Experts Warn: No Universal Formula for Water, Urine Color is Key Alarm
During the heatwave in Croatia, doctors and nutritionists emphasize individual fluid needs and warn that overhydration is not harmless.
During the heatwave in Croatia, doctors and nutritionists emphasize individual fluid needs and warn that overhydration is not harmless.
As Croatia battles a prolonged heatwave with temperatures reaching as high as 35 to 37 degrees Celsius, the issue of proper hydration becomes crucial for health. Although the advice of eight glasses of water a day has been repeated for years, experts now warn that this universal formula does not apply to everyone.
According to a report from Tportal, Tamara Hew-Butler, associate professor of kinesiology at Wayne State University in the U.S., criticized the widely accepted recommendation. "It's a one-size-fits-all approach that actually doesn't fit anyone," said Hew-Butler. Her warning comes at a time when many people automatically reach for larger amounts of water without considering their own body composition, muscle mass, physical activity level, or ambient temperature.
As Tportal reports, one of the most reliable signs of hydration status is urine color. Nutritionist Gabrielle Judd from Johns Hopkins Bayview Medical Center explained what to look for. "Ideally, urine should be a pale, straw-yellow color. If it is dark yellow or golden, you are likely dehydrated," Judd said. Other symptoms to watch for include excessive thirst, dry mouth, headache, fatigue, dizziness, muscle cramps, and rapid heart rate.
Dnevnik.hr reports a statement by Dr. Filip Đerke, who highlighted the cumulative effect of heat. "High heat is not as dangerous on the first day, and we don't really see a difference between 35 or 37 degrees. But on the third, fourth, fifth day, it is precisely what this heatwave brings that makes a difference, and it becomes very dangerous for our citizens," Dr. Đerke warned for Dnevnik Nove TV. Therefore, it is extremely important to maintain regular fluid intake over a longer period, not just react to the first wave of heat.
According to Tportal sources, part of the daily water needs can be met through diet. Cucumbers, celery, and lettuce contain about 95% water, making them excellent allies against dehydration. Other fresh fruits and vegetables, such as watermelon, peaches, tomatoes, and grapes, can also contribute to overall fluid intake.
Although insufficient water intake is more common, experts also warn of the danger of drinking excessive amounts in a short period. This can cause a drop in blood sodium levels and lead to dangerous swelling of cells, including brain cells. A warning sign can be completely colorless urine, especially if accompanied by nausea, bloating, headache, or disorientation.
