At a deep cellular level, dehydration affects the functioning of all organs, slows down metabolism, ages the skin and impairs brain function. Typical general symptoms include dry skin, mucous membranes of the mouth, tongue, nose, lips and throat. Dehydration can lead to serious health consequences. This can happen due to insufficient water intake or excessive water loss.
What is dehydration?
Typical symptoms of insufficient water intake include memory loss, decreased ability to concentrate, loss of coordination, and persistent headaches. The mucous membranes also dry out, which reduces the body’s immunity.
Deficiency in the production of digestive juices and enzymes also contributes to dryness. The dry, thin and weak mucous membrane of the stomach is exposed to hydrochloric acid, which corrodes it.
Please note! Why is it important to drink water? Without water, the body cannot function. Deficiency can lead to serious problems. Water also performs a transport function. It delivers nutrients to the body’s cells and removes metabolic products, including toxic compounds that accumulate in organs, such as muscles, during intense physical activity. Thus, water performs a detoxifying function.
Dehydration at the cellular level
Fluid deficiency is a condition in which cells and tissues do not receive enough water to function normally. However, the total volume of water in the body may remain almost unchanged – dehydration occurs at the cellular level.
Intracellular and intercellular fluid are two key components of the body’s aqueous environment that ensure the normal functioning of all cells and tissues. Intracellular fluid (cytoplasm) is located inside each cell, filling its space. Intercellular fluid is located in the space between cells (tissue fluid), as well as in lymph, blood, and cerebrospinal fluid. The body constantly regulates the distribution of fluid between cells and the intercellular space.
Dryness can be caused by a lack of water due to insufficient intake, impaired absorption, or a stressful lifestyle. Key signs of dehydration at the cellular level:
- dry skin and hair;
- frequent headaches and dizziness;
- weakness, apathy, drowsiness;
- dark circles under the eyes;
- digestive problems, constipation;
- increased irritability;
- increased heart rate, low blood pressure;
- decreased skin elasticity (check the “pinch test”).
How does water affect the body from the inside and the symptoms of hidden dehydration? With a lack of water, the breakdown of fats slows down, energy production decreases. Even 1-2% of fluid deficiency reduces concentration and memory. Cell nutrition is disrupted, the skin becomes dry and tired. The production of synovial fluid decreases – crunching and stiffness in the joints appear. The kidneys and liver slow down the removal of toxins, the risk of inflammation increases.
Dehydration symptoms and treatment
Dehydration is a condition in which the amount of fluid involved in metabolic processes becomes insufficient for the normal functioning of cells, tissues, and organs. The loss of even 1–2% of fluid already affects well-being, and 10% can be life-threatening.
Causes of deep dehydration:
- insufficient water consumption (less than 1.5 liters per day);
- excess of coffee, alcohol, tea – these drinks have a diuretic effect;
- high air temperature, sports, sweating;
- absorption disorders in the gastrointestinal tract (diarrhea, intestinal diseases);
- low-salt or low-carbohydrate diets;
- taking diuretics;
- chronic stress and fatigue.
How to restore water balance deeply? Start your morning with 1 glass of warm water. Drink clean water in small portions throughout the day.
Limit coffee, black tea, soda, alcohol. Prefer herbal infusions, water with lemon, cucumber, mint. Add moisture-rich foods: cucumbers, celery, tomatoes, fruits, greens. They are rich not only in moisture, but also in antioxidants, vitamins A, C, E, which enhance the moisturizing effect.
Additional information! Monitor fluid loss. Humidify the air in the room. Avoid overheating. After physical activity, be sure to replenish fluid and electrolytes.
How much water should you drink? Calculation of individual norm: 30–40 ml of water per kg of body weight.
Example: with a weight of 60 kg – 1.8-2.4 l per day. In case of heat, activity, lactation or illness the need is higher.
Water and skin beauty
How to moisturize your skin from the inside? A lack of water in the body affects not only your well-being, but also the appearance of your skin. Dry, unpleasantly tight skin signals that your internal organs and tissues are drying out. Even when using expensive creams and procedures, your skin will not look healthy if it lacks moisture from the inside.
Dehydrated facial skin is not only dryness, but also: wrinkles, loss of elasticity, yellow or gray tint. Dehydration is not a skin type, but a temporary condition caused by internal reasons. Moisture must come from both the outside and the inside. Creams do not work without water in the body! Creams, serums and masks work only with a normal level of hydration. Without sufficient liquid from the inside, even the most moisturizing cosmetics will not absorb moisture into the skin, but will only create the illusion of care.
Why does skin lose moisture:
- lack of water in the body;
- hard water, aggressive washing, frequent peeling;
- dry indoor air;
- abuse of coffee and alcohol;
- violation of the lipid barrier of the skin;
- age-related changes.
Signs of skin dehydration
Signs of skin dehydration can be noticed even without complex tests. This is not only a feeling of dryness, but also a complex of changes in the appearance and condition of the skin: slight swelling in the morning (water accumulates between the cells, not inside), more noticeable dark circles under the eyes, exacerbation of rashes – dehydrated skin removes toxins worse.
With sufficient skin hydration you can get:
- even, radiant complexion;
- reduction of wrinkles and creases;
- fresh, restful look;
- increased firmness and elasticity.
To moisturize the skin from the inside, you need to act not only on the skin itself, but also on the general state of the body’s water balance and metabolism. Dry skin is often associated with a lack of moisture in the intracellular and intercellular fluids, so the approach must be comprehensive.
- Moderate physical activity improves blood flow and skin nutrition.
- Stress Management – Cortisol breaks down collagen and impairs moisture retention.
- Sleep 7-8 hours – during sleep, the skin restores its barrier functions.
- If your intestines are not absorbing nutrients and water well, it will be difficult to moisturize your skin.
- It is useful to include fiber in the diet (vegetables, whole grains);
- maintain microflora (kefir, yogurt, fermented milk products, probiotics).
Water without minerals is less well absorbed. It is important to get potassium (bananas, spinach, dried apricots), magnesium (nuts, legumes), sodium (in moderation). With excess salt, water is retained in the intercellular fluid, but the cells may feel thirsty, and the skin looks dehydrated.
With a balanced diet, the body receives all the necessary nutrients (proteins, fats, carbohydrates, vitamins, minerals, water) in optimal quantities and ratios to maintain health, normal weight and activity. Omega-3 and Omega-6 fatty acids (salmon, flax seeds, walnuts) – strengthen the lipid barrier of the skin, reduce moisture loss. Protein is a building material for collagen and elastin. Minerals – zinc, selenium, magnesium help retain moisture in tissues.
Skin health directly depends on the quality and quantity of water in the body. Maintaining water balance is a simple but powerful step towards natural beauty, youth and radiance of the skin without unnecessary costs. You should maintain water balance: warm and hot water are best for restoring balance. Boiled water penetrates into thin channels better and cleanses them, reaching deeper cells.
