Hangry? Thirsty? What really happens to your body?
Not getting enough water, right nutrients can impact performance, mood, long-term health
The symptoms read like a horrifying disease that seems to attack every part of your body: Irritability, light-headedness, constipation, kidney infection, kidney stones, low blood pressure and thin blood, damage to organs, joints and muscles, brain swelling, seizures, coma and death.
What could cause all of this?
Not drinking enough water.
The symptoms paint a pretty grim picture for Americans. Consider that only one in five Americans consistently drink eight cups of water per day, with nearly half drinking less than four cups per day, according to the Centers for Disease Control and Prevention. Depending on the person, a recommended amount could be nine to 13 glasses.
It's no wonder we're all tired and crabby.
The good news: It's a simple fix.
It doesn't cost much or take much effort to drink more water. And you'll begin to feel the effects within a week.
What is dehydration?
The simple definition: losing more fluids than you take in. If your body has lost even 2 percent of its water content, you become thirsty, said Dani Berg, a wellness coach for HealthPartners Central Minnesota Clinic.
Dehydration and improper nutrition can lead to imbalances of salts and sugars that affect how the body performs, which can lead to that tired, angry feeling.
Water plays a large part in normal body function, by lubricating joints and eyes, keeping skin healthy and flushing toxins. Blood can become thicker, which causes resistance to blood flow resulting in elevated blood pressure. Water aids in proper digestion, too.
What is "hangry"?
It's a mash-up word, designating when you're so hungry you get angry. That fits what you can feel when you are hungry.
Your blood pressure will drop, which makes you feel more fatigued and slows down the burning of calories. You may be nauseous or experience profuse sweating. You can also get severe muscle cramping, perform poorly, are less likely to exercise, can feel more tired and not sleep as well. You'll be irritable, and that can prevent you from making good decisions.
What causes dehydration?
Berg says for most people it's drinking too much caffeine and failing to adequately replenish fluids after exercising.
"As soon as you excrete liquids, replace them immediately," Berg said.
It's important for everyone, from a 5-year-old playing track and field, to an average person to an elite athlete. Some people think only extreme athletes are vulnerable or that you're only at risk during the summer months.
"Everyone can be at high risk for dehydration, whether you're highly active or working out," she said.
People in warm, dry environments can get dehydrated quickly. For example, snowbirds who travel to Arizona for the winter need to watch their water intake.
Why is it important?
It's an important aspect of any healthy lifestyle, Berg says, along with eating healthy, getting physical activity and adequate sleep.
What are the symptoms?
Mild dehydration: Dry, sticky mouth, sleeplessness, tiredness, dry skin, headaches, constipation, dizziness or light-headedness. Inability to produce tears, not urinating as much. Cool and dry skin, muscle cramps and fatigue.
Severe dehydration: Occurs after roughly 24 hours without adequate water. Extreme thirst, irritability, sunken eyes, dry skin that doesn't bounce back, low blood pressure with a rapid heart beat and rapid breathing, fever, darker urine, increased risk of kidney infections.
Chronic dehydration: Effects on the organs, kidney stones, cholesterol problems, constipation, damage to the liver, joints and larger muscle groups.
Long-term impacts: heat injury, swelling of the brain or cerebral edema, seizures, low blood volume shock (which causes a drop in blood pressure and the amount of oxygen in the blood), kidney failure, coma and death.
How much water should you drink?
The common answer is to drink eight glasses of water a day, but that's not supported by hard evidence, Berg says. It is easy to remember though, and is an OK place to start.
"Your body is 75 percent water," she said. She tells people to aim for drinking a gallon of water a day.
That accounts for the fluids we excrete through sweating and urination. And that's water — not coffee, not sugary drinks. Plain old water.
To figure out the factors that impact how much you should drink, visit www.mayoclinic.org.
What about caffeine? Sugary drinks?
Any time you drink a sugary or caffeinated drink, you need to drink a similar amount of water to flush it from the system.
If you have a medium-sized coffee drink, follow with 16-20 ounces of water. And you need to drink more than that increase your fluids.
Not all juices are created equal. Watch sugar content. Brands like Gatorade or Powerade are advertised as ways to rehydrate and restore electrolytes, but they can also contain artificial sweeteners and can be more corrosive to the teeth than water. So, for the most part, Gatorade isn't better than water.
A gallon? I don't want to spend my day running back and forth to the bathroom.
At first, yes, that will happen. But your body will adjust. Don't start out by grabbing a gallon jug of water and trying to chug it. If you drink too much too fast, you'll saturate the kidneys.
Drink it sporadically throughout the day. That will keep your energy up. Find a pace that works for you.
Berg says she drinks a cup of coffee and then fills that cup with water immediately. She sets incremental goals. From 8-10 a.m., I'll finish this much. From 10 a.m.-noon, I'll finish another cup.
Warm or cold water?
Some people prefer water very cold, some warm.
"In all reality, water is water," she said.
What about alcohol?
As alcohol enters the bloodstream, it serves as a depressant and begins to slow down the functions of the body.
It is also a diuretic, which causes your body to lose more liquid than you consume. Many of the hangover symptoms are related to dehydration.
How do I rehydrate after a night of drinking?
Drink plenty of water to rehydrate for up to three days. Drink at least 12 glasses to a gallon of water following a night of drinking alcohol, but don't drink it all at once. Drinking too much water at a time can cause other serious problems, like water intoxication.
Sports drinks with electrolytes are an option, but watch the sugar content. Drink ginger ale to rehydrate and soothe an upset stomach. The carbonation also helps.
What impact can stress have?
Keep in mind many studies link stress the diminished health benefits of everyday behaviors. Having that bottle of water handy can keep some of the negative impacts at bay.
Many will reach for the caffeine or pain meds if they get a headache. But often, you're hungry or thirsty. Berg suggests drinking a good amount of water and waiting a little while to see what happens.
Stress can also keep people from drinking or eating enough, or missing out on physical activity.
"If you're stressed during the day, you might not take the time to make a healthy meal or choice," Berg said.
How do you include kids?
Make it fun, Berg suggests. Try infusing water with different whole fruits or veggies, including strawberries and cucumbers. Sugar-free flavor packs including Crystal Light can add variety. Reduce and eliminate pop and other sugary drinks.
How do you get around common obstacles?
Some common hurdles: "But I don't like how water tastes." "I can't afford it." "I don't have easy access."
There are plenty of reasons people don't drink water: taste, access, pickiness, cost. Drinking from a new bottle every time is hard on your wallet and the environment.
Berg recommends finding a water filter system that works for you, such as a Brita pitcher or on-the-faucet filter, if you can't control the water in your home or apartment. On-the-go, she uses water bottles with a built-in filter. Freeze water bottles to have cold water all day. Some people fill up gallon bottles and bring them with them on the job.
Where should I start?
This is practically Berg's mantra: Every little bit helps. You can always make a different, healthier choice next time.
"It's never too late for a fresh start the next day," she said.
Pick one goal at a time. If you have to pick between hydrating and improving nutrition, start with water, Berg saids.
"It is going to be a kind of .. miracle solutions. You don't need to buy anything. It's readily available to you," she said. And it might give you that energy, that better mood, that drive to make other healthy choices.
Push water for a week, she says.
"That's going to start to flush all the toxins out of your body," she said. In that week, you'll begin to notice a change.
You'll have more energy and you might notice you don't need that extra cup of coffee.
If that's upping your water intake, start slowly. And track your practice. Pay attention to how much better you feel.
You'll save a lot of time, money and hurt if you do the basics: Drink enough water, eat a lot of real, whole foods, exercise regularly and get enough sleep.