Thirst is a sign of dehydration, so we should hydrate ourselves much earlier. Dehydration is much more common in the summer months, where we lose more than 11% of our body weight in fluids through sweating. The clinical signs of dehydration include symptoms such as headache, fatigue, dizziness, difficulty concentrating, dry skin, dry mouth and dark urine. The elderly, athletes, infants and patients who take diuretic tablets are at increased risk of dehydration, especially in the summer months.
It is important to stay hydrated in order to maintain the smooth functioning of organs and metabolic processes in our body, body temperature, fluid and electrolyte balance that also affects kidney function, and to keep our skin healthy, hydrated and free of retention. A good indicator of hydration is the color of our urine, which the more transparent it is, the more hydrated we are, while the more yellowish or darker it is, the greater the degree of dehydration. We should also be aware that infections, mainly of the urinary system, can increase due to chronic dehydration.
But how much water should we consume daily?
This depends on our age, body composition, level of physical activity and possible health issues or medication consumption. Ideally, women should consume 1.5-2 liters of water daily and men twice as much. The needs increase if there is mainly aerobic exercise or the ambient temperature is quite high. It would be a good idea to have a bottle of water in front of us wherever we are as a reminder, because we often forget or neglect it. However, in order to have an effect on hydration, there should be an equal distribution in the amount of water we consume in a day and not to drink water only a few times but a large amount. Thus, yes, we will consume the water we need but we will not ensure its absorption, because we will excrete it very quickly through urine.
Don't forget to start your day with a glass of water, after abstaining from drinking for so many hours due to sleep. An alternative way to increase fluid intake is to consume fruits and vegetables rich in water, such as watermelon, cantaloupe, cucumber, zucchini and tomatoes. In addition, unsweetened juices, iced tea, naturally carbonated water and some herbal drinks can help with your total daily fluid intake.
Be careful when consuming soft drinks or sugary drinks because they provide a lot of calories. At the same time, we should limit salt, caffeine and alcohol, which can cause dehydration, or counteract the fluid retention they cause by consuming even larger amounts of water.
In summary, listen to your thirst and don't neglect or replace water consumption!
Clinical dietician, MSc., PhDc.
Academic Head of the Dietetics Department of the Metropolitan College of Thessaloniki
