Water is essential for life. It regulates body temperature, flushes out toxins, cushions joints, aids digestion, and helps transport nutrients throughout the body. But what happens when you stop drinking water—whether due to neglect, illness, or extreme conditions? Even mild dehydration can trigger a cascade of changes that affect nearly every system in the body. Here's what goes on inside when you stop hydrating properly.

Within First 24 Hours: Subtle Signs Begin

The average adult loses about 2 to 3 litres of water daily through sweat, urine, and breathing. If you stop drinking water, your body quickly begins to feel the effects. In the first 24 hours, you might feel thirst, dry mouth, and slight fatigue. Your urine may become darker and more concentrated — a clear sign that the kidneys are trying to conserve water.

Cognitive function can also begin to decline. Even a 1–2% drop in hydration levels can affect focus, mood, and short-term memory. Headaches, lightheadedness, and a dip in physical performance may also begin to appear.

After 48 hours: Systems Start To Slow Down

At this point, dehydration becomes moderate. The lack of fluids affects blood volume, making the heart work harder to circulate blood. You may notice a faster heartbeat, low blood pressure, and feelings of dizziness, especially when standing up quickly. As the body struggles to maintain core functions, fatigue intensifies.

The skin may lose its natural elasticity and appear dull or dry. The digestive system also suffers. Without water, the intestines struggle to move waste, leading to constipation and bloating.

By Day Three: Severe Dehydration Sets In

When water deprivation continues for more than two to three days, the consequences can be dangerous. Electrolyte imbalances worsen, leading to muscle cramps and confusion. Kidney function can begin to decline sharply, as the organs no longer have enough fluid to filter waste products efficiently. This may result in the buildup of toxins in the blood — a potentially life-threatening situation.

You may also stop sweating, which hampers the body’s ability to cool itself. This increases the risk of overheating, heat exhaustion, or even heatstroke.

Long-Term Effects And Risks

Prolonged dehydration can cause kidney stones, urinary tract infections, and in extreme cases, kidney failure. Chronic dehydration has also been linked to an increased risk of colon and bladder cancers. Over time, the lack of hydration can impact skin health, immune function, and even mental clarity.

How Much Water Is Enough?

While the “8 glasses a day” rule is a good general guideline, hydration needs vary depending on factors like age, activity level, climate, and health conditions. Experts recommend listening to your body — drink when you’re thirsty, and monitor urine color as a hydration cue. Clear or pale yellow urine usually indicates good hydration.

Water is more than just a thirst-quencher — it’s a vital part of nearly every bodily function. Going without it, even for a short time, can lead to a swift decline in health. Staying hydrated isn’t just good advice; it’s a non-negotiable necessity for survival.

Hunger is a biological response your body sends out when it is time to consume necessary nutrients that allow your body to thrive! While our body needs a specific set of nutrients, we often pick our foods according to what we are craving. While your cravings don’t necessarily have to be unhealthy, a lot of the time the food we are craving do not satiate our hunger.

According to WebMD, hunger hormones and an empty stomach signal to the brain you want food, while nerves in the stomach communicate fullness once you eat. However, this feedback loop isn't instantaneous, it can take up to 20 minutes for your brain to register satiety. It is very easy to give in and end up overeating, but you must pay attention to your hunger cues. There are many reasons why you may end up feeling hungrier than usual or even right after you eat, hence it is wise to eat too quickly. Here are some other reasons why you may be feeling hungry even after eating food.

Not Enough Protein in Your Diet

Protein is super important for feeling full. A 2006 study in Cell Metabolism showed that a high-protein diet boosts peptide YY (PYY), which is a hunger-suppressing hormone. It also helps your body build strong muscles and bones. If you're always hungry, try eating more eggs, chicken, beans, or yogurt. These foods help you stay full longer and keep you from snacking too much.

Not Getting Enough Sleep

When you don't sleep well, your body's hunger signals get mixed up. A 2007 study in Sleep Medicine Clinics confirmed that lack of sleep changes ghrelin and leptin levels, which in turn cause more appetite. Adults should aim for 7 to 9 hours of sleep each night. If you're older, try for 7 to 8 hours. Good sleep can help you control your appetite and eat healthier.

