In The Community
We hear it over and over again: “You need to drink at least 2 liters of water every day.” But do we always do it? No, let’s be honest. Sometimes we get carried away by the coffee, the smoothies, the iced teas, the fresh juices, the sodas, and everything else. They’re just more delicious! That said, there’s nothing better than being a hydrated queen and if you’re reading this, you know your body is telling you you’re not one. Here are 10 signs you’re not drinking enough water and you absolutely should:
The dreaded dry mouth
Ever feel like you’ve been trekking through the Sahara without a water bottle? Considering that you’re not living in the desert, you shouldn’t be dealing with a dry mouth on the daily. That’s your body crying out for water and, girl, it’s time to listen. You may take saliva for granted, but you need to generate enough of it to keep your mouth moist and your lips soft. Not to mention it helps digest food and avoid bad breath. So, yeah, reach for that water bottle right now and sip, sip, sip!
You’re feeling fatigued all the time
If you feel like you need a nap every hour, you’re probably dehydrated. When your body’s not hydrated, your blood volume decreases, which means your poor heart has to work harder to pump oxygen and nutrients to your cells. That’s what makes you feel sluggish and like you just can’t go on. Next time you’re dragging, reach for your water bottle instead of your next cup of coffee.
Headaches are part of your daily existence
Headaches can be caused by many different reasons and dehydration is one of the most common ones. When your body doesn’t have enough water to work with, your brain can temporarily shrink from fluid loss, pulling away from the skull and causing pain. If you’re frequently battling headaches, try drinking more water before you reach for the painkillers.
Your pee is dark and sparse
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Let’s talk about pee. Yes, pee. Healthy hydration equals light-yellow urine. If your urine is darker than a glass of apple juice, it’s a signal that you need to hydrate more. Plus, if you’re not visiting the restroom regularly, that’s another clue that you need to drink up. It’s annoying to have to go pee quite often, but all these issues we’re exploring on this list are much more inconvenient.
You feel lightheaded or dizzy often
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If you often feel like you’re lightheaded or dizzy, drinking water could help. When you’re low on water, your blood pressure can drop, leading to those unpleasant dizzy spells. Keep a water bottle handy, and sip throughout the day to maintain balance (literally). If you suspect there’s another reason for the dizzy spells, make sure to get a check-up!
You’re cranky and irritable
Feeling cranky and irritable is a part of life, you know? Sometimes things just don’t go our way and boy do we hate that. However, if you’re feeling this way for absolutely no reason, it could be because you need some water. Dehydration can affect your cognitive function and mood, so if you’re feeling grumpy, snappy, or even foggy and confused, take a moment to drink water.
Your skin is dry and itchy
Moisturizing isn’t something you should only do on the outside. Using your face and body creams is all fine and good, but you also need to drink enough water. That’s a great way to keep your skin supple and smooth, the creams are just an extra touch. If your skin is constantly dry, itchy, or flaky, it’s screaming for water. Once you drink enough of it every day, you’ll moisturize from the inside out, helping your skin get a nice glow.
Your muscles give you trouble
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Cramping up during your workouts or experiencing muscle soreness? Dehydration could be the issue. Not drinking enough water affects the balance of electrolytes in your body, which can lead to muscle cramps and spasms. If you’re a gym rat or you enjoy any kind of physical activity, you should already know that staying hydrated is one of the most important things you can do to perform and recover well. So make sure you empty that water bottle as many times as necessary during the day!
You often feel hungry even when you’ve eaten well
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Sometimes thirst can disguise itself as hunger. If you find yourself wanting to snack all the time, even when you’re eating good meals throughout the day, have a glass of water first. If you’re dealing with false hunger because your body actually needs hydration instead of a snack, that glass of water will take care of it. It will also prevent you from overeating throughout the day, especially if you’re trying to eat healthier.
You’re not going to the bathroom as you should
As a surprise to no one, water is vital for our digestion. When our bodies don’t have enough of it, our digestive system can’t do its job properly. That leads to constipation and no one wants that. Staying hydrated throughout the day is key to helping your digestive system work as a well-oiled machine. It can also help with some digestive issues, that alone is worth the effort of drinking enough water every day.
