Darrick Robles A healthy body needs water – especially in summer. cry doctor dr Samuel Menon shares tips on how to stay hydrated during the hot months. It also explains the most important warning signs that can indicate a lack of fluids.
Summer is here and you might already be packing for a trip to the bathing lake or the next barbecue party. But do you also think about your water balance – and do you know the signs of dehydration?
Why does the body need water?
Water is required for many vital bodily functions. It transports nutrients to our cells and ensures that waste and toxins are flushed out of the body. It cushions the brain and lubricates the joints. It also helps regulate body temperature through sweating .
Dehydration (also: dehydration, dehydration) means: The body loses more water than it absorbs. Dehydration has a variety of effects on our health.
Even with a slight lack of fluids, our ability to concentrate decreases. Headaches , extreme tiredness and constipation can also occur. Dehydration can make skin dry, dull and itchy. There is even a body of evidence that it can affect our sleep quality.
How Much Water Should I Drink?
The answer depends on many factors – age and the weather, for example. Certain illnesses may also require more fluids. The German Society for Nutrition (DGE 2018) recommends adults to drink 1.5 to 2.5 liters of liquid daily under normal conditions. This corresponds to 5 to 6 glasses of 0.3 liters each. These guidelines apply to healthy people. However, individual needs may vary.
Which drinks are suitable for adequate hydration?
“There are no hard and fast rules about how to meet your daily fluid requirements,” explains Med-Healths doctor Dr. Samuel Menon, chief physician at Livi.
“It doesn’t always have to be a water bottle that we carry around with us. We also get fluids from our diet, mostly from fruits and vegetables. Juices, tea and coffee also help to meet fluid requirements.”
dr However, Menon advises limiting coffee consumption due to the caffeine it contains. Over the long term, excessive caffeine consumption can lead to sleep disorders and cardiovascular problems. Here you will find 5 decaffeinated coffee alternatives .
What scientific evidence is there on fluid needs?
Fluid balance is the absorption, distribution and release of water and its components by the organism. This process is very complex.
It closely monitors osmolarity (the concentration of salt, potassium and other components in our body fluids). As soon as the concentration is too high, the body releases an antidiuretic hormone (ADH). This hormone tells the kidneys to retain water by reducing urination . At the same time, it tells the brain to stimulate thirst so that we drink something. Similarly, when osmolarity is too low, the kidneys cause urination.
“Healthy kidneys make most of the adjustments necessary to keep our bodies hydrated,” explains Dr. Meno. “Drinking a reasonable amount of liquid so that the kidneys can do it right is all a healthy person has to pay attention to.” That means in plain language: don’t drink so little that you’re thirsty and not so much that you’re constantly have to go to the toilet.
Can you actually drink too much?
Clear answer: Yes! But if you’re otherwise healthy, it’s usually harmless. In most cases, this will only cause you to need to go to the bathroom more often.
How do I know I’m dehydrated?
The most common sign of dehydration is thirst. Other common signs of mild to moderate dehydration include:
- a dry and sticky mouth (less saliva)
- you have to go to the toilet less often
- feeling light-headed
- headache
- dark yellow urine
Severe dehydration can be extremely serious. Signs include:
- reduced feeling of thirst
- Low blood pressure
- dizziness or fainting
- greatly reduced urine output
- delirium (mental confusion and loss of consciousness)
What are the symptoms of dehydrated children?
It can be more difficult to identify dehydration in children and infants because they do not show the typical signs of mild dehydration. Only when dehydration is moderate do certain signs appear, such as:
- Listlessness or irritability
- high heart rate ( palpitations )
- rapid breathing
- sunken eyes
- urinating less often than usual
Babies may also have a sunken fontanelle or tender spot on the front of the head if they are dehydrated.
Why are some people particularly prone to dehydration?
“Many things can affect the likelihood of dehydration,” explains Dr. Menon, “this includes, for example, our lifestyle and our environment.”
In hot, dry weather or when exercising , the body loses significantly more water through perspiration . In this case, you should drink more to replace the lost fluid.
“Even with fever , vomiting or diarrhea , the body loses more fluid than usual through the skin, lungs or intestines,” explains Dr. Meno.
In addition, some diseases, such as B. diabetes or kidney disease , which affect the way our body regulates its fluid balance. Therefore, people with these diseases are particularly susceptible to dehydration.
Why Does Alcohol Consumption Lead to Dehydration?
Many people are particularly thirsty in the morning after a night of partying. Alcohol inhibits the release of ADH — the antidiuretic hormone that causes the kidneys to retain water.
“When we have less ADH, more fluid is excreted through the kidneys,” explains Dr. Meno. “When you binge on espressos during the day and martinis at night, dehydration is inevitable.”
Can dehydration have long-term complications?
The body can compensate for mild to moderate dehydration and it has no lasting effects.
However, chronic or prolonged dehydration can increase the risk of infection . Severe dehydration can damage the kidneys and even lead to kidney failure.
When should I see a doctor?
Serious dehydration of the body can be extremely dangerous. Warning signs to look out for in yourself or others include: B. reduced responsiveness, sunken eyes, tachycardia and rapid breathing .
In most cases, however, mild to moderate dehydration is not a cause for concern. As soon as you drink something, these symptoms go away and your body works to rebalance the fluid balance.
Do you suspect that you have dehydration (lack of fluids)? Speak to a doctor for more information and advice.
