The element "water" in the human body

I do a lot of sport, do I then also have to drink more?

How much water should I drink per day?

Do I have to drink more in summer than in winter?

Water - The most important food

The element "water" has these important functions in the human body

Water - The most important food

The human body consists largely of water. About 75 percent of the organism is liquid, and the remaining 25 percent is solid. Water is the fuel of life. It is present in every cell of the body as well as all body fluids.

The vitality of water is demonstrated by its many functions in the human organism: water transports nutrients to the cells and disposes of toxins and waste products from metabolism. Every chemical reaction in the body needs water to take place. Water regulates body temperature through sweating and conducts all functions of the organism such as metabolism, cardiovascular function and digestion.

Water and health: why you should drink lots of water

These five benefits tell you why you should start drinking several liters of water a day today:

Water and health: why you should drink lots of water

1. Drink water and finally lose weight:

A slim and toned body and water are directly linked. People often confuse the feeling of hunger and thirst. Also, drinking a glass of water before each meal as a precaution fills the stomach with calorie-free fluid. The feeling of satiety will occur more quickly. Finally, it will be easier to give up unhealthy snacks like chips and chocolate.

2. Drinking water as a remedy for headaches:

One of the first indications of a lack of water in the body is a headache. Recurrent infections like sore throat can also be a sign of dehydration of the body. When the brain is not adequately hydrated, it sends pain signals. As a precaution, always keep a glass of water on your desk.

3. Drink water for beautiful skin:

After just a few days, your skin will become more radiant, plump and healthy. Both the demanding skin on the face, but also legs, arms or even scalp enjoy the extra fluid. First fine lines such as wrinkles around the eyes are minimized. Premature aging is often a sign of dehydrated skin: the skin is not supplied with enough moisture from the inside. Drinking water can fill in the first wrinkles and quickly restore a glow to dull skin.

4. Drinking water for concentration and performance:

As the sufficient supply of water optimizes the metabolic functions in the body and thus the nutrient supply of the cells is improved, the head is awake and concentrated, the body is full of energy and motivated. The best conditions for a powerful and productive day, and only by drinking a glass of water regularly.

5. Drinking water is good for your health:

A healthy and balanced diet includes, above all, drinking pure water. Due to the many functions that water has in the human body, the great importance for health arises. Only by drinking enough water, you ensure that your body can work optimally. Many ailments and diseases are simply and solely due to drinking too little water.

Fluid requirements: How much water to drink per day?

This is how your daily water requirement is calculated:

Fluid requirements: How much water to drink per day?

The need for water varies depending on age, weight, gender as well as physical activity (energy expenditure) and dietary habits. To recommend a general optimal amount of fluid is therefore not meaningful. However, it can be assumed that a healthy adult should drink at least 1.5 liters of pure water per day.

Orientation can also be based on the calculation that per kilogram of body weight approximately 30 to 40 milliliters of water should be ingested. And further still: For every kcal consumed, 1 millilitre should be drunk. With the recommended amount of 2500 kcal for a healthy adult, this corresponds to a water requirement of 2.5 litres per day. However, these are only guidelines.

Your personal optimal fluid requirement can vary greatly from this recommendation.

The daily fluid requirement is influenced by various factors such as sport, diseases but also the diet. Through a balanced diet with vegetables and fruits, fluid can also be absorbed into the organism through food. However, if foods with alcohol, caffeine or sugar are consumed, the body needs more water.

Through metabolic processes, the body loses about 2.5 liters per day. Water is excreted mainly through the skin (sweating), the intestines (bowel movements), the kidneys (urine), as well as when breathing.

Beverages suitable for covering the water requirement:

For a healthy physical well-being and optimal performance, we recommend drinking pure water in smaller quantities throughout the day. In addition to water, the following drinks are suitable for covering the water requirement:

  • Liquid and mineral water.
  • Unsweetened herbal and fruit teas.
  • Diluted fruit and vegetable juices are also suitable, but should be drunk in moderation.

Also water-containing fruits and vegetables such as watermelon, leafy salads and cucumbers are suitable to achieve the daily water needs of the body. Alcohol, meat, salty and fatty foods like chips, and caffeine are not suitable nor do they positively affect the body's water balance. Drinks containing caffeine, such as black teas or coffee, and also alcohol actually extract water from the body, as the metabolism needs additional water to process these substances.

Illnesses: How much should I drink when I'm sick?

Even illnesses influence the fluid requirements of one's body. Especially illnesses like flu, diarrhea and vomiting deprive the body of a lot of fluid. Drinking enough pure water during an illness is not only necessary, but will help the healing process and thus help you get better faster.

So coffee affects the fluid requirement

That's why you should drink at least one glass of water with every cup of coffee

The caffeine contained in the cup of coffee in the morning makes you awake and alert, but contributes to increased urination. The strong stimulating effect puts the body in a state of stress, now the body needs increased water to excrete the caffeine back out of the body. The water that is now lost leads to the increased need to urinate. Without sufficient fluid intake in the form of pure water, symptoms of dehydration can develop. But if you drink enough water with your coffee, you can even enhance the positive effects of coffee.