Eating Too Many Refined Carbs

Foods like white bread and sugary cereals don't have much fiber or nutrients. They give you a quick burst of energy, but you'll feel hungry again soon. Eating whole grains like oatmeal or whole wheat bread can help you feel full longer. Check food labels for added sugars like syrup and molasses. These sugars can make you feel hungry faster.

Not Enough Healthy Fats in Your Food

Healthy fats are important for feeling full and for your body to work right. A 2011 Obesity study indicated that low-fat diets resulted in higher hunger levels compared to low-carb diets. Eating foods with healthy fats can help you feel satisfied. If you find yourself always hungry, make sure to include healthy fats in your diet.

Not Drinking Enough Water

Sometimes, when you think you're hungry, you're actually thirsty. A 2018 Physiology & Behavior study found that increased water consumption suppressed energy intake. How much water you need depends on your activity level and health. Eating water-rich foods like watermelon can also help you stay hydrated.

Not Eating Enough Fiber

Fiber helps you feel full and satisfied after eating. It's found in fruits, vegetables, beans, and whole grains. Eating enough fiber can help you control your appetite. Add fiber to your diet slowly to avoid gas and bloating.

Eating While Distracted

If you eat while watching TV, you might not notice how much you're eating. A 2011 study in showed that distracted eating reduces feelings of fullness. Try to focus on your food and eat without distractions, this can help you feel more satisfied and eat the right amount.

How Exercise Affects Hunger

Doing a lot of exercise, especially lifting weights, can make you feel hungrier. Not drinking enough water while exercising can also make you crave sugary and salty foods. Eating a snack before you exercise can help you avoid feeling too hungry. Make sure to drink plenty of water to stay hydrated and control your hunger.

Drinking Too Much Alcohol

Alcohol can make you feel hungrier. It can also make it harder for you to control how much you eat. A 2004 study showed that drinking alcohol, especially before meals, can lead to eating more calories. It can also lower your inhibitions, making you more likely to choose unhealthy foods. If you're trying to control your hunger, limit how much alcohol you drink.

Diabetes impacts thousands of people every year. India is considered the diabetes capital of the world with over 101 million people suffering from the chronic disease. But you must not be mistaken to think that the prevalence of this chronic health condition is less in other countries, particularly the US, UK etc. Recently, it has been discovered that the level of glycation in food items can impact diabetes.

The Indian Medical Council Of Research (IMCR) And Medical Research Foundation, Chennai together conducted a study and discovered that a low AGE (Advanced Glycation End Products) diet could help lower the risk of diabetes. The reverse is true for high-age items. Notably, AGEs are harmful compounds formed when certain foods are cooked at high temperatures like during grilling, frying, toasting etc. Food items with high AGE include vada pav, samosa, chips etc.

But First Let's Understand How Does Diabetes Impact Human Bodies?

Diabetes is a chronic disease that occurs when your blood glucose, also called blood sugar, is too high. Glucose is your body’s main source of energy. Your body can make glucose, but glucose also comes from the food you eat. Insulin is a hormone made by the pancreas that helps glucose get into your cells to be used for energy. If you have diabetes, your body doesn’t make enough—or any—insulin or doesn’t use insulin properly. Glucose then stays in your blood and doesn’t reach your cells.

Study Showed Increase In Insulin Sensitivity

The study published in October 2024 in the International Journal of Food Sciences and Nutrition revolved around two groups of participants who each followed a high AGE and a low AGE diet for twelve weeks. The study used a crossover method, implying that each participant tried both diets, allowing researchers to compare the effects within the same group of people. The findings, which were published in the International Journal Of Food Sciences and Nutrition, found that a low AGE diet increased participant's insulin sensitivity significantly.

They also demonstrated lower blood sugar levels 30 minutes after meals, along with reduced levels of AGEs and inflammatory markers in their blood. In contrast, the high-AGE diet did not provide these health advantages and was associated with elevated levels of AGEs and inflammation, which may increase the risk of heart disease and diabetes.

