One, two or more liters? How much water a day is really enough for the body? We took a closer look.
Water is essential for life. We need it so that our body can function properly.
But many of us drink too little.
Two liters per day is considered a rule of thumb. But every person is different.
Doesn't that mean the fluid requirements are different?
Table of contents
How much water a day you should drink
How much water you should drink per day depends on various factors. Body weight, age, outside temperature and sporting activities are decisive.
The general guideline for a healthy adult is at least two liters of water a day.
If you do a lot of sports, you need more fluid. You should also drink more on hot days or when you are ill.
You lose quite a bit of fluid through sweating. You should compensate for this loss.
Wow. That's what happens when you drink 3 liters of water a day!
However, we do not only absorb water through drinking. But also through food. There are some foods that have a high water content.
A cucumber consists of 97% of water. A tomato or lettuce has a water content of 95%. The watermelon contains 96% of water.
Note: These foods do not replace how much water you should drink per day. However, they are good to take in additional liquid.
Like everyone who drinks too little, you may know the problem: water is boring. Especially if it is without fruit juice, fruit or herbs.
With a little taste it is much easier. You have every day anew the chance to discover delicious flavors. By the way, ginger also tastes very delicious and is very healthy at the same time!
How to calculate your daily water needs
You are unsure how much water a day is enough for you? No wonder. There are so many different rumors and assumptions floating around. It's easy to lose track of them all.
Mayo Clinic Physicians have calculated how much water a day you should really consume and developed a formula.
The daily water requirement depends, among other things, on age and weight. This is taken into account in the formula.
However, the result remains a guideline for our fluid intake.
Does drinking a lot help you lose weight?
To calculate how much water you should drink per day, first multiply your weight by your age. Then divide the result by 28.3 and multiply the number that comes out by 0.03. Now you know how much you should drink per day.
Or to put it another way:
[(weight x age) / 28.3] x 0.03
Here is a small example:
My friend Lea has 60 kg and is 27 years old.
60 x 27 = 1620. I divide this number by 28.3.
1620 /28,3 = 57,24
57.24 x 0.03 = 1.7 liters
So Lea would have to drink at least 1.7 liters of water per day to meet her needs.
Provided she does not exercise, does not sweat and is not sick.
15 tips on how to drink more water!
How much water per day is too little
Without water, your body cannot function optimally and be supplied with important nutrients.
If you drink too little, the deficiency becomes noticeable through restrictions in physical and mental performance.
Especially older people and children are often affected. It can also happen at work that you forget to drink.
Attention: This is what happens when you drink too little!
Our body quickly notices how much water we consume during the day. If we don't drink enough, we may suffer from poor concentration, headaches, fatigue, joint pain, dry skin and dizziness. In the worst case, the circulation also fails.
The lack of fluid also makes itself felt in the intestines. Therefore, constipation is also a possible body signal.
If you do not drink for one or two days, your body will not produce urine. You will have difficulty swallowing and nausea will occur. The blood circulation is disturbed. As a result, the skin pales and the body loses its warmth.
After three to five days without water, the kidneys become forcefully dehydrated and the blood vessels constricted.
Kidney failure, intoxication of the body and cardiac arrest due to persistent thickening of the blood occur.
15 reasons why you should drink enough
Tip: If you like it bubbly, you should get a Buy Soda Stream*. You can order it from Amazon. The tap water tastes fresher thanks to the bubbles and you automatically drink more.
I have this in use and am very satisfied with it. Read through the many good reviews and inform yourself about it if you know the problem "too little drink".
For me, this works very well, especially on very hot days. Besides, you can save a lot of money. If you have a Buy Soda Stream*, you are also doing something good for the environment. You save a lot of plastic bottles and waste.
How much water a day is too much
Even with water, we can have too much of a good thing. However, this is not often the case. It becomes dangerous when you drink more than one liter per hour.
Our kidneys cannot process so much fluid fast enough. The water accumulates in the body.
Normally, the excess is excreted. But this only works up to a certain point. If your body can no longer excrete the fluid, water intoxication is imminent.
However, for this you would have to drink seven to ten liters of water as a healthy adult.
Excessive water intake results in symptoms such as difficulty breathing, nausea, water retention in the tissues, convulsions, confusion, fainting and unconsciousness.
Shortness of breath is usually one of the first signs that you have taken in too much water. The water is deposited in the lungs.
You don't have to drink half a liter of water every half hour. Instead, take small sips throughout the day.
For a little variety and a good taste, you can add fruit or tea to your water. Orange and mint in the water tastes great.
To ensure that the flavor is retained for a long time and the tea leaves do not float loosely in the water, you should get a Pitcher with built-in strainer* to add.
That's where fruits, vegetables and herbs stay where they should be: In the jug and not in the drinking glass.
Our conclusion
You can calculate how much water you should drink per day using the forms. But be careful: it is only a guideline!
Those who exercise, sweat a lot, are sick or are currently pregnant should pay particular attention to sufficient water intake.
Without water, our body cannot function optimally. Headaches, dizziness, fatigue and lack of concentration can be a sign that you are not drinking enough.
Therefore, always make sure that you drink enough.
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