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If you think you’re not thirsty and it’s okay to wait until your next sip of water, you could be mistaken – and potentially causing harm to your body and mind.
Experts say it’s a misconception that one must wait to feel thirsty before drinking water.
In Bahrain, the majority of people work and live in air-conditioned spaces and may not realise they’re dehydrated until it’s too late.
“Office workers sit in air-conditioned environments for prolonged periods. As they do not feel hot, they might not realise they need to drink water,” Al Hilal Hospital-Muharraq urologist Dr Shabeena Naz told GulfWeekly.
“The cool, dry air and respiration can increase your level of dehydration,” she added.
Air conditioning units remove moisture from the air to cool it, creating dry air that causes your body to lose moisture faster through evaporation from the skin and lungs.
Dr Shabeena recommended simple tests that you can perform to check if you’re dehydrated – the urine colour test and pinch test.
“If your urine colour is dark, it means you are dehydrated, but if it is pale yellow, you are adequately hydrated,” she noted.
She also suggested the skin turgor or ‘pinch’ test, where you pinch the skin on the back of your hand, pulling it up for a few seconds. If, upon release, the skin remains tented – standing stiff and not returning to its original state– it’s time to drink up.
Turgor refers to the skin’s ability to return to its normal shape after being pulled or deformed.
While water intake depends on factors such as gender, body weight and height, and level of physical activity and exposure to sun, among others, the average requirement for women is two and half to three litres a day and for men, three to four litres a day, the medic advised.
She also highlighted that it is important to hydrate regularly throughout the day for the body to function well.
However, drinking a large quantity of water in one go while staying parched for a prolonged period is not the way to go.
“If you drink about 100ml every 20 minutes, it will amount to three litres,” Dr Shabeena said.
Some office-goers may avoid drinking water altogether as they do not want to keep going to the washroom, she added.
Drinking insufficient water can lead to other illnesses like urinary tract infections (UTIs), kidney stones and heat stroke if directly exposed to the sun. Drinking extra fluids – especially water – each day can help flush out bacteria from your urinary tract and help prevent UTIs.
Staying hydrated also prevents higher concentration of minerals in the urine that leads to stone formation.
Heat strokes or exhaustion, a condition caused by the body overheating, is also a concern, especially among outdoor workers who do not drink sufficient water.
“Construction workers, security guards who stand outside all the time or drivers are often under-hydrated, which could cause heat accession stroke. Children and adolescents play outdoors during the day or are involved in sports, making them vulnerable to dehydration,” she said.
“Another is the elderly population. As one ages, the sensation of thirst decreases.”
In addition to the physical toll, dehydration also causes impaired cognitive functioning, which could lead to poor concentration, increased reaction times, short-term memory issues and negative mood changes, according to some global studies. Even a water loss of less than two per cent can have adverse effects.
According to Bahrain-based licensed psychologist Dr Anne-Laure Renard, it is important to be mindful and in tune with your body’s sensations so you do not misinterpret them.
It is easy to go through the day engrossed in work and other tasks but if one is mindful, one can be more responsive to the body and mind’s needs.
“There are times when we are not in touch with our body sensations and mistake thirst for hunger,” she said, giving an example.
The specialist with more than 14 years’ experience in corporate psychology also recommended carrying a water bottle at all times so you can sip on the go.
Simple signs and tests to recognise dehydration
Urine colour test – Dark urine means dehydrated, and pale yellow means well-hydrated
Skin turgor test
Dry mouth and crusty lips
Headaches, dizziness or light-headedness and fatigue – Remember the times when you spent a hot summer morning running errands and returned home with a splitting headache?
Confusion or irritability – This can also be a sign that you need to hydrate
Muscle cramps
Sudden drop in weight after excessive sweating – This means loss of water from the body
