Lack of fluid can also be detected in the urine
The summer, with temperatures over 30 degrees Celsius, can sweat all over Germany. A lot of drinking is especially important now to keep the body fit and healthy. With a simple trick everyone can see if he drinks enough. In the absence of thirst apps remind you to drink.
If we drink too little, the body sends us next to the feeling of thirst even more signals such as dizziness, constipation and headaches. Then you should immediately reach for the water bottle. In many cases it will be better afterwards. Because: If we drink too little, the organism no longer works reliably.
Dark urine due to lack of fluid
The urine is the best way to detect dehydration. Usually urine has a light to dark yellow color. The color he gets through the bile pigments. These form during the breakdown of the red blood cells. The more you drink, the brighter the urine gets. Anyone who absorbs too little liquid can therefore observe a discoloration of the urine.
There is a simple rule of thumb: Once a day you should have a light urine, then the body indicates that it has received enough fluid. Excessive sweating or lack of fluid intensifies the color. The body requires more cooling wet.
Body sweat cools the body
To counteract high temperatures, the body uses an effective cooling system: sweating. It is vital for us humans to keep body temperature constant at around 37 degrees. In addition, the body loses up to a liter of fluid on an extremely hot day in Germany. This is the opinion of the German Nutrition Society (DGF).
The normal fluid requirement of about 2.5 liters per day, which is covered by drinks and the water content in solid foods, so can increase considerably. Also, the minerals lost with sweat, such as sodium, potassium and magnesium, must be replaced.
Circulatory failure in case of lack of water
If this is not enough, dizziness, circulatory problems, vomiting and muscle cramps can occur, as water loss reduces the supply of oxygen and nutrients to the muscle cells.
Those at particular risk of heat are people whose circulation is not very stable anyway, such as the chronically ill, the overweight and the elderly. The latter are particularly susceptible to dehydration, which can lead to increased susceptibility to infections and life-threatening conditions such as unconsciousness, circulatory or renal failure. Even children should drink regularly and adequately.
Am I drinking enough? Apps for the thirst
In general, about two and a half to three liters should be drunk throughout the day. The free app “Plant Nanny – Water Reminder”, for example, helps to think about drinking. The app calculates based on the weight, how much you should drink a day and reminds at regular intervals by push notification to drink. The trick: with each sip a virtual plant is poured until it is fully grown.
If you do not drink enough and regularly in real life, the seedling will die of thirst. Similarly, the free app “Water Balance”, which calculates the water needs, however, a little more precise. These are also available for free for Android smartphone and iPhone.
What should I drink?
Ideal thirst quenchers are mineral water, cooled herbal and fruit teas or diluted fruit and vegetable juices. They usually contain enough minerals to replace the sweated salts. On the other hand, sugar-rich lemonades cause even more thirst.
Beware of icy drinks: they can cause stomach discomfort. In addition, the body has to work more to warm the fluid to body temperature. Alcohol should be better avoided. It dries out the body and dilates the vessels, which puts even more stress on the heart.