John Myers
If you drink enough, you can think better and concentrate better. In addition, sufficient liquid ensures smooth skin and a clear complexion. But how much drinking is actually healthy?
The essentials in brief:
- The German Society for Nutrition recommends 1.5 liters per day as a guideline. Much more may be necessary in hot weather.
- Water from the tap, mineral water and fruit and herbal teas are best.
- Coffee and tea should only be drunk in moderation because of their stimulating effect.
Drink enough
Sufficient drinking is vital and an important prerequisite for well-being and high performance. The reason: Our body consists of almost two thirds of water. Water has many and important functions in the body, e.g.:
- means of transport for nutrients
- Metabolic end products are excreted via the kidneys with the help of water
- necessary for a constant body temperature (sweating protects against overheating of the body)
Because our body constantly loses water through the kidneys, lungs and skin, we have to replenish it regularly.
Therefore, regular hydration is essential. If you don’t drink enough during the day, the body regulates the need via the sense of thirst. Thirst occurs when the body has lost more than 0.5% of its weight in the form of water. And: If you drink enough, you can think better and concentrate better.
Consequences of dehydration
Too little fluid intake has serious effects on our body:
- first symptoms can be dry skin and mucous membranes (e.g. chapped lips, dry mouth)
- tiredness and lack of concentration
- headache
- dizziness
- limited physical capacity
- confusion (in older people)
- constipation
- Tendency to urinary tract infections
After just a few days, it can lead to serious damage to health, such as circulatory and kidney failure.
The right amount to drink
The German Society for Nutrition recommends drinking around 1.5 liters per day, but the body needs more on hot days and when exercising: Depending on the activity, the need for liquid can increase three to four times. It is very important to drink enough water at all times, especially during heat waves in summer. Overall, the amount of 1.5 liters is only a guide, because the requirement also depends on the body size. The more surface a body has, the more water can be released through the skin. However, it should not be less than 1.0 liters of water per day for adults.
Drink water regularly
At the latest when you feel thirsty, you should act and drink something, preferably tap water. Instead of drinking 1.5 liters of water in a short amount of time, the amount should be distributed throughout the day. A steady supply of liquid prevents headaches, dizziness and circulatory problems. This is particularly important on hot days, during physical activity or sports.
Recommended thirst quenchers
Recommended thirst quenchers should be calorie-free. This means tap water, mineral water, fruit and herbal teas. Although calorie-free soft drinks also contain few calories, they often contain sweeteners and flavorings. If these drinks are drunk regularly, the taste buds get used to the sweetness, which increases the general preference for sweets.
How much coffee and tea are tolerated?
Coffee and black tea belong to the stimulants, but can be included in the liquid balance if prepared without sugar. However, they contain stimulants such as caffeine and theophylline. You can still enjoy about three to four cups a day without any problems.
