Healthy adults should aim for 1.8 to 2 liters of water daily, or more with intense physical activity or hot weather. Dehydration is not only serious during illness or heatwaves; even mild dehydration significantly impacts the body. Common factors like daily work demands and office routines often cause people to drink far less than their body needs.

Over time, this insufficient intake leads to changes in energy levels, concentration, digestion, and kidney function, even in healthy adults.

**Straining kidneys and reducing filtration capacity**

Kidneys rely heavily on fluid intake to filter waste from the blood and maintain chemical balance. When daily water intake falls below 500 ml, the kidneys must work harder to compensate for the deficiency, constantly operating in a conservation mode. This increased workload can potentially lead to long-term kidney damage.

Dehydration also causes waste products and urine to become concentrated and darker, increasing the risk of mineral deposit formation, which can lead to kidney stones and infections. While there may be no visible pain or symptoms, these internal adjustments indicate that the kidneys expend more energy when water intake consistently drops below recommended levels.

**Impacting brain, blood flow, and daily energy**

Reduced daily water intake affects not only kidney function but also prompts rapid responses from the heart, blood vessels, and brain to dehydration. Even mild dehydration can alter how the body circulates oxygen and how the brain maintains focus.

Some impacts include:

• Slightly reduced blood volume, causing the heart to beat faster to maintain circulation.
• Decreased oxygen supply to the brain, leading to reduced concentration and slower processing.
• Headaches, irritability, and lack of motivation become more common during the day.
• Muscles fatigue more easily, even during simple activities like climbing stairs.
• Warm or humid weather exacerbates dehydration symptoms, sometimes within hours.

These changes are often mistaken for stress, fatigue, or insufficient sleep, when in fact, the body may be signaling dehydration long before noticeable thirst appears.

**Slowing digestion and disrupting hormone signals**

Water plays a crucial role in digestion and metabolic balance. When fluid intake is consistently low, the digestive system slows down, and hormone communication becomes less efficient, impacting how the body regulates hunger, satiety, and energy. This can lead to:

• Slowed digestive movements, increasing the risk of constipation and bloating.
• Reduced saliva, making the initial stages of digestion less efficient.
• Hormone dysregulation, particularly increased vasopressin, affecting the body's glucose management.
• Hunger pangs may be stronger than usual as the body confuses thirst with appetite.
• Slower nutrient transport, affecting energy, mood, and metabolic performance.

If you consistently drink too little water, increasing your fluid intake by just one or two cups can make a significant difference in energy, mental clarity, and overall health. Here are some simple ways to help your body maintain balance and prevent the gradual stress caused by drinking under 500 ml daily:

• Drink a glass of water after waking up to rehydrate.
• Always carry a water bottle to work, the gym, school, or while traveling to encourage regular drinking.
• Choose water during meals instead of sugary drinks or coffee.
• Add fruit slices, mint, or lemon to make water more appealing.
• Drink small amounts of water frequently instead of waiting until you are thirsty.
• Increase water intake during hot weather or strenuous exercise.

Bao Bao (According to Times of India)