Drinking too much or too little
Signs of dehydration don’t always appear right away. Feeling thirsty usually only occurs when the body has lost about two percent of its fluid, which can affect energy levels, concentration, and mood. Another sign is infrequent urination, which is a sign that the body isn’t getting enough fluids.
The color of urine is often monitored, but this value also shows hydration with a delay, as it reflects a state several hours earlier.
Just as too little can be a problem, too much can be a problem. If you drink an extremely large amount of water in a very short period of time, you can develop very brief water intoxication. The kidneys can process about a liter of fluid per hour. If you take in much more than that, the electrolytes in your blood, especially sodium, can become diluted. This condition, called hyponatremia, can lead to brain swelling and can be life-threatening in extreme cases. This is most often the case during extreme sports, when people drink a lot of water without replacing the lost minerals.
If someone lives in a very hot climate and does a lot of physical activity, their fluid needs may naturally be much greater than those of a less active person living in a cooler environment.
The simplest saber
Experts today recommend a simple approach. It is worth drinking throughout the day and paying attention to your body’s signals. For example, it can be practical to start the day with a glass after waking up, drink something with each meal, and increase your fluid intake during exercise or hot weather.
This method allows most people to get enough without having to constantly count cups or use apps.
Overall, the human body has its own very sensitive regulatory system. In most everyday situations, it is enough to pay attention to one signal: true thirst.
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