are relatively high, you can find out your favorite water cups with different styles, sizes, and functions, and help yourself drink more water every day.