What happens when we don't drink enough? Is it really so bad? And what are the consequences for our health?
Have you had enough to drink today? The answer will probably be somewhere between "I don't know" and "No, not really".
But it's all half as bad anyway. Is it? Well, not really. Even a slight lack of fluids has an effect on our body.
Especially we women tend to drink too little. Many do not feel thirsty. Nevertheless, it is enormously important that you do not become dehydrated.
After all, our body consists of 70% water. We need to constantly supply it with new fluid. Especially when we are physically exerting ourselves or when it is hot.
Table of contents
- Why thirst is a bad sign
- How a headache tells you that you are not drinking enough
- Why you can't concentrate when you're dehydrated
- Why urine turns dark when we drink too little
- Why drinking too little leads to constipation
- Why your skin and lips become dry
- How to distinguish mild and severe symptoms of not drinking enough
- How much you should drink per day
Sometimes you just forget about it. And that is mega unhealthy for our entire body. Water is not simply stored in our body, it takes over many functions.
Thus, it ensures the transport of oxygen and nutrients in the cells, helps us get rid of toxins and much more.
The most common symptoms of not drinking enough
- Headache
- Thirst
- Dizziness
- Chapped lips
- Dry mouth and tongue
- Concentration problems
- Dry skin
- dark urine
When we drink too little, the body becomes dehydrated. What problems arise depends on how much water the body lacks.
But also how long we have drunk too little and whether we lack only water or also minerals.
10 warning signs that you are chronically dehydrated!
Why thirst is a bad sign
We all know thirst. Especially after sports, when hiking or sometimes simply at work. But did you know that thirst is already a very clear warning sign of a lack of fluids?
Our body shows with thirst that we drink too little. Or in other words, that we have drunk too little. Because thirst is already a sign that our body lacks fluid. To be more precise, it is 0.5 percent.
That's why it's best to act before the feeling of thirst can develop.
This works best if you drink fluids regularly throughout the day.
The older we get, the less thirsty we are. That's why it's important to remind older people to drink regularly. Drinking too little can quickly affect their circulation.
With a dry mouth and severe thirst, your water deficit is already at 3%.
15 tricks how to drink more water!
Like everyone who drinks too little, you may know the problem: water is boring. Especially if it is without fruit juice, fruit or herbs.
With a little taste it is much easier. You have every day anew the chance to discover delicious flavors. By the way, ginger also tastes very delicious and is very healthy at the same time!
How a headache tells you that you are not drinking enough
Thirst is followed by a headache. At the latest now we know that we drink too little.
The reason we get headaches is because our blood becomes too thick. It cannot transport oxygen to the brain.
This is what happens when you drink 3 liters of water a day!
Degradation products that should actually be flushed out urgently remain in the blood. The body now begins to economize with the little water it has. The cleansing process is slowed down considerably.
If your head starts to throb, you don't have to resort to pills right away. Grab a large glass of lukewarm tap water. Drink it slowly and, if possible, lie down on your ear for a moment.
You will see that the pain subsides. Especially the typical headaches at work are very often controlled with water.
Try to prevent drinking too little, then you won't have a throbbing head in the first place.
This really helps against headaches!
Tip: If you like to drink water with fizz, you should get a Buy Soda Stream*. You can order it from Amazon. The bubbles make the water taste fresher and you automatically drink more.
For me, this works very well, especially on very hot days. It's also good for the environment, because you don't have to buy mineral water in plastic bottles.
Tip: If you drink too little, then warm water can also be a good method. If it is not too cold, then it is easier to drink in larger quantities. Why this is so, I do not know. But I have noticed it with myself.
While I drink forever on cold water, it works much better with temperate water.
If you still have a hard time, little tricks can often help. A little fizz in the water and bland tap water tastes much fresher. You don't have to buy water bottles, just a one-time device that makes your water sparkle.
I have this in use and am very satisfied with it. Read the many good reviews and inform yourself about it if you know the problem "too little drink".
Why you can't concentrate when you're dehydrated
We drink too little, our brain gets too little oxygen. But that's not enough. Three quarters of our brain consists of water. So how can we concentrate if we drink too little?
This is really enormously difficult for us.
Our attention fades, our head throbs and we get tired. Many people additionally become nervous and complain of dizziness.
What you can do now? Slowly (!) drink a large glass of water and eat a banana or glucose. This will quickly get you out of your concentration slump.
For a little variety and a good taste, you can add fruit or tea to your water. Orange and mint in the water tastes great. To keep the flavor for a long time and to prevent the tea leaves from floating loosely in the water, you should use a Pitcher with built-in strainer* to add.
That's where fruits, vegetables and herbs stay where they should be: In the jug and not in the drinking glass.
Why urine turns dark when we drink too little
We can tell by the color of our pee that we are not drinking enough. The darker the urine, the worse it is. By noon at the latest, our pee should already be very light.
Dark urine is very concentrated. Our body no longer manages to flush out all the toxins. Many remain, especially in the kidneys.
