Can you eat water

The ideal amount to drink - How much fluid does your body really need?

The more stressful the day, the easier it is to forget to drink enough. In the evening at the latest, this becomes noticeable, for example, with a headache. But why is drinking so important and how much should you really drink per day?

When you get to the office in the morning, the first thing you do is grab a bottle of water. But it gets stressful and you run from meeting to meeting, it often remains unopened. You usually notice that too late and you quickly feel guilty about it. Because actually you should drink at least 2-3 liters a day. But is that even true? And why exactly this amount?

Your body consists of around 60% water, your brain even up to 80%.

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This is what water does in your body:

  • It cools your body when you sweat
  • It is required as a solvent for metabolism and transport processes
  • It is part of all body cells and fluids
  • It takes part in biochemical reactions as a reaction partner

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Optimal drinking amount: You should drink this much per day!

Approximately 2.5 liters of water are lost every day through excretions and through the skin - this has to be brought back in somehow. An adult should be a dayat least 1.3 to 1.5 liters drink. You take the rest of the liquid you dispense with solid food. However, the recommended amount is higher during exercise, heat, illness or certain diets. In order to remain efficient and to compensate for the loss of fluids, endurance athletes are advised, for example, to drink 0.15 to 0.25 liters every 15 to 20 minutes.


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Who has an increased fluid requirement?

Infants and children need more fluids than adults. Children are less thirsty and often forget to drink while playing - infants are even particularly prone to dehydration.

Older people often behave according to the rule that one must not drink anything while eating. In addition, they rarely feel thirsty. But they in particular need sufficient fluids in order to remain mentally and physically efficient.

Water requirement calculator: Calculate the fluid requirement

As a rule of thumb, 30 to 40 milliliters of water per kilogram of body weight apply - for healthy people. By the way: drinking in reserve does not work. Your intestines can only absorb 500 to 800 milliliters of water per hour, everything else is simply excreted again. It is best to listen to your body, it usually answers early. A smaller glass per hour is optimal.

What if you don't drink enough?

A lack of water can cause irreparable damage to the organism. If your diet does not contain enough water, it can lead to a change in the flow properties of your blood, degradation products no longer being excreted via the kidneys and muscles and brain not being supplied with enough oxygen and nutrients. The consequence can be circulatory or kidney failure.


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That sounds pretty violent, at the same time you have the impression that something like this cannot happen to you. But you should be careful: from 2% fluid loss (based on body weight), your mental and physical performance will decrease. And that is not only of great importance in sport and happens quickly once, but also at work.

Signs of dehydration

You can tell that you have not drunk enough, for example, by signs such as:

  • Dry mouth
  • thick saliva
  • fatigue
  • Loss of appetite
  • Constipation
  • Exhaustion

The body also excretes less urine than usual and the urine is darker in color. It is normal to pass around one to one and a half liters of urine a day.

Do you drink enough Short self-test

As a little test, you can pull up a fold of skin on the back of your hand or forearm. If this fold of skin remains for a short time after letting go, instead of immediately equalizing again, you have usually not drunk enough over a longer period of time.

This is how you learn to drink better

Of course, most of the time, thirst reminds you to have a drink. But under stress and when you work concentrated, the feeling of thirst is suppressed. Therefore, it is best to follow these tips in order to drink enough:

  • Always put your mineral water in your immediate vicinity
  • Drink regularly: before and with meals
  • Always have water with you when you go for a walk, shop or go on excursions
  • Prepare your hydration ration for the day

You can also stick a post-it on your screen every day and draw your drink ration in the form of glasses. This reminds you of drinking and you won't forget it. Once you've drunk a glass of water, you can cross one out. This also gives you an overview of how much you have already drunk that day. Sometimes that seems more to you than it actually is.

Tap water or mineral water - which water is the right one?

Water is actually always the drink of choice. It's calorie-free, healthy, and inexpensive. Whether from the tap, as mineral water or table water. Natural mineral water often contains more minerals, which athletes in particular benefit from. What many do not know, however, is that most of them get enough nutrients through food. By the way, soft drinks and juices are unsuitable for quenching thirst due to their high sugar content. But even the biggest water junkie gets bored of the drink at some point. So-called "Infused water“, In which fresh fruit, vegetables or herbs are added to the conventional water - the aromas are transferred into the water and ensure a pleasant, light taste. Also unsweetened teas are a great alternative if you need some flavor.

Already knew?

Alcohol is liquid, but it is not recommended. It even increases the need for fluids. For your body to be able to process the alcohol content of a glass, it needs half a liter of water, for example.

You have already heard a few tips on how you can drink better and, above all, enough and how high the recommended daily intake is. Some of this is super easy to implement in the office, or maybe even right there. Encourage your colleagues to join in with you. So you all get something out of it.

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Marie-Theres Rüttiger

Marie-Theres is an online editor for health and insurance topics at ottonova. She designs the editorial plan, researches and primarily writes about (e-) health and innovation that make life better.

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