8 signs you're not drinking enough water (and how to fix it)

Mats Silvan

You may think you're drinking enough water, but if you're only getting through the day with a cup of coffee, your body is probably more dehydrated than you think. The human body is about 70% water and loses up to 2.5 liters every day - even just through breathing.

But how do you know if you're truly dehydrated? Doctors Dr. Lela Ahlemann and Dr. Heather Viola share the eight most common signs of dehydration and how to improve the situation.

First of all, what causes dehydration?

Dehydration occurs when the body loses more fluids than it takes in. The main reasons include:

- Insufficient water intake;

- High body temperature, illnesses such as sepsis or kidney problems;

- Strenuous physical activity;

- Consumption of dehydrating drinks (alcohol, too much coffee, etc.);

- Medications such as laxatives, diuretics, antihistamines.

Drinks that don't hydrate you (even though they're liquid)

- Alcohol is among the most dehydrating drinks - it increases urination and decreases levels of the hormone ADH, which helps retain water in the body.

- Coffee, in moderate amounts (up to 3 cups per day), does not cause significant dehydration, but more than that can have a negative impact.

- Fizzy drinks are not particularly dehydrating, but because of the sugar and caffeine they contain, they can indirectly contribute to fluid loss. As always, balance is key.

How much water should we drink?

According to the Mayo Clinic, it is recommended that women drink about 2.7 liters of water per day, while men drink about 3.7 liters. About 20% of this intake can come from food, but most people don't reach this level.

Now, the 8 most common signs that you are drinking too little water:

- Dry mouth and thirst – The classic first sign. Dry mouth weakens the immune defense and can lead to bad breath.

- Increased hunger – The body often confuses thirst with hunger.

- Dark or scanty urine – The ideal urine color is light yellow. A darker color indicates dehydration.

- Headache and dizziness – An indicator of decreased blood circulation and oxygen supply.

- Fatigue and lack of concentration – The brain does not receive enough nutrients when there is little water in the body.

- Dry skin and lips – Simple test: grab your skin in your hand and pull. If it doesn't spring back quickly, you're dehydrated.

- Dark circles under the eyes – Thickened blood makes blood vessels more visible.

- Constipation – The body takes more water from the intestines when you are dehydrated, hardening the stool.

How to hydrate?

Water is always the best choice.

Other options: electrolyte drinks, coconut water, diluted fruit juices, herbal teas, sparkling water.

Hydrating foods : watermelon, cantaloupe, cucumber, green salad, celery.

Practical tip: Always carry a bottle of water with you and set alarms to remind yourself to drink water. In more severe cases, serum treatment may also be required.

_{Hydration isn't just a habit – it's a necessity for the body, mind, and skin.}

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_{Source: Vogue}