Fatigue: what are the signs of a lack of hydration?

Dehydration is a condition in which the body loses more water than it absorbs, leading to an imbalance in the fluids and electrolytes essential for the body to function properly. Water is crucial for many bodily functions, including regulating temperature, lubricating joints, and transporting nutrients and oxygen to cells.

What are the causes?

Dehydration can occur for a variety of reasons, such as :

• Excessive sweating: due to heat, intense exercise or fever.

• Lack of water intake: by not drinking enough water during the day.

• Illnesses: such as vomiting, diarrhoea or fever, which increase water loss.

• Medication: certain diuretics and other medications can cause an increase in urine production.

• Environmental conditions: hot, humid weather or high altitude.

What are the associated symptoms?

• Intense thirst: one of the first signs of dehydration, indicating that the body needs more water.

• Dry, sticky mouth: reduced saliva production leads to a feeling of dryness in the mouth.

• Dark urine: urine becomes more concentrated and darker in colour.

• Reduced urine production: a decrease in the frequency and quantity of urine.

• Dizziness or lightheadedness: a drop in blood pressure may cause dizziness.

• Dry skin: the skin may become dry and lose its elasticity.

• Headaches: dehydration can lead to headaches and migraines.

• Confusion or irritability: a lack of hydration can affect cognitive functioning, leading to mood and concentration problems.

• Rapid heartbeat: the heart may beat faster to compensate for the lack of fluid in the body.

• Lack of tears: in cases of severe dehydration, tears may no longer be produced, even when crying.

• Fatigue: a general feeling of weakness and tiredness may occur.

What is fatigue?

Fatigue is a complex state that goes beyond the simple sensation of drowsiness and the desire to sleep. It is the body's response to a variety of internal and external factors, manifesting itself in a diminished ability to perform normally simple physical or mental activities. Fatigue can be acute, resulting from intense effort, or chronic, if it develops over a long period of time.

The different types of fatigue (physical, mental, chronic)

There are different types of fatigue, all with different causes and consequences. Some people can suffer from all 3 types of fatigue at the same time. If this is your case, don't hesitate to get help and consult a health professional or make an appointment at a sleep clinic.

• Physical fatigue: physical fatigue often occurs after intense muscular effort, whether it's sustained sporting activity or back-breaking physical work. It manifests itself as a feeling of heaviness in the limbs and can lead to a temporary reduction in physical strength. It can also result from a lack of sleep, when the body has not rested sufficiently and every task seems so difficult to overcome that the body seems to lack energy.

• Mental fatigue: mental fatigue results from prolonged stress on the mind, whether from complex intellectual tasks, sustained concentration or mental stress. It can manifest itself as concentration difficulties, a drop in cognitive performance and a feeling of persistent mental fatigue.

• Chronic fatigue: chronic fatigue is a more severe and persistent form of fatigue, often associated with underlying health conditions such as fibromyalgia, chronic fatigue syndrome or other known conditions. It often has a negative impact on quality of life and requires appropriate medical attention.

Causes of fatigue

Lack of sleep and quality of sleep: The night is the time when the body regains its strength, when everything the brain has stored during the day is recorded in the memory. A lack of sleep, whether due to irregular bedtimes, sleep disorders or insufficient sleep time, can lead to fatigue of varying degrees. It is recommended that adults sleep between 7 and 9 hours a night to be in peak condition. However, some people need as little as 5 hours' sleep to be in top form, while others need 10 hours' sleep to feel rested. Sleep is different for everyone, but it's essential to get good quality sleep and maintain a regular bedtime routine to avoid altering the quality of sleep or even falling into hyposomnia.

Poor diet and nutritional deficiencies: Our bodies need energy and fuel to function properly. Its fuel is food, so it needs to be fed properly and according to its needs. The more sustained your physical effort, the more food your body will need. If you move around and walk a lot during the day, you'll need a lot of food, or you'll risk getting tired. A diet lacking in nutrients can also be responsible for fatigue. Deficiencies in iron, B vitamins and other nutrients can affect the body's energy production. It is therefore essential to provide all the fibre, vitamins and fats our body needs to avoid episodes of fatigue.

Stress and overwork: Chronic stress and overwork are major contributors to fatigue. When the body is under constant stress, it releases stress hormones such as cortisol, which can disrupt sleep and deplete energy reserves.

To remedy this, you can learn stress management techniques such as meditation, deep breathing and yoga, which will help to reduce the effects of stress on the body. It is also essential to identify and reduce the sources of stress that punctuate our daily lives.

The main symptoms of fatigue

Recognising the signs of fatigue is essential if you are to intervene in time. Symptoms can vary from person to person, but common signs include:

• Decreased energy: a general feeling of lack of energy and motivation, as well as feeling 'drained' throughout the day.

• Difficulty concentrating : problems focusing and paying attention to one or more simple tasks.

• Irritability: reduced tolerance of stress and frustration, easy to get upset and angry over small things.

• Sleep problems: difficulty falling asleep or maintaining quality sleep.

