The element "water" in the human body

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

How much water should I drink per day?

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

Water - The most important food

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

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 body cell 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 requires 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:

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 with each other. Also, precautionary drinking of a glass of water before each meal fills the stomach with calorie-free fluid. The feeling of satiety occurs more quickly. Finally, it will be easier to do without 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 such as 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, the skin becomes more radiant, plump and healthy. Both the demanding skin on the face, but also legs, arms or even scalp enjoy the extra liquid. 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 initial 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 to the cells is improved, the head is awake and focused, the body energetic 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 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 complaints and diseases are simply and solely due to drinking too little water.

Your daily water requirement

That's how we calculate your daily water requirement

The need for water varies depending on age, weight, gender as well as physical activity (energy metabolism) and dietary habits. To recommend a blanket optimal amount of fluid is therefore not useful. One can assume however that a healthy adult should drink at least 1.5 liters of pure water per day.

Orientation can one also at the calculation that per kilogram of body weight circa 30 to 40 milliliters of water should be taken up. And further still: Per taken up kcal 1 milliliter should be drunk. With the recommended amount of 2500 kcal for a healthy adult, this corresponds to a water requirement of 2.5 liters per day. However, these are only guideline values.

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

The daily fluid requirement is influenced by various factors such as sports, 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 daily. Water is excreted mainly through the skin (sweating), the intestines (bowel movements), the kidneys (urine), as well as when breathing.

Drinks 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 such as 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 deprive the body of water, as the metabolism requires additional water to process these substances.

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

Diseases also influence the fluid requirements of one's own body. Especially diseases such as flu, diarrhea and vomiting deprive the body of a lot of fluid. During an illness to drink enough pure water is not only necessary, but helps the healing process and thus you get better faster.

This is how coffee affects fluid needs

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 again from the body. The water 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 poor concentration.

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

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 fluid loss, it is recommended to drink a lot before and after sports. 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 at both very high and very low temperatures. That is why the need for water increases both in summer and winter.

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

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?

The simple answer to this question is a resounding "Yes." While it is pointed out from various quarters 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 also on this topic on the Internet circulate the most diverse values, it is also important here that you can not say across the board that a certain amount of water is harmful to health or poisoning for your own body. Statements such as "More than three liters of water per day are harmful to the body" ignore important components such as athletic 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 weaknesses. The body tries to compensate for the loss of salt through a "saving 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 can be the following:

  • Disorientation
  • Muscle weakness
  • Epileptic seizures
  • Circulatory disorders

If the body needs to urinate only a little, although a lot of fluid was supplied, is another indication that too much water was supplied to the body. This reaction of the body also serves to compensate for the loss of salt.

Causes of water intoxication

One cause of water intoxication may be dieting. Especially if the diet stipulates that you drink a lot while eating little, it becomes dangerous. Even if during a change of diet much is done without salt and processed foods, for example, a lot of fruit, raw vegetables and in addition pure water is drunk, the body can react with the already mentioned symptoms. Here, too, the focus is on salt loss due to excessive drinking.

How to prevent water intoxication:

To counteract the risk of hyperhydration during exercise, experienced athletes recommend consuming isotonic sports drinks or light, salty snacks such as salt sticks during or after exercise.

To prevent water intoxication, it helps to drink intuitively according to thirst and always take water together with salty foods. Consultation with a physician before undertaking extreme diets is recommended.

How much water to drink to lose weight?

A simple method to finally lose a few kilos effectively and easily is to drink enough water. Experts even theorize that no matter what diet plan or sports program you follow, without covering your own water needs, the desired physical goals will never happen. Fitness and appearance depend on a balanced and healthy diet.

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

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

The reasons are many. Firstly, the metabolism of the organism has been proven to slow down as soon as the body has a so-called water deficiency. That is, if your body urgently needs fluid, but you do not drink a glass of water, body functions are slowed down or even stopped. 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 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 makes the feeling of satiety occur more quickly.
  • Since muscles consist largely of water, it is important for athletic performance to drink enough. This shortens the recovery time and you can do sports 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.

Another food for thought - How to finally reach your desired weight with the help of drinking water:

Although water is the most important food of all, it has no calories. So if you replace a caloric drink from your everyday life such as coffee, beer, lemonade, fruit juices or even milk, with a glass of water, you can achieve many u

Symptoms of water deficiency

Without solid meals, humans survive for 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 the cells deteriorates. When the body enters the state of water deficiency, substances that need to be excreted through urine will not be able to be excreted by the organism after only a few days.

If the liquid 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 of time, 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.

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