How do you actually notice that you are drinking too little?
Unbelievable but true: when you're thirsty, your body is already one percent dehydrated - that's almost the equivalent of a whole bottle of water! But when you're stressed or concentrating on a challenging task, your brain can suppress the feeling of thirst and you become tired and unfocused. This is when you should give yourself what you urgently need: more water, please!
If you ignore your body's desire for water, you will lose more and more fluids. If you lose two percent or 1.4 liters of water, your stamina will decrease and you risk muscle cramps. If you lose three to five percent water, you will lose moisture, your skin will lose its elasticity and your strength will noticeably decrease. Even your saliva and urine flow will decrease! If you lose five to ten percent, you will experience headaches, a rapid pulse and dizziness. And if you lose 15 percent or more than 10 liters of water, you are in real danger.
But don't panic! You can easily prevent this by looking after your body and giving it what it needs. Drink enough water, preferably before you get thirsty, to keep your fluid balance in check. Pretty straightforward really, isn't it?
By the way: Your urine is also a good indication of your fluid balance. If it is light yellow, your body is doing well. But if it is dark yellow, you should drink more immediately to prevent further dehydration.
