5 health problems that can be alleviated by drinking more water

Many people have difficulty detecting thirst, which leads to mild but chronic dehydration, which results in very common health problems.

People who care about their health try to absorb all the necessary nutrients from food. They also exercise and deal with stress. But how many people care about drinking enough water to avoid slaud problems? You may have read or heard that you should drink at least a liter and a half a day, but on a day-to-day basis, you probably drink much less than that amount.

This lack of interest in drinking water has several explanations. Firstly, water is so readily available in our society that it is not valued: obtaining vitamins is much more difficult in comparison.

Second, doctors have barely explained what happens when you drink less water. At best, they point out that it can be a source of urinary tract infections and kidney stones, which does not impress people who are not susceptible to these diseases.

However, there is growing evidence that mild dehydration may be linked to a variety of health problems, especially chronic and degenerative diseases.

Why is it so important to drink water?

The essential role of water in maintaining a stable temperature and transporting nutrients and wastes has traditionally been addressed, but little research has been done on how the body can distribute water without causing any damage to organs, tissues or cells when its intake is not in sufficient quantities.

It should be noted that water is an essential substrate for chemical reactions essential for life, such as the enzymatic breakdown of food or communication between cells.

Water is distributed almost evenly between the inside and outside of the cell. This absorbs the necessary nutrients and water, while allowing excess salts, proteins and other waste to pass into the outside water, acting as a cleaning agent through the process of osmosis: a process by which water tends to equalize the concentration of salt. on both sides of the cell membrane.

The consequences of poor hydration are immediately visible: at 1% dehydration, thirst increases, at 2% performance decreases, at 4% drowsiness, lethargy and bad mood appear along with nausea and difficulty managing stress. Even before you feel thirsty, dehydration affects your body's normal functioning. Losing 20% ​​of body water is fatal.

The problem is that most people have lost the ability to recognize thirst or confuse it with hunger or anxiety. Therefore, it is very likely that many people, without even realizing it, have remained in a state of mild chronic dehydration, leading to many consequences.

health problems

Symptoms of mild but chronic dehydration

Faced with water scarcity, the body is forced to activate mechanisms that ensure the supply of water to important areas, such as the brain. There are signs that these resources have been activated, so by drinking water you can prevent the imbalance. However, in addition to obvious dry or flaky skin, mild but chronic dehydration can cause other symptoms and health problems.

Digestive disorders

Digestive discomfort can worsen over time. According to Howard Spiro of Harvard University, 12% of patients with digestive problems will develop duodenal ulcers within 6 years, 30% after 10 years, and 40% after 27 years. Major problems can be avoided if the first symptoms such as local dehydration are correctly interpreted.

The digestive system is very sensitive to a lack of water because it needs a lot of water to digest solid foods. Additionally, the stomach lining, which protects the walls of the organ, is made up of 98% water. When it doesn't get enough water, it becomes more slimy and susceptible to acidic juices, making digestion more difficult and ultimately causing pain and tissue damage over time.

On the other hand, pain in the lower left part of the abdomen is usually related to constipation, which can also occur due to constant dehydration.


Another type of pain, migraine, can often be caused by dehydration. Headaches are usually a sign of poor body temperature regulation. This can happen from wearing clothes that are too warm to sleep in, drinking alcohol, or eating certain foods and allergens that cause histamine release.

So the best way to treat headaches is to prevent them by drinking enough water.

Overweight from not drinking enough water

One of the causes of being overweight is that many people confuse thirst and hunger. The brain is the organ that contains the most water in the body (85% water), so it is very sensitive to dehydration and reacts immediately by generating signals.

Its energy source is mainly glucose (a simple carbohydrate) found in blood and food, but for its electrical functioning it also requires the constant transport of water to both sides of the cell membrane and millions of nerve cells. Therefore, it provokes feelings of hunger and thirst to simultaneously draw attention to these basic needs, but normally only the feeling of hunger is interpreted.

This way you will be able to eat more than you need and you will not continue without drinking liquids. To distinguish both signals, it is necessary to train yourself not to depend on sugar and hunger.

By drinking only water (not sugary drinks) before meals, you will avoid overeating and learn to distinguish between thirst and hunger. On the contrary, diseases related to obesity, non-insulin-dependent diabetes or type II diabetes are also associated with chronic dehydration, which affects insulin production from the pancreas.

Lack of water in the body contributes to increased blood cholesterol levels and causes heart disease, that is, disorders related to the metabolism of saturated fats.

Asthma and allergies

The body uses histamine to regulate fluid distribution. It sometimes increases in lung tissue to reduce muscle movements necessary to breathe and contract the bronchi, thus reducing water loss through evaporation.

Because another function of histamine is to fight bacteria, viruses and other foreign agents, there may be changes in the activity of the immune system that contribute to the appearance of allergy symptoms.

Animal experiments have shown that consuming too much water reduces histamine production. Therefore, people with asthma and allergies can be given water first for 1 to 4 weeks to see if there is any change.

Another mechanism to avoid dehydration and drying of the alveoli is to increase the amount of mucus, but if the lack of water continues, it will become thicker and make breathing difficult. In this situation, the body uses salt to thin mucus, but many people may be deficient in this mineral, which can contribute to asthma attacks and allergies.

Schedule when to drink water to avoid health problems

The first step in solving many health problems, especially in the early stages, can be as simple as drinking plenty of water every day. Dehydration causes stress in the body, often causing mild symptoms that go unnoticed.

The body needs at least 6-8 glasses of water a day, each glass is 250 ml. The optimal amount of water to hydrate is 10 to 12 glasses, remember that this does not include alcohol, coffee, juices and soft drinks.

Keep in mind that for every hour of intense physical activity, especially in very hot and humid conditions, you should drink an extra liter. It is important to drink before you are thirsty, so it is best to create a daily routine and stick to it, setting the alarm on your phone if necessary:

  • A glass when you wake up and half an hour later just have breakfast.
  • A glass half an hour before the other two meals.
  • Two glasses two and a half hours after breakfast and lunch. This dose helps the kidneys finish digesting certain foods.
  • One or two glasses with the most abundant food.
  • Two glasses between 17 and 19 p.m. According to Traditional Chinese Medicine, this is the time when the kidneys are most active.

If your body tolerates it well and doesn't force you to get up at night to go to the bathroom, drinking a glass before bed can prevent dehydration while you sleep and avoid health problems.

If you are not used to drinking so much, you can gradually increase the dose and even measure the amount of urine excreted during the day, which is approximately equal to the amount you consume. On the other hand, it should have a slightly yellowish tone.

A dark yellow, almost orange color means that the kidneys are forced to work with fewer resources than necessary. When you are sick, also remember to drink plenty of water to improve your health problems.


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