Is dehydration the reason you're tired ALL the time? One in five 'don't realise they need eight drinks a day'

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Experts have discovered that one in five patients go to the doctor with symptoms that can be caused by not drinking enough water during the day

Millions of patients are visiting GPs for problems caused by not drinking enough water, researchers claim.

They say it is ‘surprisingly common’ for appointments to be taken up by patients suffering from dehydration.

A survey of 300 GPs found one in five patients go to the doctor with symptoms – such as tiredness – that can be caused by not drinking enough.

And just four per cent of the doctors said they believed patients were aware of how much water they should be drinking each day.

Research was carried out by the Natural Hydration Council, which represents bottled water firms.

GP Dr Roger Henderson, who is an adviser to the Natural Hydration Council, said: ‘I see many people in my surgery who are feeling tired all the time. 

'There are, of course, several reasons that could be causing this but a surprisingly common cause is that they are dehydrated.

‘Many of my patients do not drink enough fluid each day and only believe they are dehydrated when they start to feel thirsty.

‘Yet other symptoms of dehydration appear before this, including fatigue and tiredness, headaches and poor concentration.’

NHS guidelines state that women should drink 1.6 litres of fluid a day - the equivalent to eight glasses - while men should drink two litres, which is ten glasses.

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But this includes tea, coffee, milk and fruit juice, although water is by far the best source as it doesn’t contain added caffeine or sugar.

This is mainly to avoid dehydration, which can lead to concentration problems and even heat exhaustion, but there is also evidence that water encourages weight loss and enhances the skin’s complexion.

Dr Henderson said: ‘When people start to ensure they are staying fully hydrated they are often surprised at how much better they feel, both physically and mentally.

'It is, therefore, vital that drinking enough water becomes part of our daily routine.

‘What this study shows is that, as well as contributing hugely to the nation feeling tired all the time, dehydration and its effects is adding to the numbers of people trying to get a GP appointment at a time when the NHS is under immense pressure.’

But other experts have claimed the benefits have been exaggerated.

In 2012 nutritionist Spero Tsindos, of La Trobe University in Melbourne, Australia, claimed that bottles of water had become ‘fashion accessories’ and that fruit and vegetables supplied most of our fluids.

And in 2009 the British Nutrition Foundation said there was no evidence that water improved skin.

Nevertheless, GPs believe if many patients drank more they would not need to make appointments. Some overstretched surgeries have waiting times as long as three or four weeks.

While experts agree water is the best way to ensure you stay hydrated, other fluids count towards the daily target of eight to 10 glasses.

Dr Sarah Schenker, a dietitian registered with the British Dietetic Association, said as far as fruit juices go, while their water content is high, they can contain quite a lot of sugar. 

She said it is best to stick to one glass a day (which can also count as one of your five-a-day portions of fruit and veg). 

Milk is good because it provides plenty of calcium and protein.

And while Diet Coke and other diet drinks might only have one calorie per can, even low-calorie fizzy drinks aren’t great because the phosphoric acid they contain is bad for bones, said Dr Schenker.

‘You’re better of eating fruit. Berries and salad are very hydrating, and soups and yogurts will also provide fluid. Even pasta will to some degree as it absorbs water during the cooking process.’ 

DRINK UP AND GET MOVING: EXPERT'S TOP TIPS TO STAY ENERGISED 

Stay hydrated

It may not be obvious, but the first piece of advice is to make sure you drink enough, Dr Henderson said.

Aim to have 8-10 glasses of fluid each day. 

While tea, coffee, milk, fruit juices and smoothies and soft drinks count towards that total, experts advise avoiding sugar, as this can cause energy dips in the day.

Not drinking enough can lead to concentration problems, tiredness and putting on weight (stock image)

Get moving 

Even if you feel sluggish and low in energy, make the effort to do 20-30 minutes exercise daily. 

Even a brisk walk around the block will be enough to energise you and reduce fatigue.

Sleep well

Make sure you get enough sleep. 

Try to go to bed at the same time, do not eat or drink caffeine before going to bed and move the TV out of the bedroom.

Don't skip breakfast 

Eat regularly, and don’t skip breakfast. 

Aim for three meals a day, with a balanced diet rich in fresh fruit and vegetables, oily fish and lean meat. 

Try to choose these foods rather than processed and sugar-rich foods and drinks.

Avoid alcohol

Keep your alcohol intake within approved limits.

Too much alcohol can rob the body of essential nutrients as well as lowering energy levels and causing low moods.