Headache — Headaches are nuisances that keep up from being able to function fully. Drink enough water to avoid headaches and keep your concentration sharp.

Little or no urine — Drinking more water means taking more trips to the restroom. Watch for this sign as an indication of whether or not you are drinking enough.

Some symptoms are more concerning and may indicate extreme dehydration. Be especially aware of symptoms like dizziness, confusion, or fainting. Symptoms like these can often be associated with overheating, or heat stroke, which can both accompany dehydration.

If you experience these symptoms, seek immediate medical attention. It can be difficult to remember to get the amount of water you need. Here are a few tricks to making sure you stay hydrated. Carry a reusable water bottle — Carrying a refillable water bottle with you wherever you go will ensure that you always have water available to you.

Studies have shown that people drink more when they constantly have water bottles with them. There are many fruits and vegetables that have high water contents, and eating those can be very affective at keeping you hydrated.

Trying squeezing some lemon or orange into your water. Or you can try combinations like cucumber and strawberry. Play around with different fruits until you find something that makes you want to drink water.

Order water at restaurants — The easiest time to remember to drink water is at meals. Without enough, you may experience irregular bowel movements, gas, bloating, heartburn, and other discomforts that can hurt your quality of life.

When you make it a point to stay hydrated, it can help get things moving in the right direction again. Water aids in breaking down soluble fiber from your diet to keep your digestion process on track.

Mineral water is especially beneficial—look for products enriched with sodium and magnesium. Dehydration can slow down circulation and affect the flow of oxygen to your brain.

A lack of fluids can also cause your heart to work harder to pump oxygen all throughout your body. All of that expended energy can make you feel tired, sluggish, and less focused.

Since it provides a sense of fullness, water can help you feel satisfied in between meals—instead of heading to the snack cupboard. It can also help boost your metabolism. Consider this:. Staying hydrated helps your joints stay well-lubricated, which helps reduce friction by creating more of a "cushion" between the bones.

Less friction means smoother-moving joints and fewer aches and pains. Research shows that when you're dehydrated, your body stores more heat. This in turn lowers your ability to tolerate hot temperatures. Hydrating with plenty of water helps you produce sweat when you're overheated during activity, which in turn cools your body down.

This built-in cooling mechanism is critical in preventing heat stroke and other potentially deadly heat-related conditions. Kidney stones are clumps of mineral crystals that form in the urinary tract. If you've ever experienced one, you know how painful they can be.

Staying hydrated with plenty of water can help dilute the concentration of minerals in your urinary tract and make stones less likely. Water also helps flush harmful bacteria from your bladder and can aid in preventing urinary tract infections UTIs.

Your blood is made up largely of H2O. When you don't drink enough glasses of water, it becomes concentrated, which can cause an imbalance of vital minerals electrolytes. These minerals, like potassium and sodium, are key to the proper functioning of your heart. Hydrating with plenty of water supports your own powerful, built-in detox processes and can help enhance your overall health.

Even a mild fluid loss can cause the brain to contract away from the skull, leading to headaches and migraines in some people. Staying hydrated may help keep head pain in check.

Here are some tips:. Mild dehydration can usually be resolved by drinking fluids, but severe dehydration can be life-threatening. Seek medical help immediately if you experience some or all of the symptoms below:.

Your doctor can help you come up with a hydration plan that meets your personal health needs and lifestyle. National Library of Medicine.

Adult Dehydration. Vinu A. Vij et. Journal of Clinical and Diagnostic Research. Guillermo Bracamontes-Castelo et. Effect of water consumption on weight loss: a systematic review.

Nutrición Hospitalaria. An et. Plain water consumption in relation to energy intake and diet quality among U.

adults, — Nutritional Epidemiology. Get information on prevention and how to manage ongoing health conditions focused on physical and mental health. From exercise tips to diet and nutrition, this is your one-stop shop for caring for yourself and loved ones.

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Healthy Eating. By EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. Jessica Ball, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Maria Laura Haddad-Garcia. Dehydration can cause minor symptoms such as:.

Dry mouth or feeling thirsty — feeling thirsty is the first sign of dehydration. Drink some water right away to prevent any other symptoms. Headache — Headaches are nuisances that keep up from being able to function fully.

