It’s easy to overlook, but making sure we drink enough water is often quite low on our priority list.
But are we putting ourselves at grave risk by doing so?
“Your immune system relies on water,” says Dr Marilyn Glenville, author of Natural Alternatives to Sugar. “It carries nutrients to the cells, carries waste and toxins away from the cells and out of the body, keeps body temperature stable, protects joints and keeps the lining of your mouth hydrated and moist, reducing susceptibility to colds.
“Drinking plenty of water will also flush out waste and dilute mucus, helping eliminate bacteria and viruses that can make you ill.”
And here are the surprising side effects of forgetting to drink water.
1. You are feeling tired
“The body’s way of conserving energy as it may not be functioning as efficiently in a hypo-hydrated state,” says Dr Emma Derbyshire of Natural Hydration Council.
The Natural Hydration Council says one in 10 cases of tiredness are attributed to dehydration.
2. You are having digestive problems
“Simply put, water makes it easier for you to go the toilet, softening your poo so that it’s easier to pass.
“Some studies have also claimed that not drinking enough water makes it more likely that you’ll develop stomach ulcers.”
3. Your eyes are sore
“That’s because they’re usually protected by a thin film of moisture which, like your tears, contains water and salt,” says Dr Simon.
“If the salt isn’t sufficiently diluted, your eyes will feel it. This lack of moisture will also make life particularly miserable for people who wear contact lenses.”
4. You have an increased risk of kidney stones
“While most are small and can be passed out by the body, if kidney stones are large enough, they can block the urinary tract and cause stomach or groin pain.
“If you become severely dehydrated, there’s a chance you could develop acute renal failure.”
5. You have bad breath
“Regular glasses of water help to maintain saliva flow, which washes away the ‘bad bacteria’ that cause unpleasant breath.”
6. You have aching joints
“It’s important for your joints to stay lubricated in order for them to work properly,” says Dr Simon.
“Getting plenty of fluids will help keep cartilage soft, which reduces your chances of developing arthritis or other joint problems.”
7. You have a headache
“Alongside this, you may feel dizzy or lethargic. Start replacing fluid straight away if a headache comes on by sipping water steadily.”
8. Your cholesterol levels are higher than normal
“Of course, we know the dangers of high cholesterol, which can increase your chance of life-threatening problems such as heart attacks and strokes,” Dr Simon adds.
9. Your concentration levels are falling
“Stress, long commutes, air conditioning and heating can all increase water loss even when you don’t feel particularly sweaty,” adds Dr Ruxton.
“The brain represents only 2% of the body’s weight, but gets 20% of blood circulation.
“That means that dehydration affects the brain far earlier than the body as the brain relies on a steady supply of oxygen and nutrients.”
10. You are finding simple exercises hard to do
“When exercising for short periods or at low intensities, a bottle of tap water will do.
“Longer periods of exercise, around 40-60 minutes, tend to cause losses of salts as well as fluid so a sports drink would be a better option.”
What to do
The European Food Safety Authority recommends an intake of 2.5 litres of water for men and two litres of water for women per day, through food and drink consumption.
But bear in mind, that there is such a thing as drinking too much water.
As Natural Hydration Council explains: “Over-hydrating with any fluid is possible, and in extreme cases it can be dangerous, but, this is very rare.
“Hyponatremia results from abnormal water retention throughout the body. This reduces the blood sodium concentration, causing excess fluid to move from the blood into the tissue cells, including the brain.”