Drinking enough is important. But how much is enough? And what happens if we don’t drink enough? We tell you how to recognize a lack of fluids and how to fix it.
Water is one of the most important goods for every organism. Often the first signs of dehydration are thirst and headaches . However, if you drink too little over a long period of time, you risk your health. We explain what happens in the body when there is a lack of water and how you can prevent it!
Table of Contents
1. Thirst and a dry mouth
The first sign of dehydration is thirst and a dry mouth. If the body has lost too much water through sweating or going to the toilet , the brain signals that it is time to refill the water.
2. Headache
3. Fatigue, difficulty concentrating and weakness
4. Dark urine and a small amount of urine
5. Dry, chapped and cracked skin
Consequences of water shortage
How much should you drink a day?
The German Society for Nutrition recommends 1.5 liters of liquid per day for adults . It should be drunk regularly with meals and in between so that the body can process the water optimally. However, at high temperatures, humid air, extreme cold, illness, fever, diarrhea , vomiting , physically demanding work and sports, the body needs significantly more water. In the meantime, however, it is recommended to drink about 1 liter per 20-25 kilos of body weight daily . For a person weighing 75 kg, that is around 3 to 3.75 liters per day.
Drink more – that’s how it works
- Replenishing the water balance in the morning
We also lose fluids overnight. So try to drink a glass or two of water first thing in the morning. Try to develop a routine. - Don’t
wait until you’re thirsty to drink Make a habit of drinking regularly and not just when you feel thirsty. This feeling is already a signal from your body that it needs liquid. - Water-rich foods Eating
fruits and vegetables also keeps the body hydrated. Tomatoes, cucumbers, berries, watermelons, zucchini and lettuce are ideal varieties for replenishing the fluid balance. - Always have water to hand
Whether at work or at home: Imagine a bottle, e.g. B. from Mameido , with water or jug, e.g. B. from WMF , tea always ready to hand in your area. This will give you regular reminders to drink. - Drink water with meals
Whether it’s breakfast, lunch, dinner or a snack between meals, get into the habit of drinking at least one large glass of water with every meal. - Smartphone reminder apps
Keep a water diary or use a reminder app. There you can z. B. set the daily drinking amount and reminder times. - Drink Tea
Need a bit of variety or flavor? Then prepare yourself some tea . The best are unsweetened herbs such as green tea, which is not only delicious but also very healthy. - Go for still water Sparkling
water is not digestible for everyone and makes you burp more often. So switch to still water! - Evaluate the taste of
your water Does water taste too boring to you? Then help out and enhance the taste of the water with herbs and fruits. You will notice that you prefer to reach for the bottle. For example, slices of lemon go well with cucumber and mint. - Reduce stress
According to studies, a stressful everyday life makes us more likely to forget to drink. So make sure that you consciously allow yourself some downtime and don’t lose sight of your drinking habits.