Drink enough water to avoid headaches and keep your concentration sharp. Little or no urine — Drinking more water means taking more trips to the restroom. Watch for this sign as an indication of whether or not you are drinking enough.

Some symptoms are more concerning and may indicate extreme dehydration. Be especially aware of symptoms like dizziness, confusion, or fainting.

Symptoms like these can often be associated with overheating, or heat stroke, which can both accompany dehydration. If you experience these symptoms, seek immediate medical attention. Dmitrieva's previous research similarly found that higher blood sodium may be a risk factor for heart failure.

Just as regular physical activity and proper nutrition are considered part of a healthy lifestyle, she said, "emerging evidence from our and other studies indicate that adding consistent good hydration to these healthy lifestyle choices may slow down the aging process even more.

But the study authors cautioned that more research is needed to determine whether good hydration can help slow aging, prevent disease or lead to a longer life.

The relationship between drinking fluids and age-related chronic diseases remains "highly speculative," said Dr. Lawrence Appel, the director of the Welch Center for Prevention, Epidemiology and Clinical Research at Johns Hopkins University.

Appel said people would probably need much higher blood-sodium levels millimoles per liter or above — the kind of dehydration one might experience during an extreme heat wave to see negative health outcomes as a result.

He also cautioned that many factors besides hydration can influence a person's blood-sodium level, such as taking diuretics, also known as water pills, for high blood pressure.

Some people with neurological issues or other disabilities may also have higher-than-average blood-sodium levels, Dr. Mitchell Rosner, the chair of the University of Virginia Department of Medicine, said in an email. Staying hydrated does have known health benefits.

It can help people ward off joint pain and maintain normal body temperature, and it can prevent constipation or kidney stones, according to the Centers for Disease Control and Prevention.

The National Academies of Medicine recommends six to nine 8-ounce cups of fluid per day for women and eight to 12 for men. Dmitrieva said those recommendations are ideal for an average person, and Rosner also found the guidelines reasonable.

But both experts noted that people have different hydration needs based on their activity levels and the environment outside. Appel, meanwhile, said the traditional recommendation to drink about eight glasses of water a day is "really not based on any scientific evidence.

In a study in young women, researchers found that fluid loss of 1. It also increased the frequency of headaches 6. Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.

This can easily occur through normal daily activities, let alone during exercise or high heat. Many other studies, with subjects ranging from children to older adults , have shown that mild dehydration can impair mood, memory, and brain performance 8 , 9 , 10 , 11 , 12 , Dehydration can trigger headaches and migraine in some individuals 14 , A study in men found that drinking an additional However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency Drinking water may help reduce headaches and headache symptoms.

However, more high quality research is needed to confirm this potential benefit. Low water consumption appears to be a risk factor for constipation in both younger and older individuals 18 , Mineral water may be a particularly beneficial beverage for those with constipation.

The most common form is kidney stones , which form in the kidneys. Higher fluid intake increases the volume of urine passing through the kidneys. Water may also help prevent the initial formation of stones, but studies are required to confirm this.

A hangover refers to the unpleasant symptoms experienced after drinking alcohol. Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration 24 , 25 , Good ways to reduce hangovers are to drink a glass of water between drinks and have at least one big glass of water before going to bed.

Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.

Drinking plenty of water can help you lose weight. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis. A study in 50 young women with overweight demonstrated that drinking an additional The timing is important too.

Drinking water half an hour before meals is the most effective. It can make you feel more full so that you eat fewer calories 28 , In one study, dieters who drank Make sure that you get enough water each day , whether your personal goal is 64 ounces 1.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Research shows that coconut water may help with hydration, diabetes, heart health, and more.

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The following tests were assessed: the Mini-Mental State Examination MMSE , two Verbal Fluency Tests VFTs , two Digit Span Tests DSTs of the Wechsler Adult Intelligence Scale-III WAIS-III , the Clock Drawing Test CDT , and two Trail Making Tests TMTs.

Briefly, a Spanish-validated version of the MMSE questionnaire, a commonly used cognitive screening test, was used in the present analysis [ 47 ]. A higher MMSE score indicates better cognitive performance [ 48 ].

