Already drunk today? - Effects of lack of fluid

In this second installment of my "Why Drinking Is So Important" series, we explore the consequences of dehydration. We also discuss how to stay hydrated—after all, it's not always easy for all of us...

Here By the way, you will get to the first part of the mini-series, which is about why our body needs water at all.

How do I recognize dehydration?

When our body is dehydrated, it performs less well, both physically and mentally. Symptoms like fatigue or poor concentration are often quickly attributed to other circumstances by people who don't know their bodies well or aren't consciously aware of their drinking habits. As a result, many are often unaware that they aren't drinking enough water in the first place.

Signs of dehydration may include:

• severe thirst or dry, “sticky” mouth
• dry eyes or blurred vision
• Headache
• Dizziness or disorientation
• Signs of tiredness, confusion or anger
• Mood swings
• Body aches
• Muscle cramps
• bad breath
• dark urine
• Fever
• wrinkled or dry skin
• lack of sweat production

By the way, hunger can actually be a sign of thirst. So, for example, if you feel hungry again shortly after eating, it may just be that your body is craving water. In such situations, it's a good idea to drink a glass of water first.

I don’t drink enough – what now?

If you don't drink enough, your body lacks the necessary fluids. Depending on the severity of the deficiency, anything from mild discomfort to serious health problems can occur. I listed the signs of incipient dehydration in the last section. Headaches, thirst, and lack of concentration are the most prominent symptoms.
In the long term, dehydration leads to dehydration, also known as exsiccosis. This can lead to kidney disease, persistent constipation, or even life-threatening hypovolemia. This causes the amount of blood circulating in the blood vessels to decrease, resulting in circulatory collapse. Fortunately, this is quite rare, so don't panic!

What many people don't realize, however, is that dehydration isn't just about drinking a large gulp of water. The body can need several hours or even up to a day to rehydrate. Therefore, you should make sure to drink plenty of fluids throughout the rest of the day (or in general).

What benefits does adequate hydration provide me beyond maintaining my bodily functions?

If you're still not convinced at this point that adequate hydration is important, then perhaps this section will encourage you. When we drink enough, our body is not only satisfied, but truly happy.

Here are a few more reasons that show the benefits of drinking water:

• Nutrients, including oxygen, vitamins and hormones are transported to the cells
• digestion is supported
• Toxins are flushed out
• our organs can function properly
• radiant, healthy skin
• more energy
• better ability to concentrate
• we feel more balanced and alert
• Temperature and metabolism regulation
• reduces inflammation
• slows down aging processes

By the way, the argument that you constantly have to run to the bathroom when you drink a lot isn't really an excuse. After all, we're not camels...
No, joking aside. If you're a light drinker and try to drink more, it's obviously a really annoying side effect. But your bladder and body adapt pretty quickly. When drinking a lot becomes a habit, your body notices, and after about seven to ten days, you won't need to go to the bathroom as often.

How do I manage to drink more?

For some of us, drinking water is as easy as breathing, blinking, or chewing gum. Others (and I was one of them for a very long time, by the way) simply can't get it right and have to establish drinking like any other habit. Then one day you make a special resolution to drink at least 1.5 liters, and the next day you've forgotten all about it.
Here are a few tips that helped me learn to love drinking a lot:

Develop a routine

The body loses up to two liters of water overnight! You can prevent this by drinking a large glass of water before bed. If you then drink a good amount of water immediately after waking up, your body will be happy, and you'll immediately feel more energized and alert.
Drinking in the morning and evening is a great way to stay hydrated if you find it difficult to get a certain amount of fluids during the day.

It can also be extremely helpful to refill your glass/bottle immediately after you've finished drinking. If you always have a glass of water in front of you on your desk, you're more likely to drink than if you don't have one within sight.

The container makes it

The glass or bottle you drink from can make SUCH a difference! I personally tried dozens of different containers until I found the perfect one for me. Factors you can vary and consider include: capacity, material, size, weight, and drinking opening. This might sound fussy and exaggerated, but tastes really do differ. Some people fill up a huge 2-liter bottle once a day and drink from it throughout the day – and some prefer 0.2-liter glasses. Some prefer a bottle with the largest possible opening – and others prefer drinking from a straw.
For example, I've discovered that I prefer drinking from a 0.5-liter Mason jar with a (metal) straw. I can't really say why, but I love it!
Find what's good for you.

Eat your water

We also consume water through food. Fruits and vegetables, in particular, often have a very high water content. Therefore, it's worth including extra fruits and vegetables in your diet, not just because of their many beneficial nutrients.

Prime examples are cucumber, celery, lettuce, rhubarb, melon, strawberries, tomatoes, grapefruit and pineapple.

Water tastes boring?

Not everyone is a fan of pure water taste.For some people, it can be much easier to drink more if they use flavored water (z.B. with lemon or orange slices, mint, cucumber, or berries). Coffee or tea can also be good alternatives to drinking water. However, especially with coffee, you should be careful not to drink too much.

Take water with you

If you're on the go or distracted all day, it can often be difficult to get enough water. You don't want to buy a new plastic bottle or even think about drinking something. I've gotten into the habit of always carrying a water bottle with me. I can then refill it whenever I need to. This, too, is a habit that needs to be developed. But at some point, packing the bottle becomes as natural as taking your keys or wallet. And let's be honest – we usually carry a bag anyway. Not wanting to lug the weight around for long periods of time is just another reason to drink water – because then your bag also becomes lighter. .

Let us help you

If you find it difficult to remember to drink water, apps like "Drink Water" or "Plant Nanny" can help. These remind you to drink and let you track your progress (in a fun way). Of course, you can also add reminders to your calendar.
Of course, you have to be consistent with this at first. But once the habit is established, you won't need the reminders anymore.

As you can see, all these tips for combating dehydration are aimed at helping you do YOUR THING. Try to figure out what works best for you and don't be afraid to try different methods. Take a playful approach and don't be too hard on yourself. Then you'll definitely succeed!

If you would like to learn more about healthy eating, mindfulness or sustainability, take a look here over.