Chronic dehydration can affect your skin, mood, weight, pain levels, and how your body functions. Most people do not realize how important the role of adequate water intake plays in their overall health. Drinking sufficient water each day will help to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. On top of all of this, being properly hydrated will help with our sleep, mood, skin, and cognitive function. Here are some hidden signs you may not be getting enough water.

1. Dark or smelly urine - The more clear your pee, the better! Also meaning the more clear, the more water you have in your urine. This is good! It means your body is well hydrated.

2. Bad breath - When our bodies are lacking water, we are producing less saliva. Without saliva the bacteria in our mouth is here to stay.

3. Dry skin, scalp, or eyes - Our skin needs water. When it is restricted of it itll start to dry up or even flake. If you want that hydrated dewy skin... drink up!

4. Constant muscle cramps - Muscles need to be well lubricated to run smoothly. If your muscles cramp during physical activity, they may not be getting enough water. Make sure to drink a lot of water before and after you work out.

5. Regular headaches - When your brain tissue loses water due to dehydration your brain will shrink and pull away from the skull. This is what causes the pain receptors surrounding the brain to go off, giving you a headache...ouch. Dehydration also causes your blood volume to drop which decrease the flow of blood and oxygen to the brain.

6. Brain fog and lack of concentration - Your brain has a hard time functioning when it is quenched. If you feel lack of focus this may be a cause of dehydration.

7. You retain your water - If after drinking water you feel you are only retaining it, this may be a tell tail sign that you are dehydrated. Your cells are holding onto that water for dear life because they need to make up from the lack.

8. Constantly hungry - A lot of times we confused thirst with hunger. To avoid this confusion, drink a glass or two of water before you eat. Now check in with yourself. Were you hungry? Or just dehydrated and thirsty?

Here are some tips to up your water intake:

• Drink at least half your body weight in ounces. Most people need about 1 gallon per day for optimal health - more if you are an avid exerciser.
• Drink a few cups of water before eating in the morning. You wake up naturally dehydrated and that can send out hunger signals when you are really thirsty.
• It takes about 7-10 days for your body to adjust to getting adequate amounts of water. Those bathroom breaks will calm down over time.
• Grab a water bottle and measure your intake over several days. You probably drink less than you think.
• Eat your water! Yes, you heard that right! Eat your water as in get water from your fruits and veggies. When we eat a diet full in plant foods, we naturally will consume more water through our meals.
• Coffee, tea, sodas, sports drinks, etc, do not count as water. Water counts as water.
• Add sliced lemon, orange, or mint to enjoy some flavor.
• Young Living's Vitality essential oils make a great addition to your water, too! Try some Orange, Peppermint, Lemon, or Citrus Fresh (my fav). Remember 1 drop goes a looooooong way. And please do not use essential oils in a plastic bottle. Stick to glass or stainless steel.

Try to focus on water intake for a month. When the month is done check in with yourself. You will quickly realize how beneficial this one simple trick is. Do you notice any difference in your pain, weight, skin, focus, or sleep? Who knew water could do so much?!