How to stay hydrated: Recognizing your body's thirst signals

Do you constantly reach for a glass of water during heatwaves? It often seems like you're drinking a lot, but in reality, it might turn out to be too little. We suggest how to recognize when your body demands more hydration. Don't miss these signals.

Dietitians' recommendations regarding drinking water are clear: We should drink at least 50 ounces every day. Although we seem to be constantly reaching for a glass, we are not maintaining the proper level of hydration. It’s not that easy.

Dr. Lela Ahlemann, a dietitian who specializes in dermatology, phlebology, proctology, and nutrition medicine, spoke about drinking water in the German edition of Vogue magazine. The German Nutrition Society (DGE) recommends that adults drink at least 50 ounces of water daily, but some studies suggest sixty to one hundred ounces daily.

Few of us can boast of such quantities of water in our daily diet. It's not always a problem because fresh vegetables and fruits also contain a lot of water. However, sometimes hydration is too low. The body then sends us specific signals. The expert advises paying attention to them and acting quickly, i.e., drinking more water.

Dry mouth and feeling thirsty are obvious signs that you need to drink something quickly. However, the expert points out that this should not be allowed because dry mouth weakens the immune barrier of the mucous membrane, making us more prone to infections.

Dark urine or decreased urine output. The expert explains that when we drink too little, urine becomes more concentrated and changes color. Ideally, it should be pale yellow.

Headaches and dizziness. These can be symptoms of dehydration. Dr. Ahlemann emphasizes that headaches occur because of reduced blood volume due to dehydration, which results in insufficient blood and nutrients reaching the brain.

Fatigue and difficulty concentrating. The explanation is simple: Reduced blood volume leads to inadequate brain supply. Maintaining proper hydration can increase energy levels and cognitive functions.

Dry mouth and skin. These are also typical symptoms. Dr. Ahlemann proposes a simple test: pinch the skin on the back of your hand, and if it returns to its original state slowly, it indicates severe dehydration. Dry skin can also become paler and often itches.

Dark circles under the eyes. According to Dr. Ahlemann, a lack of fluids can lead to the formation and intensification of shadows under the eyes. Dehydration makes the blood thicker, which makes blood vessels more visible, eyes appear sunken, and wrinkles under the eyes deepen.

Constipation. The expert explains it simply—if you drink too little water, the intestines extract too much water from the stool, reducing its volume and causing constipation. This can also lead to bloating.