Did you drink enough water? How is it understood?

Sufficient liquid is therefore important. An expert explains what you should pay attention to. / Did you drink enough water?

When it is hot, it is particularly important to drink enough – otherwise there is a risk of serious health problems. Prof. Hanns-Christian Gunga from the Institute for Physiology at the Berlin Charité advises that the best way to check whether you have had enough water or other suitable beverages is to use the scales.

If it is one to two kilograms less in the evening than in the morning, this is a clear sign that you have not drunk enough. “The difference should then be filled up in the evening so that you can start the next hot day with normal water levels,” says Gunga. Because on hot days your body loses additional water through sweating.

Have you had enough? Pulse and urine also give it away

Another warning sign of not drinking enough is your heart rate: if it increases sharply even with small physical activities, it is probably high time for a drink. It should be at least 1.5 liters in summer temperatures.

The urine can also provide important clues about the fluid balance. Because the color changes with the amount you drink. The more liquid you take in, the thinner and lighter your urine is. Therefore, a slightly yellow to colorless-transparent urine is ideal. If the urine color is darker, you should drink more.

Pay attention to the skin

A skin tension test also shows whether the body is supplied with sufficient liquid. For example, you create a fold of skin with your thumb and forefinger on the back of your other hand.

When released, it should quickly snap back to its normal position. If the wrinkle is slow to smooth out, this is a sign of poor skin tension, which indicates some degree of dehydration. time to have a drink. So far, so obvious.

But to determine whether you’ve been drinking too little, dermatologist Christoph Liebich from Munich thinks other methods are better. “I would rather put it down to physical symptoms: feeling flabby, headaches, dry oral mucosa,” says the doctor from Munich.

Difficult for laypeople to assess

The reason is that the skin does not react so quickly to a lack of liquid. “Of course, as a dermatologist, I can see that the skin no longer has the shine and juiciness. It’s difficult for laypeople to judge,” says Liebich.

Water is also a favorite way to cool off: by letting it flow from the faucet for a few minutes, ice-cold, over your hands and the lower two-thirds of your forearms. “That’s the most pleasant thing,” says Liebich.

These drinks are suitable on hot summer days

When it’s hot, not all drinks are suitable for drinking by the liter. The best way to meet your fluid requirements is with the following drinks:

Mineral water – still or sparkling
unsweetened tea
Juice spritzers with no added sugar

Lemonades and fruit juices should be enjoyed in small quantities. The drinks should not be ice cold either, as this can disrupt the blood flow in the stomach and the cooling effect on the body is minimal.

You should also avoid alcoholic beverages when the temperature is high. Because alcohol also dilates the vessels and also dehydrates the body.