By understanding these signs, it becomes possible to adopt targeted approaches to prevent and alleviate fatigue, in particular by addressing underlying factors such as sleep, diet and, as we shall see, hydration.

Electrolyte powder drink enriched with coconut water, taurine and 4 minerals (magnesium, potassium, calcium, zinc) for optimal hydration. It helps reduce fatigue thanks to magnesium and supports muscle function thanks to potassium and calcium. Easy to mix in your water bottle, before, during or after exercise, upon waking up, or when feeling tired. With no added flavours or sweeteners, it also fits into a beauty routine or for the morning after a night out.

If there's one key element in the proper functioning of the body, it's water. In fact, water is the main constituent of the human body, accounting for 65%, or more than half. So if you want to stay healthy, don't forget to keep hydrated!

The role of water in the body

Water is an essential element for life and plays a crucial role in the proper functioning of the body. Around 65% of the human body is made up of water, making it an essential component in a number of biological functions. It is involved in regulating body temperature, digestion, absorption of nutrients and elimination of waste.

When the body is well hydrated, the cells function optimally, easily maintaining adequate energy levels. Water also facilitates the transport of nutrients to the cells, promoting better use of nutrients for energy production.

Effects of lack of hydration on energy and performance

Water deficiency and loss of energy: Dehydration can quickly lead to a loss of energy. When the body lacks water, blood circulation can become less fluid, reducing the supply of oxygen and nutrients to the cells and leading to a feeling of tiredness.

Reduced physical and mental performance: Lack of hydration can also affect physical and mental performance. Studies have shown that even mild dehydration (1%) can lead to reduced physical endurance, impaired concentration and impaired cognitive function.

The symptoms of dehydration and their impact on fatigue

Recognising the signs of dehydration: It is essential to recognise the symptoms of dehydration, because if they are not recognised, they can lead to severe chronic fatigue. Common signs include feeling thirsty, dry mouth, headaches, dry skin and dark urine. If you experience dizziness and nausea, this may be a sign of severe dehydration, so it's vital that you drink quickly! On average, it is recommended that you drink at least 1.5 litres of water a day for an adult weighing around fifty kilos.

The Vicious Circle of Dehydration and Fatigue: Dehydration can create a vicious circle with fatigue : lack of water leads to fatigue, while fatigue reduces the sensation of thirst. To stay in good health and avoid feeling tired, it's essential to hydrate regularly, even before you feel thirsty.

Our advice

To make this a reflex, you can always take a bottle of water or a water bottle with you. That way, you'll drink regularly and never be short of hydration again.

The importance of hydration in preventing fatigue

Maintaining adequate hydration is an essential pillar of fatigue prevention. Water is the main constituent of our body and is involved in almost every biological process. To prevent fatigue, it is crucial to constantly meet the body's water needs. Taking a proactive approach to hydration can help maintain optimal energy levels.

Hydrating foods and recommended drinks

• Infusions and herbal teas: Caffeine-free infusions and herbal teas are excellent alternatives for diversifying your water intake. Options such as camomile, mint and green tea are ideal for combining goodness and pleasure, and some will even help you sleep!

• Naturally flavoured water: for those who find ordinary water a little boring, naturally flavoured water made from fruit and herbs is both a delicious and hydrating option. It offers a healthy alternative to sugary and artificially flavoured drinks.

• Drink before, during and after exercise : during physical activity, the body loses water through pores and perspiration. It is therefore essential to compensate for this loss by drinking water before, during and after exercise to maintain optimum hydration.

Our tips for maintaining good daily hydration

1. Carry a bottle of water with you: having a bottle of water to hand throughout the day helps you to hydrate regularly. This makes it easier to meet your water requirements, whether at work, at home or on the move.

2. Listen to thirst signals: thirst is a natural indicator of our body's need for water. Listening to these signals and responding to thirst is a simple and effective way of maintaining optimal hydration.

3. Structure your water intake: spreading your water intake throughout the day is a more effective approach than drinking large quantities all at once. This allows more regular absorption and supports the body's biological functions. Given that it is recommended to drink at least 1.5 litres of water a day, we advise you to drink 1 litre in the morning and 1 litre in the afternoon. Avoid drinking too much in the evening so that you don't have to get up to go to the toilet at night, as this will only disrupt your sleep cycle.

4. Eat hydrating foods: as well as drinking water, you can easily incorporate water-rich foods, such as fruit and vegetables, to meet your daily needs. Watermelons, cucumbers and oranges are excellent options for keeping hydrated and enjoying yourself at the same time!

If you follow these tips, you'll have no trouble preventing the fatigue associated with lack of hydration. But don't forget to be gentle with yourself and your body - some moments in life can be stressful, so it's never too late to take care of yourself and learn to listen to your body!

By incorporating conscious hydration into your daily routine, everyone can help to support their general well-being and optimise their energy levels.

Laura is a health, beauty and lifestyle writer. Passionate about travel and gastronomy, she shares her nutritional advice on how to combine pleasure and wellness. Through her articles, she aims to provide you with meaningful information and practical advice to nourish your body and mind.