Drink water and stay healthy
Water is the elixir of life, so to speak: if you drink enough of it, you not only look fresher, but you can also prevent obesity and activate your metabolism. Drinking bottles with a reminder function are good for keeping track of how much has been drunk during the day.
- Adults should drink 2 to 3 liters of fluids a day. A good guideline is 35 milliliters per kilogram of body weight.
- You don’t have to consume this amount entirely in the form of drinks. The body can produce about 300 milliliters during its metabolic processes.
- He gets about a liter of water from solid food. Apples, vegetables, and potatoes, for example, consist of 70 percent water, cucumbers even 95 percent. The rest of the liquid – i.e. around 1 to 1.5 liters – has to be absorbed through drinks.
Increased fluid requirements in children
Children tend to need more fluids. Babies in particular have a higher need in relation to their body weight than adults. Children drink too little, the physical and mental performance is affected much faster. The German Society for Nutrition (DGE) recommends as a guideline for the daily water intake through drinks in healthy children:
- 1 to 4 years: 820 milliliters
- 4 to 7 years: 940 milliliters
- 7 to 10 years: 970 milliliters
- 10 to 13 years: 1170 milliliters
- 13 to 15 years: 1330 milliliters
- Depending on the age group, there is also between 400 and 800 milliliters of liquid from solid food.
situations with higher fluid requirements
There are situations when the body has a higher need for liquid.
- In the heat, strenuous physical work, sports, and illnesses such as fever, vomiting or diarrhea, you should increase the intake of fluids. The body then loses these in addition and drinking up to 30 percent more than the usual amounts is appropriate.
Dehydration is bad for your health
If you don’t drink enough fluids, it damages the kidneys. In addition to the normal waste products, they also have to “dispose of” medicines, for example. Other consequences of not drinking enough water are:
- The blood becomes more viscous and puts a strain on the cardiovascular system.
- Digestion becomes sluggish.
- In extreme cases, there is even a risk of life-threatening dehydration.
- But: Too much fluid intake can also be dangerous. The stomach can only transport about one liter of liquid per hour into the intestine. Larger amounts of water can lead to an unpleasant feeling of fullness.
- It becomes dangerous from 10 liters of water per hour. Then there is a risk of water intoxication, which leads to a life-threatening imbalance in the water and electrolyte balance.
You should drink this
If you want to do something good for your body, you should avoid alcohol and soft drinks. Healthy alternatives with numerous minerals and vitamins are:
- Water such as mineral water or tap water (rich in important minerals, low in calories)
unsweetened teas (low calorie)
- Fruit juices (rich in vitamins and minerals, but unfortunately also in fructose)
- It is best to dilute juices with water. You should mix juice and mineral water in a ratio of 1:2 to 1:3.
Drink according to the schedule
If you’re struggling to meet your daily fluid needs, a hydration schedule is a good idea. This can look like this:
- in the morning: one or two cups of coffee or tea
- mid-morning: a glass of juice, buttermilk, or whey
- at noon: a cup of soup or broth; a glass of water or juice
- afternoon: a cup of coffee, a glass of water
- in the evening: one to two cups of fruit or herbal tea; a glass of water