The conversation around mental health has changed drastically in recent years with the rise of awareness and education. For example, May is Mental Health Awareness Month, and it has contributed tremendously to the progress. However, in the Latino community, some stigma remains, and it’s reflected in the way Latinos tend to discuss mental health issues. Views on mental health vary among Latinos; some view mental health issues or illnesses as a weakness or personal failure, some experience shame and keep things quiet, and some are actively afraid of being labeled as “crazy.”
While the importance of mental health is increasingly recognized as integral to overall health, the way we talk about it in the Latino community still needs some work. Many factors contribute to mental health issues and disorders, including psychological, biological, environmental, and even socioeconomic factors. This is why, though they may vary in nature and level of severity, we all experience mental health challenges at one point or another. It’s part of the human experience.
Mental illness affects every demographic and a 2023 study revealed that “one out of every two people in the world will develop a mental health disorder in their lifetime.” In the U.S., almost 22% of Latinos reported a mental illness according to the 2021 NSDUH Annual National Report. Moreover, NoStigmas reported that nearly 17.7% of Latinos suffer from depression during their lifetime. Latinos are no strangers to mental health issues, but openly talking about them is not the norm.
As Latinos, whether we’re going through a hard time, have experienced trauma, or live with a mental health disorder, breaking the silence is essential in helping the community break away from the stigma around mental health. Moreover, it’s not just about breaking the silence, it’s also about changing the language we use when it comes to mental health. This is how we can contribute to a more understanding and supportive community.
Destigmatizing the language about mental health in the Latino community
Language is powerful because it influences how we perceive things and the attitudes we adopt about any given topic. This is why the way mental health is discussed within Latino culture needs to change. More often than not, people who struggle with mental health issues are labeled as “crazy,” “unbalanced,” “unstable,” and even “lazy.” All of these words have negative connotations and they perpetuate stigma around mental health, causing shame for many. This kind of language also perpetuates the culture of silence, which prevents Latinos from asking for help or even discussing their issues.
Being more inclusive and respectful can go a long way in making our friends, family members, and other people around us in the community feel safe about seeking support. While strides have been made in education around mental health, most Latinos are still misinformed about it. For example, many still believe that psychological therapy is reserved for people who are “crazy,” but that’s just not the case.
Therapy provides support to unpack and resolve trauma, examine experiences that have marked us, navigate difficult situations or life transitions, learn interpersonal skills, and more. Essentially, it provides a safe space for the betterment of our mental and emotional health. Just as our bodies need regular check-ups, so do our minds, and that’s what therapy is for. However, for Latinos, therapy means there’s something deeply wrong and it’s often seen as a last resort rather than a resource.
Changing the way we talk about mental health issues and solutions like therapy or even medication, which is also viewed as a negative in the Latino community, can make a difference for all. Destigmatizing the language about mental health requires us to stop using the usual, negative terms, be more mindful about our choice of words, and kindly correct others. It also requires us to talk more openly about mental health and encourage education not only in ourselves but also in our inner circles.
Other barriers affecting Latino mental health
The way we talk about mental health as Latinos is not the only thing keeping the stigma alive in the community. Gender role expectations contribute to it as well, with Latino men feeling pressured to embody strength and dominance (machismo), while Latina women may internalize beliefs of self-sacrifice and independence (marianismo), deterring them from seeking help. Additionally, the notion of keeping "family business" private further inhibits open discussions about mental health within the community.
A general lack of education and awareness regarding mental health issues in the Latino community leads to difficulty in recognizing when support is needed and understanding the benefits of treatment. Moreover, a significant portion of Latin Americans face financial constraints and lack adequate insurance coverage, making mental health care unaffordable or inaccessible. This issue is exacerbated by challenges in finding culturally sensitive providers, especially for those who require Spanish-speaking professionals.
Immigration status further complicates access to care, leaving many individuals with undiagnosed and untreated mental illnesses. The scarcity of mental health providers who understand the cultural nuances of the Latino community is another barrier to accessing effective care. Not to mention that religious beliefs can also be a hurdle, with some Latinos believing that the power of faith is an effective replacement for professional therapy.