Tip: Several glasses of pure water before and after coffee help prevent headaches, fatigue and lack of concentration.

I do a lot of sport, do I have to drink more?

When you sweat, your body loses more fluid and important mineral salts. This happens especially during sports, physical activity and also in the summer. To compensate for this loss of fluid, it is recommended to drink a lot before and after exercise. To estimate how much fluid your body loses during exercise, you can do the following test to calculate your water needs: Weigh yourself both before and immediately after exercise without clothing. The difference is the approximate amount of fluid your body has sweated out. For example, if your body weight has dropped by two kilograms, medical experts recommend fluid intake of about one kilogram.

Did you know that the water requirement calculator takes into account your sporting activities?

Do I need to drink more in summer than in winter?

The need for water is much higher in both very high and very low temperatures. That's why the need for water increases in both summer and winter.

Many people complain of dry skin and hair ends in winter, and mood swings to the point of so-called "winter depression." A common mistake is not drinking enough water. Dry heating air and temperature differences between outside and inside temperature deprive the body of a lot of fluid. Drinking several liters of water throughout the day can also help against the typical winter complaints as well as prevent diseases.

Did you know that the water requirement calculator includes the season?

Water poisoning: how much water per day maximum?

Is it possible and what happens if you drink too much water?

Water poisoning: how much water per day maximum?

The simple answer to this question is a resounding "Yes." While it is pointed out from various sites such as health organizations that water poisoning is highly rare and difficult to achieve, the confluence of several components can cause the symptoms of water poisoning to appear quickly.

While there are also a wide variety of values circulating on the Internet on this topic, it is also important to note that you cannot make a blanket statement that a certain amount of water is harmful or poisonous to your body. Statements such as "More than three litres of water per day are harmful to the body" ignore important components such as sporting activity, temperature fluctuations, eating habits and more.

Nevertheless, drinking too much water can lead to so-called "water intoxication". This occurs when the excretory capacity of the kidneys is overwhelmed. If the body has been given too much fluid, this can lower the salt concentration in the blood. This can lead to dangerous circulatory weakness. The body tries to compensate for the loss of salt by going into "economy mode," resulting in physical weakness and dizziness.

The water requirement calculator can help you to determine a guideline value for your individual fluid requirement .

The symptoms of water intoxication

The first symptoms of water intoxication include dizziness, malaise, headache and also vomiting. Other symptoms of excessive water intake may include the following:

  • Disorientation
  • Muscle weakness
  • Epileptic seizures
  • Circulatory problems

If the body needs to urinate very little, even though a lot of fluid has been supplied, this is another indication that too much water has been supplied to the body. This reaction of the body also serves to compensate for the loss of salt.

Causes of water intoxication

A cause of water intoxication can also be going on a diet. Especially if the diet involves drinking a lot while eating little, it becomes dangerous. Even if during a change of diet a lot of salt and processed foods are avoided, for example a lot of fruit, raw vegetables and drinking pure water in addition, the body can react with the already mentioned symptoms. Here, too, the loss of salt through excessive drinking is in the foreground.

How to prevent water intoxication:

In order to counteract the risk of hyperhydration during sports, experienced athletes recommend drinking isotonic sports drinks or light, salty snacks such as salt sticks during or after sports.

In order to prevent water intoxication, it helps to intuitively drink according to thirst and to always consume water together with salty foods. Consulting a doctor before going on extreme diets is recommended.

How much water to drink to lose weight?

How much water to drink to lose weight?
You want to finally lose weight? Then try it with these tricks!

A simple method to finally effectively and easily lose a few kilos is drinking enough water. It is even theorized by experts that no matter what diet plan or exercise program you follow, without meeting your water needs, your desired physical goals will never materialize. Fitness and appearance are dependent on a balanced and healthy diet.

Did you know that the water needs calculator can help you lose weight?

Only those who drink enough can lose weight. But how can you lose fat and unnecessary kilos by drinking water?

Water is the most effective fat burner and therefore the ultimate tip for anyone who wants to lose weight fast. On top of that, it's cheap and you can find water at any place.

In addition to losing weight, adequate hydration is also important for your performance, whether in sports or at work. To see success in your workouts, you should make sure to always meet your water needs.

You can lose weight by drinking water, because it optimizes your metabolism. It is even first of all no matter whether you want to lose or gain weight or just want a defined body

Drinking water to lose weight: a simple and inexpensive method so that the kilos finally fall.

Why do you lose weight when you drink a lot?

Since the body consists largely of water, it is important to always be supplied with enough water. The body uses water to transport nutrients and regulate body temperature. So your body also needs water for a healthy metabolism and helps you lose weight!


So why do you need to drink a lot to lose weight successfully?

