Have you ever drank too much water?
The human body consists of almost 70 percent water, depending on age and gender. It fulfills a wide variety of transport tasks: Oxygen and nutrients are delivered to the cells and degradation products are transported away. Therefore, dehydration can pose a serious threat to health. In order to be able to compensate for the fluid loss on hot summer days or during physical exertion, it is particularly important to drink a lot. Not only the amount is decisive, but also what and when is drunk.
This also applies to people with continence problems, because it is often believed: "I drink less, then I have to go to the toilet less." At first glance, that sounds like a logical equation.
In this article you will find out why this is a misconception, what consequences can be expected with this method and how correct drinking behavior should take place according to experts (including checklist "Drinking properly if you have a weak bladder“).
Drinking little encourages the urge to urinate
To reduce the urge to urinate, people with bladder weakness may try to drink less. Unfortunately, the opposite happens here: By drinking less, the urine condenses / concentrates in the bladder. This in turn leads to an irritated bladder and increases the need to urinate. Why is that?
Various toxins in our body are filtered by the kidneys and eliminated from the body in the urine. If the concentrated urine, which contains poisonous substances, remains in the bladder for too long, it will be strongly irritated by the poisonous substances. Infections and regulatory disorders can be the consequences. Furthermore, the bladder muscles are trained by filling the bladder. If this disappears and the bladder is only half filled, the muscles relax. The bladder's capacity gradually decreases and the urge to urinate increases. So if you keep drinking too little, you can exacerbate the continence problem.
In the worst case scenario, a lack of fluids can be life-threatening. Humans are only able to survive for a few days without water because the toxins that are normally excreted in the urine poison the internal organs in a very short time. Less fatal, but damaging consequences can be:
- Declining efficiency
- Headache and tiredness
- Dry skin and mucous membranes
- Digestive problems (including constipation)
- Kidney disease
Symptoms of a lack of fluids can be: dark and concentrated urine, dry mouth, watery eyes, headache, tiredness or a feeling of hunger.
Drink properly if you have a weak bladder
Adequate hydration promotes urination. The more urine there is in the bladder, the better the tissue is cleaned of pathogenic germs.
The German Nutrition Society recommends drinking at least 1.5 to 2 liters throughout the day - the remaining liquid required is absorbed through food. However, this is only a guideline and not a generally applicable rule. Personal hydration depends on various factors: age, weight, activity level, time of year, .... Your own requirements can be roughly calculated using a rule of thumb:
If you are exerting yourself, feeling thirsty, fever, vomiting, diarrhea or taking diuretic drugs or laxatives, more. Accordingly, a person weighing 75 kg is recommended to consume approx. 2.2 liters of liquid daily:
In any case, pay attention to your body signals (dry mouth), external conditions (hot temperatures), your level of activity (sporting activities) and your state of health and adjust your fluid intake if necessary. Ideally, you drink before you feel thirsty.
But it is not just a matter of "how much", but also of "how" and "when". It is recommended to take the liquid in smaller units throughout the day. Our intestines can only absorb about 500 to 800 milliliters of fluid in an hour, the rest is excreted again. So a lot at once doesn't necessarily help a lot. In the case of existing bladder weakness, it is advisable to drink most of the required fluid throughout the day - towards the evening it can be a little less fluid intake, provided that the required total intake is achieved anyway. In this way, unnecessary visits to the toilet at night or overloading the incontinence product can be avoided.
The ideal drink for the human organism is still water. Of course, there is nothing against a homemade juice spritzer for healthy people. Nevertheless, pay attention to a higher proportion of water instead of juice. The more water the better. As an alternative to juice, cucumber, lemon, ginger slices or various herbs are also ideal for adding flavor to your water. Be creative or try the following mix for one Melon-ginger-mint-water out:
- Peel, core and dice 300 g watermelon and honeydew melon
- Peel 1 cm of ginger and cut into slices
- Halve 1 vanilla pod lengthways
- Put the melon cubes, ginger and mint in a container
- Fill up with 1.5 liters of water and chill for about 30 minutes
Drinks that may make you urinate more frequently
Carbonated and high-sugar drinks can irritate a sensitive bladder and have a diuretic effect - the same applies to fruit juices and coffee. Alcohol, whether beer or wine, is not only diuretic, it also dries out the body.
People with bladder weakness should avoid or reduce the following drinks:
- Beverages containing caffeine
- Sugared soft drinks
- Undiluted fruit juices
Water is our elixir of life and an important basic building block of the human body, because it contributes significantly to the maintenance of all body functions and keeps us alive. In the following we have put together a checklist that summarizes everything important and tips on the subject of "drinking properly":
Drinking properly if you have a weak bladder - checklist inkozell ©
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