When it comes to supplying the body with enough water, it is first important to know how much fluid your body needs and how you can tell if your current water intake is too low.
The nutritionist Kristin Kirkpatrick and the specialist Dr. Roxanne Sukol from the Cleveland Clinic in the USA explain what to pay attention to when drinking fluids.
Signs of low water intake
According to Kirkpatrick, insufficient water intake often becomes apparent when urinating. If you no longer urinate as often as usual or your urine takes on a dark color, these are possible signs that you haven’t drunk enough water.
The same goes if you have a dry mouth, a constant feeling of hunger, or cravings for sugar, Kirkpatrick adds.
Anyone who drinks too little water can develop symptoms such as fatigue, dizziness, lightheadedness and headaches.
Acute dehydration can also manifest itself in signs of exsiccosis such as reduced skin turgor or standing skin folds.
How much water to drink daily?
The question remains as to how much water is enough to cover your daily fluid needs. “Our fluid and water needs depend on our gender, our activity level, our age and even the environment in which we live,” explains Kirkpatrick in a recent press release.
The Federal Center for Nutrition (BZfE) is more specific and recommends that adults drink around 1.5 liters a day, although the requirement could be significantly higher in particularly dry air, hot temperatures or illnesses such as fever and diarrhea.
Other important factors for fluid intake are sport and age. During physical exertion, the need for fluids increases.
The human body needs enough water to function properly, and “that’s why people who are too sick to drink are prone to further problems,” adds Dr. Roxanne Sukol.
On the other hand, if the body is sufficiently supplied with water, this improves the consistency of the blood, prevents constipation, ensures lubrication and thus good function of joints, prevents damage and disorders of the kidneys as well as certain skin diseases, reduces the formation of wrinkles and tooth decay -Risk.
In addition, physical performance benefits and fluid intake can also help with weight loss, says Dr. Sukol.
How can water intake be increased?
To stay hydrated, Kirkpatrick recommends carrying a water bottle with you. This automatically reminds you to drink regularly.
And of course you don’t necessarily have to drink water to meet your fluid needs. A good alternative are herbal teas, but also soups and foods that contain a lot of water ensure that the body is sufficiently hydrated, says the expert.
Examples of such water-rich foods include salads, spinach and melons, adds Kirkpatrick. The food consumed can also contribute to better hydration if you eat the right foods. (as)