Water is essential for daily functioning and health, and we can only survive a few days without her. However, we constantly lose water through sweat, urination and even evaporation when we breathe.

This is why we they evolved a way to regulate and maintain water in our body. Like other animals, our survival relies on a powerful biological drive that tells us to find and drink water to balance fluid loss.

This is thirst – a dry sensation in the mouth that signals the need to drink. This basic physiological mechanism it is mainly controlled by a part of the brain’s “control center” called the hypothalamus. hypothalamus receives signals from various regions of the body and in return release hormones that act as a messenger to signal the sensation of thirst.

What is dehydration?

Staying hydrated (having enough water in our body) is important for several reasonsinclusive:

• regulating body temperature through sweating and breathing
• lubrication of joints and eyes
• infection prevention
• digesting and absorbing nutrients
• waste removal (through the kidneys)
• preventing constipation
• brain function (including memory and concentration)
• mood and energy level
• physical performance and recovery from exercise
• skin health.

Dehydration occurs when our body does not have enough water. Even slight drops in fluid levels have notable consequencessuch as headache, dizziness, lethargy and difficulty concentrating.

Chronic dehydration can pose more serious health risks, including urinary tract infections, constipation, and kidney stones.

What does the evidence say?

Despite the fact that thirst is one of the basic biological factors for good hydration, science suggests that our feelings of thirst and subsequent fluid consumption do not always correlate with hydration levels.

For example, a recent study explored the impact of thirst on fluid intake and hydration status. Participants attended a laboratory in the morning and then later in the afternoon to provide markers of hydration status (such as urine, blood samples, and body weight). The relationship between morning thirst levels and afternoon hydration status was negligible.

In addition, thirst can be driven by environmental factors such as access to water. For example, a study looked at whether ample access to water in a lab influenced how much people drank and how hydrated they were. The link between how thirsty they felt and how hydrated they were was weak, suggesting that water availability influenced their fluid intake more than thirst.

Exercise can, too to change our thirst mechanismalthough studies are limited at this stage.

Interestingly, research shows that women experience thirst more strongly than men, regardless of hydration status. To understand gender differences in thirstthe researchers infused the men and women with fluids and then measured their thirst and how hydrated they were. They found that women generally reported thirst at a lower level of fluid loss. Women were also found to be more responsive to feel thirsty drinking more water.

Other ways to say if you need to drink water

Although I recognize that some people will need to drink more or less, for many peopleeight cups (or two liters) a day is a good amount of water to aim for.

But beyond thirst, there are many other ways to tell if you might need to drink more water.

1. urine color: pale yellow urine usually indicates good hydration, while darker, concentrated urine suggests dehydration

2. frequency of going to the toilet: urinating regularly (about four to six times a day) indicates good hydration. Urinating infrequently can signal dehydration

3. skin turgor test: gentle pinching the skin (eg the back of the hand) and observing how quickly the skin returns to its normal position can help assess hydration. Slow recovery may indicate dehydration

4. mouth and lips: a dry mouth or chapped lips can be early signs of dehydration

5. headaches and fatigue: frequent headaches, dizziness or unexplained fatigue may be signs of inadequate hydration

6. sweat: in physically active people, monitoring how much they sweat during activity can help estimate fluid loss and hydration needs. Higher levels of sweating can predispose a person to dehydration if they cannot replace the fluid lost through water intake.

These indicators, used together, provide a more comprehensive picture of hydration, without relying solely on thirst.

Of course, if you’re thirsty, it’s still a good idea to drink some water.