The DST of the WAIS-III Spanish version assessed attention and memory. The DST Forward Recall DST-f is representative of attention and short-term memory capacity, and the DST Backward Recall DST-b is considered as a test of working memory capacity [ 50 , 51 ]. The CDT-validated Spanish version was mainly used to evaluate visuospatial and visuo-constructive capacity [ 52 , 53 , 54 ].

Lastly, the TMT, another tool often used to assess executive function, consists of two parts. Part A TMT-A assessed attention and processing speed capacities, and part B TMT-B further examined cognitive flexibility [ 55 ].

All instruments included in the cognitive battery have been standardized for the Spanish population in the age range of the study population. To assess overall cognitive function, a global cognitive function GCF score was determined as the main outcome measure, in addition to evaluating the individual neuropsychological tests supplementary analyses.

Raw scores at baseline and scores of changes at 2 years of follow-up for each individual cognitive assessment, as well as GCF, were standardized using the mean and standard deviation from the baseline measurements as normative data, creating z -scores [ 56 ]. GCF was calculated as a composite z -score of all 8 assessments, adding or subtracting each individual test value based on whether a higher score indicates higher or lower cognitive performance, respectively, using the formula:.

The trained staff collected baseline socio-demographic i. Leisure time physical activity was estimated using the validated Minnesota-REGICOR Short Physical Activity questionnaire [ 58 ].

These socio-demographic and lifestyle variables were considered as possible covariates because of reports that younger adults, women, individuals with higher educational attainment, married, more active, greater consumers, and non-smokers tend to consume higher amounts of fluids from beverages and foods and hence more likely to meet recommendations on water intake [ 59 , 60 ].

Alcohol was accounted for as a potential covariate as it may act as a diuretic at certain levels [ 61 ] as well as being associated with an elevated risk of dementia when consumed regularly [ 62 ].

Similarly, caffeinated beverages may have a mild diuretic effect [ 63 ], as well as may affect attention and alertness [ 64 ] and could be associated with reduced cognitive decline and dementia risk [ 65 ]. Sleeping habits have also been associated with cognitive health [ 66 ]. Anthropometric measures, including weight and height were measured by trained staff using calibrated scales and wall-mounted stadiometers, respectively.

Body mass index BMI , which may modify the relationship between water intake and hydration status [ 67 ], was calculated as weight in kilograms divided by height in meters squared. History of chronic disease i. For the present analyses, a prospective cohort study was conducted within the framework of the PREDIMED-Plus study using the database updated to December 22, Participants were categorized into quantiles based on baseline water intake drinking water, water intake from all fluids, total water intake , recommended categories of water intake EFSA TWI, EFSA, TFWI , and hydration status according to serum osmolarity.

Multivariable linear regression models were fitted to assess longitudinal associations comparing the 2-year change in cognitive function across baseline variables of hydration status and water intake and for meeting the EFSA recommendations for TWI and TFWI [ 20 ].

When analyses were performed with categorical variables, p for trend was calculated. The p for linear trend was calculated by assigning the median value of each category and modeling it as a continuous variable.

Multivariable linear regression models were adjusted for several potential confounders. To assess the linear trend, the median value of each category of exposure variables hydration status and various assessments of water and fluid intake was assigned to each participant and was modeled as continuous variables in linear regression models.

The Bonferroni correction was used to correct for multiple comparisons and reduce the risk of a type 1 error. Several stratified and sensitivity analyses were additionally performed to test the robustness of the findings. First, sex-stratified regression approaches were employed to examine the relationships between hydration status and these water and fluid intake categories and 2-year changes in global cognitive function.

A total of participants mean age Table 1 presents the baseline characteristics of the study population according to sex, water tap and bottle intake amount, and hydration status. No significant associations were observed between the various classifications of water intake i.

Hydration status, water and fluid intakes categorically with 2-year changes in global cognitive function z -scores. b Drinking water refers to tap and bottled water intakes. c Water, all fluids refers to tap and bottled water, plus water from other beverages and fluid food sources, such as soups and smoothies.

d Total water refers to water from all fluids in addition to water present in food sources. e EFSA TFWI refers to the recommended levels of total fluid water intake for older adults at 2.

f EFSA TWI refers to the recommended levels of total water intake, from fluids and foods, for older adults at 2. Abbreviations : EFSA, European Food Safety Authority; TFWI, total fluid water intake; TWI, total water intake; SOSM, serum osmolarity.

