WATER FACTS

Why drinking water matters so much

What water does in your body, how much of it you need – and when it becomes too much.

6 SECTIONS · ABOUT 6 MIN.

Hero image: water pouring into a glass

Water – the most important nutrient

An adult is about 60 % water. It carries nutrients, regulates body temperature, cushions joints and flushes waste out through the kidneys. Losing just 2 % already affects focus and performance.

Five good reasons to drink more

01Clear head: water contributes to normal cognitive function.

02Performance: lack of fluid can noticeably reduce stamina and strength.

03Temperature: water helps regulate body temperature.

04Digestion: enough fluid supports normal digestion.

05Thirst, not hunger: thirst is sometimes mistaken for hunger.

How much water per day?

As a rule of thumb, 30 to 35 ml per kilo of body weight. How much it really is for you depends on these factors:

01Drinks: water, unsweetened tea and diluted juice quench thirst best.

02Illness: fever, vomiting and diarrhoea raise your needs considerably.

03Coffee: counts towards your balance in normal amounts.

04Sport: 0.5 to 1 litre extra per hour of training.

05Seasons: heat and dry heating air cost water.

Can you drink too much?

Yes, but it’s rare. Drinking a lot in a short time – roughly more than a litre an hour for several hours – can dangerously lower the sodium level in your blood.

01Symptoms: nausea, headache, confusion.

02Cause: extreme amounts in a short time, e.g. during endurance events.

03Prevention: spread drinking over the day; replace salt during long exercise.

Losing weight with water

Water has no calories and fills your stomach. A large glass before a meal can help you eat smaller portions. Swapping sweet drinks for water saves their calories. Weight loss, however, depends on your overall diet and activity.

How to spot dehydration

01Dark urine

02Headaches and tiredness

03Dry mouth and dry skin

04Dizziness when standing up

05Trouble concentrating

General information, not medical advice. If you have heart or kidney disease, are pregnant or have a prescribed fluid intake, follow your doctor’s advice.

So how much do you need?Five questions – your personal target.

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