Water is essential for life – it controls body temperature, supports digestion, and keeps circulation and brain function in examination. Nevertheless, some people experience dehydration symptoms such as fatigue, dizziness, dry throat and headache even after drinking three liters (or more) water a day. If you are one of them, you are not alone!

According to Nidhi Nahta, the nutritionist and founder of ‘Nidhe By Nahta’, hydration is not just about how much water you drink, but how effectively your body absorbs and uses it. “Drinking excess water without considering electrolytes and lifestyle can cause more damage to sometimes,” she explains.

Hydration is just more than drinking water

Hydration is a process that contains electrolytes such as sodium, potassium and magnesium, which helps to regulate how water is distributed in your cells. Harding the water can dilute them without recurring these electrolytes, causing ineffective hydration and even possible health risk.

Why you can still feel dehydrated despite drinking water

1. electrolyte imbalance

Drinking excessive water without recurring electrolytes can cause hyponatramia, a condition where sodium levels fall very low. It can cause a headache, confusion, nausea, and, in severe cases, a coma.

“Instead of just drinking plain water, try coconut water, or include foods containing electrolyte such as bananas, seeds, nuts, and leafy greens in your diet,” Nidhi Nahata suggests.

2. Drank

Your kidney can process only one liter of water per hour. If you drink very fast, most of its parts will flow in the form of urine rather than being absorbed.

Fix: Instead of reducing large amounts at a time, sip water throughout the day.

3. health problems

Some medical conditions, such as diabetes mellitus, diabetes insipidus, and adrenal imbalance, can cause excessive urination, can cause dehydration even when you drink too much water.

Fix: If you feel consistently thirsty despite drinking enough water, consult a doctor to meet any underlying health concerns.

4. Caffeine and alcohol consumption

Caffeine -rich beverages such as coffee, tea and energy drinks act as alcohol, diuretics, losing more water through growth in your body.

“For every cup of coffee or alcohol you consume, drink an additional glass of water to combat its dehydration effects,” Nahta advised.

5. Intense exercise and sweat

During workouts or in hot weather, sweating causes loss of both fluid and electrolytes. If you only drink plain water to reinforce, you can still feel weak or thirsty.

Nahta suggests, “Cleverly release with foods rich in natural electrolytes, such as oranges, watermelons, or homemade electrolyte drinks are made in water with lemon, salt and honey.”

How to check if you are hydrated

Want to know if you are drinking water correctly? Try these simple tests:

Urine test: Drink three cups of water and monitor your urine production within the next hour. If you urinate less than a cup, you can be dehydrated.

Color probe: Yellow yellow urine indicates good hydration, while deep yellow or amber suggest dehydration.

Why proper hydration cases

Energy levels, digestives, cognitive functions and kidney health can be affected by chronological dehydration. It can also affect your mood, making you feel irritable and dull.

Hydration is not just about drinking water – it is about absorbing it properly. Instead of focusing on volume, focus on quality: drink continuously throughout the day, see your urine color, and balance water intake with electrolytes. Your body knows what he needs – you just have to hear!

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