If what you’re about to read doesn’t make you reach for your Stanley cup, we don’t know what will.
It turns out that nearly two thirds of us don’t drink enough water and all that tea and beer we’re drinking isn’t helping. In fact, it’s doing the opposite.
Worse still, one in three people go without drinking any water at all throughout the day, and nearly half have no clue how much they should be drinking.
But what does that mean for your health? And how much does it actually affect your mental clarity?
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.
Dr Suzanne Wylie, GP and medical adviser for IQdoctor tells Metro: ‘Paracetamol works primarily as a pain reliever (analgesic) and fever reducer. It does not have significant anti-inflammatory properties, making it a suitable option for general pain relief, such as headaches, mild to moderate muscle aches and fevers associated with colds and flu.
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?
Ibuprofen
Ibuprofen is a type of nonsteroidal anti-inflammatory drug (NSAID) that works by reducing hormones that cause pain and inflammation in the body.
‘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.
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.
‘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.
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.
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.