The reasons are many. For one, it has been proven that the body's metabolism slows down as soon as the body experiences a so-called water deficiency. This means that if your body desperately needs fluids but you don't drink a glass of water, bodily functions will slow down or even stop. With an optimal water supply, both digestion and performance function better. The best conditions to lose a few kilos!

More reasons why drinking water helps you lose weight:

  • It is not uncommon to confuse feelings of hunger with feelings of thirst. This leads to unnecessary snacking between main meals. You eat more than your body needs.
  • A glass of water before each meal, even before snacks such as chocolate, chips or soft drinks, fills the stomach and lets the feeling of satiety occur faster.
  • Since muscles consist largely of water, it is important for athletic performance to drink enough. This shortens the recovery time and allows you to exercise more often.
  • Juices and sodas increase the blood sugar level: by the intake of sugar, no matter in what form, insulin is released by the body. This inhibits the breakdown of fat. The problem: From sugary drinks is easier to consume a lot without occurring saturation, quite the opposite of the plate of pasta in the evening.

So you can lose weight by drinking water:

  1. Who drinks water before eating, eats less:
  2. You feel full faster and then takes fewer calories. The Water Needs Calculator Tip: Drink a large glass of water before each meal.
  3. Save calories by drinking pure water instead of juices, sodas & Co:
    We often get from our customers the problem described when losing weight, that despite small portions no successes are recorded. This is usually due to the many drinks in between: Drinks such as sodas, juices, lattes should all be enjoyed only in moderation. To quench thirst is especially suitable pure water, because only this hydrates your body sufficiently and has no calories - perfect to finally get rid of a few kilos.
  4. Burn calories by drinking water - myth or truth?
    Behind the theory that you can also burn calories by drinking cold water, there are some studies. The reason underlying this interaction has not been explored yet. We take it as a small, possible side effect and want to clearly point out, however, that your body primarily consumes calories if you exercise enough every day.
  5. Who drinks a lot of water, has less (hot) hunger:
    Sugary drinks such as sodas, fruit juices and lattes increase your blood sugar level. Since the body releases insulin, a substance produced naturally in the body, after ingesting sugar, it builds up more fat. In order to increase fat loss, it is important to keep your blood sugar level in balance. Then you have less frequent cravings and lose fat more effectively.

What happens if you drink 3 liters of water every day?

Drinking water has many benefits. If you drink enough water, you will be more efficient, healthier and look better: Your skin will glow, dark circles will diminish and even small wrinkles will disappear if you drink enough water.

In addition to the benefits for your outer appearance, drinking water also has many effects on your insides: with a sufficient water supply, your body can optimally transport nutrients. This supports your health. According to studies, people who drink enough fluids every day suffer from fewer (chronic) diseases than people who are often close to a water deficiency.

In addition, people who drink a lot of water are more successful in work and sports. Water is an important nutrient that many forget. Yet it is so easy and inexpensive to keep the body hydrated.

Some self-tests from our employees show that after just a few weeks of our employees taking in at least 3 liters of fluid daily (from water, unsweetened herbal teas, etc.), they feel fitter, more exuberant, sleep better and last longer at workouts. As a result, 4 out of 5 of our employees finally lost weight and got closer to their desired weight.

How much do I need to drink to lose weight?

How much you need to drink to lose weight depends on your body weight, daily exercise, diet and more. To calculate your daily water needs, feel free to use the drink water calculator on our home page.

The important thing to remember, though, is that you should drink at least as much as you lose during the day. That's why it's so important to stay hydrated, especially in the summer.

The amount of water you should drink to lose weight is slightly above your daily water requirement. This is because in order to boost fat loss, you should not only compensate for a possible lack of water, but also provide your body with optimal water so that it is powerful.

Another food for thought - How to finally reach your desired weight by drinking water:

Although water is the most important food of all, it has no calories. So if you replace a calorie-laden drink from your daily routine, such as coffee, beer, lemonade, fruit juices or even milk, with a glass of water, you can save a lot of unnecessary calories and lose weight.

Symptoms of water shortage

Symptoms of water shortage

Without solid meals, humans survive a few days, quite the opposite of water. Since the body consists to a large extent of water, cells of the organism even to 90 percent of water, it comes after a short time without water to a water shortage.

Without water, cells dry out. Blood thickens and no longer flows well, and the supply of oxygen and nutrients to cells deteriorates. When the body enters a state of water deficiency, substances that need to be excreted through the urine will not be able to be eliminated by the body after only a few days.

If the fluid supply is not sufficient, deficiencies arise in the body even in a very short time: as an emergency program, the body then provides water from the cells, now it comes, for example, headaches. If the water deficiency persists for a longer period, serious diseases and complaints such as circulatory failure can develop.

The continuous intake of pure water, preferably in small portions throughout the day, prevents a lack of fluid.

Various foods promote acute as well as persistent dehydration of the body. These include caffeinated beverages such as coffee, black tea and cola, as well as alcoholic beverages such as beer, wine and spirits.

Want to avoid a water deficiency? The water requirement calculator can help you!