Here's How You Can Manage Diabetes Naturally

Incorporating natural ingredients into your daily routine can help mitigate some of the adverse effects of steroids on blood sugar levels. Here are some natural ways to support blood sugar management:

Cinnamon: Known for its ability to enhance insulin sensitivity, cinnamon can help regulate blood sugar levels. Add a teaspoon to your morning oatmeal or smoothie.

Turmeric: This spice contains curcumin, which has been shown to improve insulin resistance. Incorporate turmeric into your cooking or consider a turmeric supplement.

Fenugreek Seeds: These seeds are rich in soluble fibre, which helps control blood sugar levels. Soak a tablespoon of fenugreek seeds in water overnight and consume them on an empty stomach.

Ginger: Ginger has anti-inflammatory properties and can help lower blood sugar levels. Add fresh ginger to teas or meals.

Green Tea: High in antioxidants, green tea can aid in blood sugar regulation. Drink a cup of green tea daily to help manage glucose levels.

It is not surprising that many people want to lose weight and lose it quickly. However, rapid weight loss as good as it seems is a challenge. Though, there is a diet, called the Dukan Diet that promises fast and lasting weight loss without hunger. How does it really work?

The Dukan Diet

It is a high-protein, low-carb diet that is created by Dr Pierre Dukan, who is a French general practitioner and specialized in weight management. It gained popularity in the early 2000s and claimed to help people lose weight easily without feeling hungry.

The diet is structured into four phases, where different food restrictions are given at every stage. It does share similarities with other high-protein diets like Atkins Diet, however, it is far more restrictive.

In terms of the scorecard:

Overall Score: 1.63

Weight Loss: 1.75

Healthy Eating: 2.0

Sustainability: 1.25

Whole Body Health: 0.75

Nutrition Quality: 2.5

Evidence-Based: 1.5

How Does The Diet Work?

Attack Phase (1–7 days): Unlimited lean protein and 1.5 tablespoons of oat bran daily.

Cruise Phase (1–12 months): Alternates between lean protein-only days and protein with non-starchy vegetables. Oat bran intake increases to 2 tablespoons daily.

Consolidation Phase (5 days per pound lost): Introduces limited fruits, carbs, and fats, plus one lean protein day per week.

Stabilization Phase (Indefinite): Follows Consolidation Phase rules with increased oat bran (3 tablespoons daily) while allowing some flexibility.

Which Foods Are Alive In Each Phase?

In attack phase, you are allowed to eat meats, fish, poultry, eggs, nonfat dairy, tofu, oat bran and water. In the cruise phase, you can eat attack phase and non-starchy vegetables like spinach, bell peppers, cucumbers and mushrooms. In the consolidation phase, try to add more fruits, at least one serving per day, whole grain bread, which could be up to two slices daily, cheese, limited starches, and occasional indulgences. In stabilization phase you can follow the consolidation phase rules with more flexibility as long as weight remains stable.

Meal Plan Examples

Attack Phase

Breakfast: Cottage cheese with oat bran and cinnamon.

Lunch: Roast chicken with diet gelatin.

Dinner: Lean steak and shrimp.

Cruise Phase

Breakfast: Scrambled eggs with tomatoes.

Lunch: Grilled chicken on mixed greens.

Dinner: Baked salmon with steamed vegetables.

Consolidation Phase

Breakfast: Omelet with cheese and spinach.

Lunch: Turkey sandwich on whole wheat bread.

Dinner: Roast pork with grilled zucchini and an apple.

Is It Based on Science?

Research on the Dukan Diet is limited. A study in Polish women showed an average weight loss of 33 pounds (15 kg) in 8–10 weeks. However, participants consumed only about 1,000 calories daily—too low for most adults.

While high-protein diets can aid weight loss by reducing hunger and increasing calorie burn, the Dukan Diet’s extreme restrictions make it difficult to maintain. It also lacks sufficient fiber, healthy fats, and overall balance.