7 Signs you're not drinking enough water

You may think you’re drinking enough water, but if you spent most of the day with a cup of coffee by your side, you’re probably more dehydrated than you think. After all, the numbers don’t lie: the human body is about 70% water, and we lose up to two and a half litres of it per day doing just normal activities. Even breathing causes a lot of fluid loss — we exhale around half a litre over the course of the day.

How much water should you drink a day?

In order for the fluid balance in our bodies to be maintained, drinking enough water is clearly key. According to the Mayo Clinic — which uses insights from the U.S. National Academies of Science, Engineering and Medicine — adult women should take in about 2.7 litres of fluids per day, while men should get 3.7 litres per day. And even though about 20% of those totals can come from food (fruit, soup, vegetables, etc.) very few of us really do achieve such high quantities.

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Why do we need to top up hydration?

“Hydration is one of the simplest but most overlooked foundations of good health,” explains Lola Biggs, Registered Dietitian at Together Health. “Even mild dehydration can affect energy, concentration, mood, digestion and physical performance, often before we realise what's happening,” she says. It's particularly important to remember to rehydrate when the temperature goes up. “During hot weather, staying hydrated becomes even more important as the body loses water and electrolytes through sweat to regulate temperature,” Lola explains.

But how do you know if you really are dehydrated? We asked Dr. Lela Ahlemann, a specialist in dermatology, proctology, and nutritional medicine to share her insights. Here, she tells us the seven most common signs you’re not drinking enough water.

7 signs you’re not drinking enough water

Dry mouth and a feeling of thirst

A very typical sign of dehydration is — obviously — experiencing the feeling of thirst. This, along with a dry mouth, is often the first sign that you need water. And, for good reason: Not only does a dry mouth signify a lack of fluids, but also that your immune system is becoming weakened. “A dry mouth can lead to the oral mucosa, an immune defence, being weakened and you can become more prone to infections,” explains Ahlemann. “If you can’t manage to drink water when you have a dry mouth, then you should at least rinse it out with a little liquid.”

Dark urine or less urine production

“When we drink too little, our urine becomes concentrated and changes colour,” explains Ahlemann. According to the doctor, pale yellow urine is ideal. “If your urine is dark, that’s a clear sign that you should definitely drink more. Looking at your own urine is the easiest self-test to check whether you’ve drunk enough water.”

Headaches and dizziness

“Headache and dizziness can be caused by reduced blood volume due to dehydration, which means that our brain is no longer well supplied with blood and nutrients,” says Ahlemann, who adds that if you often feel dizzy, you should definitely visit a doctor.

Fatigue and problems concentrating

Fatigue and difficulty concentrating can also be due to a lack of fluids and are one of the most common signs you’re not drinking enough water. “Here, too, the reduced blood volume is to blame, which, as mentioned, means that our brain is not optimally supplied,” explains the doctor.

Dry skin and lips

According to Ahlemann, typical signs of dehydration include dry skin and lips. You can find out whether this is the case for you with a small self-test: “Pinch the skin on the back of your hand between two fingers and pull it up. If it seems slow to return to its original state, that is a sign of dehydration.” In addition, many people experience increased itching due to dry skin. “The skin may also appear paler because the oxygen and micronutrient supply is no longer optimal,” she adds.

Dark circles under the eyes

According to Ahlemann, “if you don’t drink enough, the blood becomes thicker, which tends to make the vessels more visible. Sunken eyes, dark circles, and increased eye wrinkles can be a sign that you’re not drinking enough.”

Constipation

A typical sign that you are not drinking enough? Constipation. It’s easy to understand why this happens: If you drink too little, your intestines withdraw too much water from the stool, which in turn reduces their volume. When the intestinal tract is not full, the body doesn’t feel compelled to eliminate waste. “In medicine, we speak of constipation when we talk about solid stools due to water deprivation,” explains Ahleman. “But what many people don’t know is that drinking too little can also cause a bloated stomach.”

How can I stay hydrated?

So, now we know the importance of staying hydrated, and how to recognise when we're not getting enough water, how do we make sure we're hitting the intake we need? “One of the easiest ways to drink more is to keep water visible and accessible. Whether it's on your desk, in the car or in your bag,” says Lola.

And, make sure you keep your water levels consistent so you don't just reach for your water bottle when you're gasping. “I recommend drinking 'little and often'. Sipping water regularly throughout the day is generally more effective than waiting until you're thirsty and then trying to catch up,” Lola explains.

If you find yourself forgetting, try pairing it with moments that are already cemented in your routine. “A simple trick is to link drinking water to existing habits. For example, the ‘first sip’ rule – keep a large glass of water by your bed and drink it first thing when you wake up before checking your phone in the morning," says Lola. "Then have a glass before meals or after returning from a walk,” she adds.

And if you want to keep a measure on how much you're drinking, and when, "using a water bottle with time markers or volume can be helpful as can the ‘one bottle ahead’ rule – refill your bottle as soon as it’s empty, not when you’re thirsty," says Lola.

Original article appeared on Vogue Germany