Hydration status, water and fluid intakes continuously with 2-year changes in global cognitive function z-scores. Beta represents the changes in global cognitive function, expressed as z -scores, with each hydration or fluid intake component continuously. When each neuropsychological test was investigated separately, participants with the highest category of intake of drinking water 1.

Total fluid intake showed similar findings where participants in the highest category of intake of total fluid water 2. No other associations in the multivariable-adjusted categorical or continuous analyses were observed. When the analyses were stratified by sex, no changes in significance were observed with the associations between water and fluid intakes, in either categorical or continuous investigations, and global cognitive function.

Regarding the sensitivity analyses, associations additionally adjusted for eGFR did not significantly modify the findings Additional file 1 : Tables S5-S7. To the best of our knowledge, this is the first multi-year prospective cohort study to assess the association between water intake from fluid and food sources and hydration status, with subsequent changes in cognitive performance in older Spanish adults with metabolic syndrome and overweight or obesity.

Despite the general acknowledgment that an appropriate level of fluid intake and hydration status is important for health, there have been limited investigations to date assessing the relationship between fluid intake or hydration status and cognitive function.

Existing evidence suggests that good hydration status may be associated with better cognitive test results and that mild, induced dehydration can impair cognitive abilities [ 75 ], but findings are not consistent and there are only a few studies exploring the relationship of hydration status and hardly any assessing amount of water intake, with cognitive performance in older community-dwelling adults.

These cross-sectional findings differ from the present observations where global cognitive function, but not individual tests related to attention and processing, was associated with hydration status.

Whereas, correspondingly, water intake but not hydration status was positively associated with DST-f, which is similar to the DSST in that it is an indicator of attention as well as short-term memory capacity, and this was seen across all older adults both men and women.

Additionally, in the NHANES study, cognitive test scores were significantly lower among adults who failed to meet EFSA recommendations on adequate intake AI of water in bivariate analyses, yet this significance was attenuated in the multivariable analyses among both women and men.

Yet, using the alternative AI of daily water intake of mL or more, which is comparable to the highest drinking water intake group in the present study, women scored higher on the Animal Fluency Test, a measure of verbal fluency and hence executive function, and DSST than women with intake levels below this amount, and findings among men trended in the same direction [ 34 ].

Similarly, hydration status has been associated with cognitive function in two cross-sectional studies of older community-dwelling adults by Suhr and colleagues [ 32 , 33 ]. First, Suhr et al. showed that in 28 healthy community-dwelling older adults aged 50 to 82 years , a lower hydration status, determined in this study via total body water measured using the bioelectrical impedance method, was related to a decreased psychomotor processing speed, poorer attention, and memory [ 33 ].

A second cross-sectional study by Suhr et al. Conversely, a cross-sectional study conducted in Poland among 60 community-dwelling older adults aged 60 to 93 years found no significant relationship between cognitive performance, as assessed using the MMSE, TMT, and the Babcock Story Recall Test, and hydration status as assessed by urine specific gravity [ 31 ].

The discrepancy between the findings from this cross-sectional study and the present PREDIMED-Plus analyses might be because all participants in the cross-sectional study from Poland were considered to be adequately hydrated and hence the authors of that study could not assess the impact of a dehydrated state on cognition.

A noteworthy consideration when interpreting the literature and the main findings of the current study for practical use and in the determination of potential mechanisms of action is the distinction between water intake and water balance related to hydration status within the body.

When homeostasis of fluids within the body is disrupted, modifying water intake may impact cognitive function, yet due to the dynamic complexity of body water regulation impacting hydration status may be dependent on individualized physiological water intake needs [ 8 ].

Thus, while the biological mechanism by which water intake and a hydrated status may reduce the risk of cognitive decline is unclear, evidence suggests that aspects related to hydration and fluid homeostasis or a lack thereof, such as hormone regulation and changes in brain structure, could be a key underlying factor.

Several mechanisms regulate water intake and output to maintain serum osmolarity, and hence hydration status, within a narrow range. Elevated blood osmolarity resulting in the secretion of antidiuretic hormone ADH , also known as vasopressin or arginine vasopressin, a peptide hormone which acts primarily in the kidneys to increase water reabsorption, is one such mechanism that works to return osmolarity to baseline and preserve fluid balance [ 77 ].

