It's not exactly a secret that you're supposed to drink water every day — 9 to 12 cups, according to Mayo Clinic. After all, water is essential for your body to simply function.
"Water is the most abundant substance in our body," says Leslie Bonci, R.D., founder of Active Eating Advice. "It makes up about 10 to 12 gallons and anywhere from 60 to 70 percent of our body weight. We need water to survive."
But what happens if you don't drink enough water? Do you...not survive?
Don't panic just yet — chances are slim to none that you'll keel over into a puddle of your former self. But Bonci explains that since you already lose two to four cups in urine, two to eight cups in sweat (depending on your workout and lifestyle), one to one and a half cups from simply breathing, and two-thirds of a cup in feces, it's totally imperative to drink enough water — or you might experience some pretty unfortunate issues that, unlike many of life's problems, cannot be resolved with a hearty glass of wine.
1. You Could Become Constipated
You may not want to talk what happens in the bathroom, but, hey, your (literal) shit's important. If you don't drink enough water, going to the bathroom will become a bit painful. So if you notice your stools looking like visibly dry and pellet-like — or you're having trouble passing a bowel movement — drink up!
"Water helps to push things through the digestive tract and helps with the formation of stools and evacuation of the bowels," says Isabel Smith, R.D., founder of Isabel Smith Nutrition, "so not getting enough water can cause your poop to be dry and hard to pass." And that's, well, shitty.
2. You Might Feel Lethargic
There's a myriad of reasons for feeling wiped out — maybe you didn't sleep well last night because you were stressing about work, or you took a couple days off from the gym and your energy is low, or your period has sucked the life of out of you. But another ~mystery culprit~? Not drinking enough water!
"Even though water does not have calories, cells need water for various metabolic processes, including breaking down the food we eat into usable energy," explains Bonci. "So without adequate fluid, the body has to work harder than it should to generate enough water for these processes." Translation: Low water levels equals low energy levels equals you feeling like hot, stale garbage. Not fun.
3. Your Skin Won't Look So Good
While you may not be able to entirely blame more visible wrinkles on dehydration (because we do not live in an alternative universe where women are immortal, wrinkles are just a de facto part of life), it does definitely play a part. "Water volume helps to keep skin plump," explains Smith. "When you don't get enough, the collagen or elastic tissue in the skin can crack and bind together, increasing the appearance of wrinkles." No miracle elixir made from the sweat and tears of a unicorn required — drinking water can actually help you look younger.
4. You Could Have Trouble Focusing
Who doesn't feel distracted by photos of her ex's new fiancée on Facebook or the latest news about Kim and Kanye? But if it's really taking you a long time to get through tasks for reasons beyond your procrastination insatiable curiosity about other people's lives, then it could be your lack of H20.
"Your brain is about 80 percent water — believe it or not — so when you're not getting enough of it, your brain can seriously suffer," explains Smith. "You can feel less focused and find it harder to come up with those great ideas."
Hmmm... Maybe that means chugging some water instead of coffee during your afternoon slump.
5. You Could Be More Susceptible to Injuries
Before you jump to any serious conclusions (thanks, Dr. Google Search) about any aches and pains you might be feeling, take a close look at how much water you're actually drinking. If it's not a lot, that might have something to do with your discomfort.
"Being sub-hydrated puts you at risk for hypo or hyperthermia," says Bonci. "Plus, fluid is essential for lubrication of joints and cushioning of organs."
6. Your Weight Loss Might Stall — And You Might Feel Bloated AF
If you think that drinking lots of water means you'll hold onto it in water weight and look bloated, think again! It's actually quite the opposite: You may experience fluid retention from not getting enough water explains, Bonci. "Water also helps to fill you up, so if you're not full from water, you may look to other, less healthy liquids or foods to fill that void, which isn't good," says Smith. Plus, studies show that water intake can actually help to increase calorie burn.
7. Your Muscles Could Get Super Crampy
If you're waking up in the middle of the night with muscle cramps, down some water ASAP. "Water keeps the balance of sodium and potassium to help regulate fluid within and out of the cells," explains Bonci. "Dehydration can disrupt this balance and may contribute to muscle cramping." So whether it's a calf spasm or toe cramp, it could be your body's way of asking you to hydrate — listen to it!
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