How much water should you really drink?

Water is life – this applies not only proverbially, but also very specifically to our bodies. Each of us consists to a large extent of water, which is constantly being lost and replenished. But what does this mean in concrete terms for our everyday lives? How much should we really drink, which drinks are best and which myths are unnecessarily persistent? In this blog post, you will learn everything you need to know about the ideal fluid balance – including practical tips and scientific background information.

How much fluid does the body need?

What goes out must come back in. In terms of fluid balance, this is a rule of thumb that applies to practically every body. If you are exposed to greater physical exertion and sweat more, you also need to drink more.

Experts recommend consuming around 30-35 ml of fluid per kilogram of body weight every day to maintain proper hydration. For a person weighing 70 kg, this corresponds to around two to three liters per day. However, we also consume up to one liter of fluid per day through solid foods. Fruit, vegetables and salads in particular provide a high proportion of water. Watermelon, cucumber, celery, tomatoes, lettuce and grapefruit lead the way with over 90% water content.

However, if you are not thirsty and have a healthy metabolism, you should not drink “compulsively”. Exceptions are older people and people with diarrhea or other metabolic diseases. In these cases, it is better to plan your regular fluid intake and, if in doubt, consult a healthcare professional.

The best thirst quenchers

1. Tap or mineral water: The clearest water is always the first choice for covering basic needs.
2. Juice spritzers: Diluted fruit juices with mineral water combine taste with a manageable calorie intake.
3. Tea and flavored water: Herbal teas or water infused with cucumber, mint or citrus peel provide variety without any added sugar.
4. Isotonic drinks: During intensive sport, they compensate for electrolyte losses and prevent dehydration.

Pure fruit juices and smoothies often contain a lot of sugar and should therefore only be consumed in moderation.

Do we really need to drink two to three liters of water a day?

The message has become firmly anchored in our minds. The body needs two to three liters of fluid a day to stay healthy. It has therefore long been part of our lifestyle to have a bottle of water to hand in the lecture hall, on the office desk, in our handbag or on our belt holster.

Thirst does not mean red alert, as is often assumed. Rather, thirst is a reliable indicator that the body would like to have more fluids available on occasion.

If you’re not thirsty, you don’t have to drink as a preventative measure. Unlike camels, we are not able to store water. A healthy kidney ensures that the fluid balance is correct and that the body does not lose too much water. And as the body uses thirst to signal in good time when it needs more fluid, we can rely on this “internal signaling system”.

Can you drink too much?

If you drink several liters of water – far more than your daily requirement – all at once or in just a few hours, this can overload the body. This is because hyperhydration washes important salts and electrolytes such as sodium out of the body. How much is “too much” depends on body weight and current stress.

Coffee, beer & co.: fluid traps or helpers?

The good news for coffee lovers: in moderate quantities, the popular bean water is harmless for the body’s fluid balance. And can even be counted as part of your daily fluid intake.

Non-alcoholic beer has an isotonic effect after sport and compensates for electrolyte losses. Normal beer, on the other hand – contrary to what many hop and sports enthusiasts say – promotes diuresis, dries out the body more and can delay muscle regeneration.

How does the body lose water?

Humans excrete fluids not only through urine, but also through bowel movement, the skin when sweating and through the lungs when breathing. We are therefore constantly losing water and need to replenish it regularly.

The human body consists of up to 65% water. Infants even have a water content of up to 80 percent. As we get older, the proportion of water in the body drops back below 50 percent.

Can you lose weight with water?

The fact that drinking water helps you lose weight has long been controversial. However, a controlled study from Birmingham with obese test subjects showed a surprising result. Those who drank 500 ml of water before each meal lost an average of 4.3 kg within three months – despite an identical calorie-reduced diet.

The full volume in the stomach sends a feeling of satiety to the brain at an early stage and thus automatically reduces food intake. Study author Dr. Helen Parretti is convinced that this is a simple and cost-effective solution for losing more weight.

Conclusion

A healthy thirst mechanism is usually sufficient to cover fluid requirements. Two to three liters a day is a good guideline, especially in hot weather or during physical activity. In addition to plain water, spritzers, tea, flavored water or – during exercise – isotonic drinks provide variety and balance. And if you want to lose a few kilos, water is a simple, inexpensive way to satisfy hunger pangs earlier. In any case, listen to your body – it knows best when it is thirsty.

What do you like to drink when you’re thirsty? How do you ensure that you drink enough fluids? Feel free to express your views and opinions in the comments below.