In addition to its role in mediating the physiological functions related to water reabsorption and homeostasis, evidence has suggested that ADH participates in cognitive functioning [ 78 ] and that the associated cognitive modulations may further interplay with sex hormones [ 79 ].

Antidiuretic hormone may be influenced by the androgen sex hormone, which is generally more abundant in the brains of males than in females [ 80 ]. As a result, the impact of ADH on cognition could be greater in males [ 80 ].

Exercise- and heat-induced acute dehydration studies implicate possible modifications to the brain structure as another potential mechanism of action for an association between water intake, hydration status, and cognitive function. Evidence has proposed that acute dehydration can lead to a reduction in brain volume and subtle regional changes in brain morphology such as ventricular expansion, effects that may be reversed following acute rehydration [ 81 , 82 ].

Acute dehydration studies have further implicated hydration status in affecting cerebral hemodynamics and metabolism resulting in declines in cerebral blood flow and oxygen supply [ 83 , 84 ].

A lower vascular and neuronal oxygenation could potentially compromise the cerebral metabolic rate for oxygen, thereby contributing to reductions in cognitive performance [ 81 , 85 , 86 , 87 , 88 ]. Nonetheless, other potential unknown mechanisms cannot be disregarded.

There are several limitations and strengths of the present analyses that need to be acknowledged. The first notable limitation is that the results may not be generalizable to other populations since the participants are older Spanish individuals with metabolic syndrome and overweight or obesity.

However, these questionnaires have been validated and determined as reliable methods of assessing long-term intake in the present study population [ 37 , 38 ]. Third, despite its longitudinal design, water and fluid intake and hydration status were only considered at baseline; however, as the questionnaires measure habitual beverage and food intake, and older adults are considered to have reasonably stable dietary habits [ 37 , 38 ], this is not expected to significantly impact the findings.

Along these lines, the possible effect of seasonality on water intake and osmolarity was not considered a concern in the present analyses as the validation of the fluid questionnaire measurements included assessments at various points throughout the year baseline vs. Hence, the finding of no difference between 6-month intervals, suggests no significant differences between opposing seasons e.

summer; spring vs. Furthermore, SOSM determination may not necessarily detect acute dehydration or rehydration immediately prior to the cognitive testing, and it is unknown whether observed elevated SOSMs were due to inadequate water intake, ADH abnormality, or other factors.

While it is possible that the hydration status of some individuals was misclassified because serum osmolarity was estimated as opposed to being directly measured, the equation has been shown to predict directly measured serum osmolarity well in older adult men and women with and without diabetes or renal issues with a good diagnostic accuracy of dehydration and has been considered a gold standard for the identification of impending and current water-loss dehydration in older adults [ 44 , 45 , 89 , 90 , 91 ].

Lastly, a discrepancy was observed between the percentage of individuals that were considered to have met EFSA fluid intake recommendations and those considered to be dehydrated based on calculated osmolarity.

This may have been due to the fact that the EFSA fluid intake recommendations are meant for individuals in good health [ 20 ]; whereas the present study population had overweight or obesity, and it has been shown that individuals with higher BMIs have higher water needs related to metabolic rate, body surface area, body weight, and water turnover rates related to higher energy requirements, greater food consumption, and higher metabolic production [ 92 ].

Strengths of the present analyses include the longitudinal, prospective design, the large sample size, the use of an extensive cognitive test battery, the use of validated questionnaires, and the robustness of the current findings due to the adjustment of relevant covariates.

Findings suggest that hydration status, specifically poorer hydration status, may be associated with a greater decline in global cognitive function in older adults with metabolic syndrome and overweight or obesity, particularly in men.

Further prospective cohort studies and randomized clinical trials are required to confirm these results and to better understand the link between water and fluid intake, hydration status, and changes in cognitive performance to provide guidance for guidelines and public health.

The dataset supporting the conclusions of this article is available upon request pending application and approval of the PREDIMED-Plus Steering Committee. There are restrictions on the availability of data for the PREDIMED-Plus trial, due to the signed consent agreements around data sharing, which only allow access to external researchers for studies following the project purposes.

Requestors wishing to access the PREDIMED-Plus trial data used in this study can make a request to the PREDIMED-Plus trial Steering Committee chair: jordi.

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