Do you yawn all day, have trouble staying focused and have multiple coffees to last until the evening? Before systematically accusing the quality of your mattress or your partner, first look at your glass. Because persistent fatigue during the day can sometimes be a sign of dehydration. Explanations.
Drowsiness, persistent fatigue…: beware of dehydration!
When we feel tired, lack of sleep is usually the first “culprit” we think of. Yet insufficient hydration can cause very similar symptoms.
“Mild but chronic dehydration can lead to fatigue, unusual drowsiness, headaches, attention problems or even loss of alertness. Other signs can also alert you, such as a dry mouth or lips, as well as darker and less urine.”indicates Dr. Gérald Kierzek.
Indeed, when there is a lack of water, the body must redouble its efforts to function properly. “The blood becomes thicker, the heart works harder, oxygen circulates less well and the brain, which works in slow motion, is less efficient”specifies the doctor.
In other words, if you feel like you’re constantly tired despite getting a decent night’s sleep, your water intake may need to be re-evaluated.
How to drink better every day?
To avoid these famous “hits” linked to a lack of hydration, you still need to adopt the right reflexes. Here are those precisely recommended by Dr. Gérald Kierzek.
Rule #1: Don’t wait until you’re thirsty
And yes! The feeling of thirst is often a signal that arrives late.
“If you have a dry mouth or the feeling of thirst, it is because you are already dehydrated. The ideal is therefore to drink regularly throughout the day, without waiting for this signal”confides Dr. Gérald Kierzek.
Rule #2: Split Takes
Indeed, there is no need to drink large quantities at once.
“It is better to take a few sips every 10 to 15 minutes than to drink a large volume occasionally. This strategy allows you to maintain effective hydration throughout the day”says the doctor.
Rule #3: Aim for the right quantities
Contrary to popular belief, liquids other than water must be taken into account.
“In adults, we should aim for at least 1.5 liters of drinks per day, from all sources: water, tea, coffee, herbal teas or soups. Another reference consists of consuming around 40 mL of water per kilo of body weight, to which we must add up to an additional liter per hour of physical effort”specifies the specialist.
Rule n°4: favor water
Beyond the quantities consumed, the choice of drinks also plays an essential role.
“Water should remain the main drink. You can also consume decaffeinated tea, decaffeinated coffee, herbal teas, milk or even fruit juices in moderate quantities. On the other hand, alcohol promotes dehydration and caffeinated drinks should be limited to around three cups per day”recalls Dr. Gérald Kierzek.
Rule #5: adopt a few simple tips
Having a bottle on hand is the easiest – and most effective – solution to thinking about drinking all the time.
“Keep a bottle of water handy, at work, school or at home. A 1.5 liter bottle that should be empty at the end of the day is a good guideline. Also remember to drink during meals.”advises the doctor.
And at night?
A glass of water before bed can be a good idea (but not too much to avoid nighttime pees). Then, remember to avoid alcohol and caffeine in the evening, two diuretics. “If you wake up with a dry mouth or headache, be careful: this may also be a sign of insufficient hydration during the night”concludes Dr Gérald Kierzek.
In the end, before blaming lack of sleep, remember to check your hydration. Because a few extra glasses of water during the day can sometimes be enough to regain energy!