Can not drinking enough water cause shortness of breath

March 2019

Karen Ensle EdD, RDN, FAND, CFCS
Rutgers Cooperative Extension of Union County

The average adult body is made up of between 55-60 percent water, which is an indication as to why it's so important to replenish these vital stores. Below are some of the symptoms associated with not drinking enough water.

• Dry skin that does not improve even using lotion daily. It's normal for our skin to change with the seasons. Dry skin lacks sebum (oil) and should respond to the application of oil-rich products. When skin loses its luster due to dehydration, start by drinking more water each day.
• A dry, sticky mouth and feeling thirsty is a sign of dehydration. These dry conditions in your mouth can cause a serious case of bad breath. A dry mouth and increased thirst can be a sign of something more serious so making an appointment with your dentist is a good idea.
• Headaches often accompany a state of dehydration. According to the National Headache Foundation (NHF), headaches are actually a common sign that someone is experiencing mild to moderate dehydration including a migraine! The NHF suggests drinking only water when experiencing headaches and avoiding sugary or overly salty sports beverages, which can worsen the dehydration.
• Tiredness and lack of sleep adds to dehydration. Fatigue can seriously affect your sense of well-being, ability to concentrate, along with feeling clumsy and prone to accidents. Sipping the right amount of water throughout the day might clear it up.
• Gaining weight may be a sign of dehydration. Studies have shown that drinking as little has 500ml (about 17 ounces) of water can boost your metabolism by up to 30%. Many health and wellness experts advise an increase in water consumption among other tips for losing and maintaining weight.
• Constipation is often the result of not drinking enough fluid and eating enough high fiber foods. Get into the habit of drinking plenty of water throughout the day. After you've increased your intake, you should notice an improvement in your bathroom activities. If not, check with your medical professional just in case something else is going on.
• Urinary tract infections or UTIs often arise after bacteria has entered into our bodies through sexual intercourse or failing to wipe from front to back after using the bathroom, or dehydration. Drinking water helps to flush bacteria from our bladders, thus preventing infection from setting in. Warning signs that our water intake is too low include dark colored urine or a decreased need to urinate at all.
• Moodiness may be caused by lack of fluids. Some research has shown that just mild dehydration can lead to neurological changes that affect our ability to focus and can cause irritability. Even more shocking is that you only need to be 1 percent below your optimal level of hydration to feel these negative effects.

Follow the Institute of Medicine's adequate intake guidelines. Fluid intake should be 13 cups for men and nine cups for women. Obviously, if you are sweating, increase your intake accordingly and use common sense. If it feels like you have had enough water, respect your body. Remember, if you feel thirsty, you are probably already mildly dehydrated. If your mouth feels parched, take small steps and drink a cup or two of water? to get back on track!

September 16, 2018

Water makes up 60% of the human body and is needed to help maintain a healthy weight, flush toxins from the body, and produce bodily fluids like saliva. Water also contributes to regular bowel function, optimal muscle performance, and clear, youthful-looking skin. However, failing to drink enough water can cause dehydration and adverse symptoms, including fatigue, headache, weakened immunity, and dry skin.
Is it possible your health problems are being caused by not drinking enough water? Here are seven signs that indicate you may need to start drinking more water to benefit from improved health.

1. Persistent Bad Breath

Water is essential for saliva production and helps rinse away bacteria so you can maintain healthy teeth and gums. Lack of water inhibits saliva production and causes bacteria to build up on the tongue, teeth, and gums, contributing to bad breath. If you practice good oral hygiene, yet continue suffering from chronic bad breath, it’s possible you may not be drinking enough water. Make an appointment with your doctor if bad breath persists after increasing your water intake to rule out other underlying causes such as gum disease, type 2 diabetes, and liver or kidney problems.

2. Fatigue

Not drinking enough water can cause an overall fluid loss in the body. This fluid loss can lead to a decrease in blood volume that puts excess pressure on the heart to deliver oxygen and nutrients to the organs, including the muscles. Lack of water can cause you to experience periods of fatigue and low energy as your body tries to function without enough water. If you’re constantly feeling sluggish and tired despite getting a quality night’s sleep, you may need to boost your water intake.

3. Frequent Illness

Water helps flush toxins, waste, and bacteria from the body to fight disease and infection as well as strengthens your immune system so you become sick less frequently. If it seems as though you’re always getting sick, you may need to start drinking more water to keep your body free of toxins and functioning at an optimal level. Since lack of water also causes fatigue, you may tend to be less physically active—another risk factor for weakened immunity.

4. Constipation

Water promotes good digestion and regular bowel movements by keeping your stool soft and moving it easily through the digestive tract. Not drinking enough water can cause your body to pull water from stool to compensate for fluid loss, leading to harder and firmer stool that is more difficult to pass. If your bowel movements are irregular and infrequent, try drinking more water to loosen your stools and relieve constipation and bloating.

5. Poor Skin Health

Water hydrates and plumps skin cells to make your skin look brighter, vibrant, and more youthful. However, lack of water can cause skin to lose its plumpness and elasticity—leading to dryness, flakiness, fine lines, wrinkles, and sagging skin. Water even helps reduce acne and other skin problems by flushing harmful toxins from the body. If beauty products and skin treatments are failing to improve the appearance of your skin, drink more water to achieve a more youthful appearance and to reduce or improve skin problems.

6. Sugar Cravings

Dehydration interferes with the body’s ability to reach into glucose stores for energy and can trigger cravings for foods high in sugar and carbohydrates. Unusual and sudden cravings for sugary foods like chocolate, donuts, cookies, and candies may indicate that your body is in great need of water—not food. If you’re experiencing sugar cravings or hunger pangs even though you’ve recently eaten, try drinking more water to rehydrate your body and keep cravings at bay.

7. Decreased Urination

When your body is dehydrated, the kidneys retain as much fluid as possible to maintain their function. This can lead to decreased urination—one of the most common signs of low water intake. Lack of water can cause your urine to become darker in color, stronger in odor, and cloudier in appearance. You may also face a higher risk of urinary tract infection when your body lacks enough water to flush out toxins and bacteria. You’ll know you’re drinking enough water when you start urinating more frequently and the urine is clearer, lighter in color, and far less odorous.

Are You Drinking Enough Water?

Healthcare Associates of Texas can help you determine whether lack of water is the underlying cause of your health problems. Request an appointment today to learn more about available treatments and services that may help relieve your symptoms and improve your overall health.
References:
https://water.usgs.gov/edu/propertyyou.html
https://www2.vet.cornell.edu/departments-centers-and-institutes/cornell-feline-health-center/health-information/feline-health-topics/bad-breath-sign-illness
https://www.health.harvard.edu/healthbeat/fight-fatigue-with-fluids
https://medlineplus.gov/ency/article/000982.htm
https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2849909/
https://medlineplus.gov/ency/article/003147.htm

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