This article is a translation of the following Japanese article:
Original: 水分不足が体に与える影響と正しい水分補給の方法｜毎日の健康を守る基本習慣
It is said that about 60% of our bodies are made up of water.
Water is so important, but many people think, “I just drink it when I’m thirsty.”
However, dehydration is difficult to notice, and it often becomes a cause of poor physical condition without even realizing it.
Author
“Water is so obvious that it’s hard to think about it, but it’s actually the foundation of good health.”
What is dehydration?
Hydration deficiency refers to a condition in which the body does not have enough water.
We naturally lose water every day through sweat, urine, breathing, etc.
It is said that people are particularly susceptible to dehydration in the following situations.
- High temperature and humidity
- Air-conditioned room
- After exercise
- When you have a fever or feel unwell
- Tall people
Main effects of dehydration on the body
① Feeling tired/easily tired
When there is a lack of water in the body, blood flow becomes poor, making it difficult for oxygen and nutrients to be distributed throughout the body.
As a result,
- Heavy body
- Easily fatigued
- Lack of concentration
are more likely to occur.
Author
“Is it just because I’m tired? “If you think so, it often turns out that you don’t have enough water.”
② Headache/dizziness
Reduced blood flow due to lack of water may result in insufficient oxygen supply to the brain,
leading to headaches and dizziness.
Especially people who work a lot at desks or use smartphones tend to reduce their water intake without realizing it.
③ Constipation and indigestion
Water also plays a role in softening stool in the intestines.
When there is a lack of water,
- Stool becomes hard
- Difficulty defecating
It can cause constipation.
Author
“Even if you only pay attention to dietary fiber, if you don’t have enough water, it won’t be as effective.”
④ Deterioration of blood flow, coldness, and swelling
When you lack water, your blood tends to become thick and blood flow becomes stagnant.
As a result,
- Cold hands and feet
- Swelling
- Stiff shoulders
.
⑤ Risk of dehydration and heatstroke
As dehydration progresses, the risk of dehydration and heatstroke increases.
Especially in high-temperature environments, your body may lose water before you feel thirsty.
Characteristics of people who are prone to dehydration
- Drink water only when you are thirsty
- Mainly coffee and tea
- I’m worried about going to the toilet and I’m refraining from drinking water
- It’s easy to miss the time to drink when you’re busy
If any of these apply to you, your water intake may be insufficient.
Basic points for proper hydration
① Drink frequently before you get thirsty
Thirst is said to be a sign that you are already dehydrated.
- A small amount
- Frequently
This is the basics of hydration.
Author
“Drinking in small portions is more important than drinking all at once.”
② Be aware of the recommended daily amount
In general, it is recommended to drink approximately 1.2 to 1.5 liters of water per day in addition to meals.
*Adjustment is required depending on your physique, amount of activity, and season.
③ Make water and hot water the basics
For daily hydration,
- Water
- White soup
is suitable.
Beverages with a high sugar content and alcohol may not be suitable for hydration.
④ Be careful not to consume too much caffeine
Caffeine contained in coffee and energy drinks has a diuretic effect.
There is no problem if you take it in moderation, but if you use it as a substitute for hydration, you may become deficient.
Author
“It is safer to think of coffee as a “luxury item” rather than a “water”.”
⑤ Be aware of timing
Recommended hydration timing:
- After getting up
- Before and after meals
- Before and after bathing
- Before and after exercise
Hydration, especially right after you wake up in the morning, helps your body wake up.
Seasonal hydration precautions
夏
- Easy to lose water and salt through sweat
- Requires conscious replenishment
冬
- Difficulty feeling thirsty
- Moisture is easily lost due to dry air
Regardless of the season, hydration is important.
Be careful in these situations
- Dark urine
- Continued dizziness/light-headedness
- You are elderly or have a chronic disease
In such cases, it is important to take prompt action and consult a medical institution.
Summary | Staying hydrated is the easiest health habit
Lack of water is
✔ Tired
✔ Constipation
✔ Headache
✔ Cold
✔ Poor concentration
This can lead to various problems such as.
That’s why
- Before you get thirsty
- Frequently
- Without reason
It is important to make hydration a habit.
Author
“There are surprisingly many things that can be done just by drinking water.
Starting today, just being a little more conscious is enough.”
