Drinking water is essential for survival. But how much is recommended per day? And can you drink too much water?
Do you ever wonder how much water is really enough to drink? The human body consists of around 70 percent water. In order to maintain the water balance, one must drink enough water. Everyone loses up to two and a half liters of water a day. Some of the lost water should be replenished by drinking enough. However, one should not drink too much water, otherwise hyperhydration - water intoxication - can occur.
Drinking enough water has many benefits. Water is healthy for hair and skin and increases physical and mental performance. This is how concentration and alertness are strengthened when we drink the right amount of water. Drinking enough fluids can slow down the formation of wrinkles and other signs of aging. Water also has a purifying and detoxifying effect and can stimulate digestion. Drinking enough water each day also helps when trying to lose weight, as many people can confuse thirst with hunger.
Drinking enough water is not only good for your appearance. Joints and cartilage also benefit from a balanced water balance. Drinking the right amount of water can also prevent disease and unleash healing powers. You regulate your water balance and body temperature by drinking water. But how much water do you have to drink per day?
The German Society for Nutrition (DGE) recommends that adults drink a minimum of one and a half liters of water per day. Other studies recommend between two and three liters of water a day. In extreme heat or cold, as well as illnesses such as fever, vomiting, and diarrhea, the body needs a lot of fluids. Even with physical exertion such as sports or physical work, you must ensure that you drink enough water. You can determine how much you should really drink with a simple rule of thumb:
Kilograms of body weight x 35 ml of water = recommended amount to drink per day
A good indication of whether you should drink more is if you are thirsty. But everything is in moderation because drinking too much water can lead to dangerous overhydration. Especially inexperienced endurance athletes often drink far too much water in a very short time and thus flush important salts out of the body. Typical symptoms of water intoxication can include:
To be on the safe side, you should always have these symptoms checked by a doctor.
Drinking enough water is difficult for many people, but there are apps that offer support. With hydration apps, you can be reminded to drink water and monitor your water consumption. Some fitness trackers have similar functions that send users a reminder to drink water on their smartphone via an app. If you don't want to use an app to get a reminder to drink water, you can create a drinking schedule. Similar to the app, it is divided up when to drink water and when to add other liquids during the day.
However, this physical variant requires a high level of self-discipline. If you do decide to use an app, you can easily find what you are looking for with the search terms "water", "drink" and "reminder" in the Apple App Store or in the Google Play Store.
With the recommended daily doses, one should always bear in mind that food also contains water. Many fruits and vegetables consist largely of water. However, it is difficult to cover the daily water requirement with just this. Nevertheless, people who eat a lot of fruit and vegetables need to drink less water on average. If at some point you get tired of just drinking water, you can refine your tap water with lemon or cucumber slices.