Water is an essential component of our body. From digestion to cognition and from the immune system to energy levels, water is required to perform various functions efficiently. Moreover, insufficient water intake can have detrimental effects on our bodies, leading to various side effects that can have an adverse impact on our health. Let’s look at some of the common side effects in detail and make sure to stay hydrated to prevent any illnesses.

Dehydration
This is the most immediate side effect of insufficient water intake. Dehydration occurs when the body doesn’t have enough water to function correctly. Symptoms of dehydration can include thirst, dry mouth, headache, dizziness, and dark urine. If left untreated, dehydration can lead to more severe symptoms, such as confusion and fainting. Severe dehydration can also lead to seizures, kidney failure, and other health complications that may be fatal.

Digestive issues
Digestive problems are among the common side effects of insufficient water intake. When the body doesn’t have enough water, it can lead to constipation, as the stool can become hard and difficult to pass. Dehydration can also cause stomach ulcers and acid reflux as the body doesn’t produce enough gastric acid to break down food. Drinking enough water can help prevent these digestive problems.

Dull skin
Water is also essential for maintaining healthy skin. Insufficient water intake can lead to dry and flaky skin as it doesn’t have enough moisture to stay hydrated. Dehydration can also cause wrinkles, fine lines, and sagginess, leading to premature aging. Drinking enough water can help promote moisturization and prevent skin problems. A lot of skincare products today promote hydration as one of the key components and fixes in skin health, so this is an important aspect of having healthy, glowing skin.

Impaired cognitive function
Insufficient water intake can also affect cognitive function. Studies have shown that dehydration can lead to decreased cognitive performance, including reduced attention span, memory, and reaction time. Insufficient water intake can also lead to mood swings and increased fatigue, making it difficult to focus and complete tasks. Staying hydrated can solve these issues and keep one’s brain active and functioning well.

Compromised immune system
The immune system requires adequate hydration to function properly. When the body doesn’t have enough water, the immune system can weaken, making it easier for viruses and bacteria to infect the body. Dehydration can also cause inflammation, which can lead to chronic diseases such as arthritis and heart disease. Chronic health conditions can further lead to other complications.

Subdued athletic performance
Insufficient water intake can impact one’s athletic performance. When the body doesn’t have enough water, it can lead to decreased stamina, muscle cramps, and reduced athletic performance. Dehydration can also cause heat exhaustion and heatstroke, which can be life-threatening. Especially athletes like ultra runners, footballers, or other sports players who spend too much time under the scorching sun need to be extra careful of their hydration levels. The sun’s rays can warm up the body to an abnormal temperature and cause more complications in case of dehydration. It is also important to add salt to the water when rehydrating as it helps in the absorption of water well. Thus, several energy drinks have electrolytes, which are essential for the body.

Unhealthy kidneys
The kidneys are responsible for filtering waste products from the blood and removing excess water from the body. When the body doesn’t have enough water, the kidneys cannot function correctly, leading to kidney stones, urinary tract infections (UTIs), and even kidney failure. These complications can be fatal, and thus, need immediate attention.

According to research, it is recommended to sip at least eight cups of water a day to maintain adequate hydration levels. Although the number of cups can vary a little bit, it is important to note that insufficient water intake is not something to overlook. It has serious side effects that cannot be ignored. It is essential to drink water whenever one feels thirsty to prevent these side effects from occurring. There are other ways to get water in the system and this involves adding fruits and vegetables that have high water content, like cucumbers, watermelon, citrus fruits, and so on to one’s nutrition regime. It helps to speak to a nutritionist to plan one’s daily meals and ensure adequate hydration.

While drinking sufficient water is crucial for good health, one must also ensure the water is purified. A water filter helps remove bacteria, debris, fungi, chemicals, and other harmful elements from water. At the same time, it does not remove electrolytes like magnesium and potassium, which are often recommended to prevent dehydration.