What do you love to sip on? From a large glass of Auntie’s sweet tea to that dangerous bowl of spiked punch at the cookout, so much of family and community is connected through beverage. While these drinks are wonderful to enjoy in moderation, studies show that over 36 percent of Black adults are not drinking enough water.
While water is found in many foods and drinks, many others are filled with salt or added sugars, both of which contribute to dehydration. So, how important is it to get enough water daily? The facts are much harsher than many realize.
The Secret Harm of Dehydration
For some, it’s easy to go throughout the day without considering water intake. With busy lives and other beverages to keep us feeling satiated, chronic dehydration often goes unnoticed until a medical complication arises. See how a lack of proper hydration can lead to many serious health conditions throughout the body.
Heart
When you are dehydrated, blood volume and circulation decrease. The heart must compensate for this loss, so it beats faster and blood pressure rises. Your blood also retains more sodium, causing it to thicken and make circulation difficult. If this change happens long-term, it can lead to coronary heart disease, stroke, and even heart failure.
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Kidneys
Water and the kidneys have a very tight-knit relationship. They are generally in charge of ensuring you have the proper amount of water needed to function, making the body hold on to water when you need it, and sending signals to the brain when you’re running low. They collect nutrients and remove toxins and waste from your blood. If the kidneys lack sufficient hydration, they can’t get the nutrients they need, and the body is more likely to develop kidney stones, urinary tract infections, and eventually kidney failure.
Cognitive Function
Even mild dehydration – a body water loss of one to two percent – can affect your brain’s ability to function. Difficulty focusing, irritability, mood changes, anxiety, fatigue, and short-term memory loss are just part of the negative impact dehydration has on the brain.
Aging
Dehydration becomes more common and risky with age as the body’s craving for water reduces. Older people may feel less thirsty despite still needing the same amount of water. Dehydration can have negative effects on skin brightness and elasticity, causing it to look older. It also causes sunken eyes, muscle cramps, dizziness, reduced cognitive function at a faster rate, and nausea. Many of these symptoms can lead to serious health issues and worse existing medical conditions.
RELATED: Signs It’s Time to Talk to Your Doctor About Dehydration
Diabetes
Dehydration is a common side effect of diabetes with serious consequences. The connection has to do with the body’s response to high amounts of sugar in the blood. The kidneys are working overtime to flush out extra glucose, and their hard work demands more water. Without it, blood sugar levels remain too high, which will lead to Diabetic Ketoacidosis (DKA).
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Sex
Let’s get real! This category most certainly caused many of you to pause. Dehydration decreases blood flow and energy levels, which both contribute to erectile dysfunction. Lack of water in the body can also lead to vaginal dryness and less natural lubrication. Odor in sexual fluids increases in both sexes since the body is unable to effectively flush out waste and toxins.
How Much Water Does Your Body Need?
Fortunately, dehydration has a very easy fix. Instead of reaching for that sweet tea or soda, pour yourself more water.
Recommended water intake can vary depending on factors such as age, weight, and sex. I recommend using this water intake calculator to find a goal that is specifically curated to your body’s unique needs.
Once you set your goal, find a cup or water bottle that helps you keep track of your water intake. For example, someone who needs 80oz of water a day could use a 40oz Stanley Cup to finish the first round by lunchtime and the refill before bed.
Several apps make drinking water competitive or fun. For a gamified version, try Plant Nanny. To track all beverages throughout your day, give My Water Balance a try. Be sure to drink beverages containing little to no added sugars if you’re incorporating more than just water. Labels and beverage packaging can be intentionally misleading, so always read the nutrition facts on the back.
You are just a few cups of water a day away from a healthier you!
