What happens when we drink tea regularly

5 warning signs of lack of water in the body

5 physical warning signs that you are not drinking enough

Drinking enough is important. But how much is enough? And what happens if we don't drink enough? We reveal how you can recognize a lack of fluids and how you can remedy it.

Water is one of the most important goods for every organism. Often the first signs of dehydration are shown by thirst and headaches. However, those who keep drinking too little risk their health. We explain what happens in the body when there is a lack of water and how you can prevent it!

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 using the toilet, the brain signals that it is time to top up the water.

2. headache

The headache arises when that Blood becomes too thick and can no longer transport enough oxygen to the brain. Therefore, it is better to have a glass of water first than a headache pill. The headache can be prevented by drinking regularly.

3. Fatigue, difficulty concentrating and weakness

The headache often causes concentration problems. We get nervous and the attention disappears. Through the Lack of oxygen in the brain fatigue occurs, which in the long run manifests itself in weakness. Often there is also a feeling of dizziness and reduced attention of the eyes, so that stimuli and images are processed less quickly.

4. Dark urine and a small amount of urine

Due to the lack of fluids, the urine turns dark yellow, sometimes even light brown. The amount of urine also decreases. You should drink water now at the latest. The color of the urine is caused by the dye bilirubin, which is produced by the bile or is a breakdown product of the red blood cells. It is filtered by the body and excreted in the urine. Is the Concentrated urine, there is a lot of the dye and the urine turns dark. The decreased water intake by the body can be added to Constipation because the body withdraws too much water from the intestinal contents, which means that it can no longer pass through the intestine smoothly.

5. Dry, rough and cracked skin

A lack of water can cause it to dry, flaky, brittle, cracked and itchy skin come. The skin, e.g. B. in the face sunken and look wrinkled. The body initially uses the existing fluid for the function of the organs. The skin has to retract here. So drink plenty of fluids to avoid dry skin. Additional effect: Sufficient water plumps up the skin from the inside. It looks smoother, younger and more resilient.

Consequences of lack of water

A lack of fluids can disrupt various functions in the body. The risk of infection increases because the mucous membranes are dry. In addition, low blood pressure can occur as the amount of blood decreases. This also increases the risk of thrombosis. Are also possible chronic constipationbecause the body removes a lot of water from the pulp. The reduced amount of urine can lead to kidney pain and functional disorders of the kidneys. Likewise, people with a lack of water are more prone to muscle cramps and seizures.

Step in the event of severe dehydration (10 percent) Disorders of consciousness, orientation and circulation. A deficiency of twelve percent or more can lead to a hypovolemic shock: Despite the small amount of blood, the heart pumps more intensely in order to supply the brain with sufficient oxygen. Other areas of the body are neglected, so that unconsciousness is not uncommon. In the worst case scenario, there is a circulatory collapse and a coma.

How much should you drink a day?

The German Nutrition Society recommends 1.5 liters of fluid per day for adults. It should be drunk regularly with meals and in between so that the body can process the water optimally. At high temperatures, moist air, extreme cold, illness, fever, diarrhea, vomiting, physically strenuous work and sport, the body needs significantly more water. However, it is now recommended drink approx. 1 liter per 20-25 kilograms of body weight per day. For a person weighing 75 kg, that's around 3 to 3.75 liters per day.

Drink more - that's how it works

  1. Fill up the water balance in the morning
    We also lose fluids overnight. So try to drink one or two glasses of water first thing in the morning. Try to develop a routine.
  2. Do not drink until you are thirsty
    Make a habit of drinking regularly, not just when you feel thirsty. This feeling is already a signal from your body that it needs fluids.
  3. Eat foods that contain water
    Fruits and vegetables also provide the body with fluids. Tomatoes, cucumbers, berries, watermelon, zucchini and salads are ideal varieties for replenishing the fluid balance.
  4. Always have water to hand
    Whether at work or at home: Imagine a bottle, e.g. B. from Mameido, with water or jug, z. B. from WMF, tea always close at hand. This will regularly remind you to drink.
  5. Drink water with meals
    Whether breakfast, lunch, dinner or snacks in between: Get into the habit of drinking at least one large glass of water with every meal.
  6. Reminder apps for smartphones
    Keep a water diary or use an app as a reminder. There z. B. set the daily drinking amount and reminder times.
  7. Drink tea
    Do you need a little variety or taste? Then make yourself some tea. Unsweetened herbs like green tea, which is not only delicious, but also very healthy, are best.
  8. Use still water
    Carbonated water is not digestible for everyone and causes belching more frequently. So switch to still water!
  9. Enhance the taste of your water
    Does water taste too boring for you? Then help and enhance the taste of the water with herbs and fruits. You will find that you would rather reach for the bottle. For example, lemon wedges go wonderfully with cucumber and mint.

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