We hear all the time that it is very important to drink a lot of water. But why is it important to drink enough water? What kind of effects can occur if we do not drink enough water and how much should we actually drink? I will answer these questions in this blogpost.
Depending on age and gender, water accounts for about 50-70% of our body weight. Water is an important means of transport in our body because our blood consists to 90% of water. Thus, water is essential in providing our body with the necessary nutrients and hormones where they are needed.
In doing so, enough water also ensures that our body can excrete toxins through the urine. In addition, sweat consists to 99% of water and fulfills an important cooling function for our body. Especially when it’s hot, you’re sick or do a lot of sports, it’s important to drink more water.
Not enough water?
What can happen if you drink too little water? Above all, our body works best when we are optimally hydrated. Excellence, whether physically or mentally, is usually only possible in this condition.
To a certain extent, our body can compensate for a lack of fluids, but nevertheless (especially if there is a long-term lack of fluids) this can have negative effects on our organism. Above all, our brain performance or our physical performance may diminish. Headaches, problems concentrating or fatigue are the most common signs of this.
Drinking too little water will also increase the risk of urinary or kidney disease, especially as you get older, this becomes an ever greater problem. The skin and your mucous membranes can also dry out, making you more vulnerable to viruses and bacteria!
If you lose about 10% of the water in your body, this can even be life-threatening!
How much water?
How much water should you actually drink daily? A general statement on this is very difficult, as this depends on many factors. The World Health Organization recommends the following:
|barely physically active,|
|Men||2,9 litres a day||4,5 – 5 litres a day|
|Women||2,2 litres a day||4,5 litres a day|
Of course, these are only approximate guidelines. When doing sports, you can lose up to one litre of water per hour. Therefore, it is essential to drink enough water before, during or after exercise!
But remember, we consume up to one litre of fluid through our diet! Drinking water is not the only way to make sure you are getting enough fluids!
Our everyday life is often stressful and you easily forget about food and much more likely to drink enough. How can you make sure that you drink enough water?
The answer is: Establish habits! For example, I do not leave work until I drink at least 3.5 litres of water. In the beginning, this meant that I often drank one litre of water just before the end of work 😉.
A slightly better approach is an hourly alarm that reminds you to drink a glass of water. Many smartwatches or fitness trackers also have functions to remind you to drink regularly.
After a while, your body will internalize this and you will feel the desire to drink without any reminder!