Addressing these barriers requires comprehensive efforts and a systemic change, but we can start with our inner circles and communities by supporting mental health initiatives aimed at Latinos, changing the way we talk about mental health, encouraging conversations about mental health within Latino friend groups, families, and communities at large, sharing mental health resources, and educating ourselves and others.
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Despite Latinas in the U.S. leading the charge as the fastest-growing group of entrepreneurs in 2023 and despite the rise of Bachelor’s Degree attainment among them, Latinas continue to feel the pressure of gender role expectations often imposed within Latino culture. A recent Pew Research Center study has shed light on just how much pressure Latinas in America are under.
The study, conducted through a bilingual National Survey of Latinos, captured the voices of over 5,000 Latino adults, offering invaluable insights into the Latina experience in the U.S. One striking finding reveals that more than half of Latinas feel the weight of dual pressures: the expectation to provide for their families and the drive to succeed in their careers. They often find themselves caught between two cultures, each with a different set of expectations, which can feel like walking a tightrope between tradition and modernity.
The study acknowledges that some Latinas in the U.S. are still brought up with traditional Latino values. Marianismo, the cultural archetype that emphasizes qualities like self-sacrifice and devotion to family in women, is still quite prevalent. Leading 53% of Latinas to feel the pressure to care for children or senior family members, provide financial support to families, or live near them. At the same time, 36% of Latinas feel pressure to achieve academic or professional success.
One of the key insights of the study is that it reveals stark disparities within the Latina community, particularly between U.S.-born people and immigrants. U.S.-born Latinas are more likely to feel the weight of gender expectations and societal pressures, reflecting the influence of acculturation on perceptions of identity and gender roles. Among Latina adults born in the U.S. 66% say they feel pressure to get married and have children, compared to 47% of Latina immigrants who report the same pressure.
The Pew Research Center’s study also revealed that Latina women are more likely to say that sexism is an issue than Latino men because they experience it in many aspects of life, including work, school, and entertainment media like movies, TV, and music. For instance, 52% of Latina women say sexism is a big problem at work, while only 44% of Latino men say the same.
Ultimately, the study confirms many of the nuanced challenges Latina women face in the United States, not just due to cultural expectations, traditional gender roles, and societal stressors, but also due to systemic issues like gender-based discrimination. Even in the face of such issues, Latina women seem to prevail and thrive, contributing greatly not just to their families, but also to society by being productive members of it.
To that point, the study found that “88% of Latinas are either extremely or very satisfied (56%) or somewhat satisfied (32%) with their family life,” and “86% say they are extremely or very happy (43%) or somewhat happy (43%)” with how their lives are going. However, the matter remains nuanced; another Pew Research Center study revealed Latinas perceive both progress and stagnation.
For instance, Latina women show higher rates of educational attainment, with a notable surge in bachelor's degree holders from 16% in 2013 to 23% in 2023. Additionally, more and more Latinas are pursuing graduate degrees. Latinas’ engagement in the workforce has also increased from 65% to 69% in 2023. Economically, Latinas have made strides as well, with a 17% rise in median hourly wage over the last decade, from $16.47 in 2013 to $19.23 in 2023, according to the study.
However, these victories are contrasted by issues that have remained static, like the gender pay gap. The study showed that, in 2013, Latina women earned 89 cents for every dollar a Latino man earned. In 2023, they earned 85 cents for every dollar earned by a Latino man. Moreover, the study shows Latina women still make less than non-Latinas, earning only 77 cents for every dollar in 2023. It’s unsurprising that while half of surveyed Latinas say the situation has improved in the last 10 years and nearly half expect further improvement in the next 10 years, a notable portion, 39%, say that the situation hasn’t changed and 34% say it will remain that way for the next decade.
Shedding light on the complexities of the Latina experience in the U.S. is crucial for policymakers, employers, and communities to develop strategies that support the advancement of Latina women. It’s also proof that though Latina women have come a long way, there’s still much progress to be made.
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