Are you drinking enough water? Signs you might be dehydrated
Do you constantly reach for a glass of water during heatwaves? It often seems like you're drinking a lot, but in reality, it might be too little. We suggest ways to recognise when your body demands more hydration. Don't miss these signals.
19 August 2024 13:39
Dietitians' recommendations regarding drinking water are clear: We should drink at least 1.5 litres every day. Although we seem to be constantly reaching for a glass, we are not maintaining the proper level of hydration. It’s not that easy.
How much water should you drink?
Dr. Lela Ahlemann, a dietitian specialising in dermatology, phlebology, proctology, and nutrition medicine, spoke about drinking water in the German edition of Vogue magazine. The German Nutrition Society (DGE) recommends that adults drink at least 1.5 litres of water daily, but there are already studies suggesting 1.7 to 3 litres daily.
Few of us can boast such quantities of water in our daily diet. It’s not always a problem, as fresh vegetables and fruits also contain a lot of water. However, sometimes hydration is too low. The body then sends us specific signals. The expert advises paying attention to them and acting quickly, i.e., drinking more water.
What may indicate dehydration?
Dry mouth and feeling thirsty are obvious signs that you need to drink something quickly. However, the expert points out that this should not be allowed because dry mouth weakens the immune barrier of the mucous membrane, making us more prone to infections.
Dark urine or decreased urine output. The expert explains that when we drink too little, urine becomes more concentrated and changes colour. Ideally, it should be pale yellow.
Headaches and dizziness. These can be symptoms of dehydration. Dr. Ahlemann emphasises that headaches occur because of reduced blood volume due to dehydration, which results in insufficient blood and nutrients reaching the brain.
Fatigue and difficulty concentrating. The explanation is simple: Reduced blood volume leads to an inadequate brain supply. Maintaining proper hydration can improve energy levels and cognitive functions.
Dry mouth and skin. These are also typical symptoms. Dr. Ahlemann proposes a simple test: pinch the skin on the back of your hand, and if it slowly returns to its original state, it indicates severe dehydration. Dry skin can also become paler and often itches.
Dark circles under the eyes. According to Dr. Ahlemann, a lack of fluids can lead to the formation and intensification of shadows under the eyes. Dehydration makes the blood thicker, which makes blood vessels more visible, eyes appear sunken, and wrinkles under the eyes deepen.
Constipation. The expert explains it simply: If you drink too little water, the intestines extract too much water from the stool, reducing its volume and causing constipation. This can also lead to bloating.
