Why Missing Your Daily H20 Might Be the Reason You’re Feeling Off
Feeling heaty? Got a sore throat, headache, or just feeling off? Chances are, someone’s already told you to “drink more water.” And honestly? They’re not wrong.
We’ve all had those busy days where we forget to drink water. One day of dry lips might not seem like a big deal, but your body thinks otherwise. From your brain to your muscles to your mood, hydration plays a starring role in keeping everything running smoothly. Here’s what happens when you go a day without proper hydration.
0-2 Hours: Early Dehydration Signs Start to Show
First, your body begins pulling water from your cells to keep blood pressure stable and circulation going. Your mouth might feel dry and a little tired — nothing dramatic, but it’s your body’s first nudge. Your brain cells lose water too, which can slow down your thinking and reaction time. You may notice a mild headache or find it harder to focus.
2-6 Hours: You Face Fatigue and Cravings
With less water in your system, your blood volume drops. That means your heart has to work harder to deliver oxygen and nutrients. You’ll feel more fatigued and less physically capable — even climbing stairs might feel like a chore. Your body struggles to cool itself down through sweat, so you may feel overheated, especially in Singapore’s humid weather.
- Fun fact: Dehydration can trick your brain into thinking you’re hungry, leading to cravings for salty or sugary snacks. So, instead of reaching for the snacks, maybe grab a cup of water.
6 to 12 Hours: Warning Signs of Deeper Dehydration Appear
By now, dehydration deepens. Your cells are now lacking the water they need for basic functions like energy production and repair. You might feel dizzy, get muscle cramps, and notice your urine turning darker — a sign your kidneys are trying to conserve water. Blood flow to the brain slows down, which can lead to mental fog and mood swings. You may feel more irritable or anxious than usual.
12 to 24 Hours: Your Body and Brain Feels the Severe Effects
Hopefully you don’t ever go this long without water, but if you do, your blood thickens, making it harder for your heart to pump efficiently. This can cause a rapid heartbeat or even a drop in blood pressure, which might lead to fainting. Your digestion slows down, causing bloating and constipation. Your kidneys also reduce urine production to save water, increasing the risk of kidney stones and urinary tract infections.
Daily Water Intake: So How Much Water Do You Actually Need?
- Aim for 2–3 litres a day (about 8–12 cups), depending on your activity level and the weather.
- Add 1–2 cups for every hour of intense physical activity.
- A quick hydration check: light yellow urine means you’re good. Dark yellow means you need to drink more.
Hydration Tips: Easy Alternatives to Drink More Water
- Infused water: Add lemon, cucumber, or mint for a refreshing twist.
- Hydrating foods: Watermelon, cucumber, oranges, and celery are great options.
- Herbal teas: Unsweetened teas like peppermint or chamomile also help with hydration.
The Final Sip
It’s so easy to neglect hydration amidst the hustle and bustle of life, but water keeps your body and mind running smoothly. So, whether you’re at the gym, office, or just chilling at home, make water a part of your daily routine.
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This article was written in collaboration with Karthik Pillay, Neural Nutritionist and Founder of Neural Performance Institute.
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This article is for your information only and does not consider your specific investment objectives, financial situation or needs. We recommend that you seek advice from a Prudential Representative before making a commitment to purchase a policy. T&Cs apply. Protected up to specified limits by SDIC. Information is correct as at 14 August 2025.