Therefore, drinking too little water damages the kidneys enormously. Especially if this happens over a long period of time.
Tip: If you like to drink mineral water, you should get a Buy Soda Stream*. You can order it from Amazon. The bubbles make the water taste fresher and you automatically drink more.
For me, this works very well, especially on very hot days. Besides, you can save a lot of money. If you have a Buy Soda Stream*, you are also doing something good for the environment. You save a lot of plastic bottles and waste.
Why drinking too little leads to constipation
And since we're on the subject of the toilet, let's stay here for a while. Because it's not only little and dark colored pee that tells you it's time to drink more. But also the stomach and intestines are not happy about it.
Lack of liquid has a very negative effect on our digestion. The poops become small and very hard. They leave our body with great difficulty.
Your body is showing you that you really need to drink more. Be sure to give it some fiber, which will soften the stool and get the bowels moving again.
But please do not forget to drink enough. Only then can the fiber swell.
You drink too little? Try this DIY syrup!
Why your skin and lips become dry
Do you know itchy, flaky skin? Sometimes the wrong skin care products are to blame. But very often it's because we don't drink enough.
It may not look pretty. But our body actually wants to do us a favor. Whether the skin is dry or moisturized is not vital.
It is more important that our organs function properly. And this is exactly where our body sends all the fluid.
So if you have dry skin and chapped lips, you're already suffering from a major fluid deficiency!
Delicious detox smoothie recipes to make!
How to distinguish mild and severe symptoms of not drinking enough
Depending on the extent of fluid deficiency, there are different symptoms with mild to severe side effects.
When we don't drink enough, the first thing we get is thirst and a headache. We are all well aware of that. Or?
Unfortunately, many only notice in the evening when a dull headache sets in that can no longer be stopped. It's very similar for me. Unfortunately, it no longer helps when I pour a liter of water.
Mmhh delicious: 7 homemade detox water recipes
Especially in summer, the risk of heat stroke or heat exhaustion increases enormously. This is because our body needs water to be able to form sweat. Many people find sweat disgusting, but our body needs it for cooling and to avoid overheating.
In the long run, not drinking enough causes us to have problems with digestion and kidney disease.
Weight loss is also possible.
A slight lack of fluids occurs mainly when we simply drink too little because we forget to do so. A stressful day at work, a hiking trip or simply a hot day on which we sweat more. And already you notice symptoms of fluid deficiency.
Symptoms when we drink too little for a long time
A persistent lack of fluid is very unhealthy. The body dries out and can no longer perform many important functions. This condition is also called desiccosis.
A very typical sign of this are standing skin wrinkles. If you pinch the skin on the back of your hand into wrinkles and they do not smooth out again immediately, then you can be sure that not drinking enough is the problem.
- Little and dark colored urine
- Low blood pressure because the amount of blood decreases
- Blockages
- Kidney pain
- Increased body temperature
- Cramps
- Blood clot
- Circulatory collapse
What many don't know is that when you're severely dehydrated, drinking a big glass of water isn't enough.
With a loss of over 3% of body fluid, it takes several hours to a full day for your body to rebalance.
0.5 to 3 percent of body weight
We get thirsty, concentration deteriorates. This is referred to as mild dehydration.
A person with a body weight of 60 kg has 1.8 kg of water too little in his body at 3 percent water desire.
From 5 percent
Now saliva and urine production decrease. We have a dry mouth and find it difficult to concentrate.
A person with a body weight of 60 kg has 3 kg of water too little in his body at 5 percent water desire.
Cardiovascular problems occur. The heart rate increases and the blood volume decreases.
From 6 percent
Our body temperature is greatly increased. Not drinking enough now becomes noticeable through fever.
From 8 percent
The dizziness becomes stronger. Nausea occurs in addition.
From 12 percent
Now we are so confused that we hardly know what we are doing.
From 14 percent
Not much is missing until the circulatory collapse
15 - 20 percent
If we drink too little and become really dehydrated, then death from heart failure occurs in no more than 20 percent.
How much you should drink per day
Drinking too little has a whole range of negative consequences on the body. But how much is enough? And how can you tell?
The German Nutrition Society (DGE) recommends drinking 1.5 liters every day. Best with every meal and also in between.
This is the best way to protect your body from water deprivation.
More water we need when,
- it is very hot
- the humidity is very high
- it is very cold
- we are sick
- one vomits or has diarrhea
- you have to take certain medications
- we play sports or have a very strenuous physical job
Then it can be an additional 0.5 to 1 liter per hour.
Not drinking enough is a problem that many women suffer from. The best way to combat this is to eat lots of foods that contain a lot of water. So fruits and vegetables, salads and soups.
Our conclusion
Not drinking enough is a big challenge for our entire body. Besides thirst and headaches, you can get serious kidney problems.
Eat lots of fruits and vegetables and always have a glass of water or a bottle near you. Then it works with the drinking!
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