Many people realize that healthy eating is important, but healthy drinking is often forgotten when it comes to staying healthy. Most adults drink too little and only a feeling of thirst leads them to drink. At this point, the body has already lost 5% of its weight and urgently needs water to maintain its metabolism. A lack of fluids impairs performance. The first consequences are headaches, a feeling of thirst and dry mouth.

The right amount to drink

Fluid is also absorbed with food. However, this intake of fluid is not enough to cover the body’s needs. You should also drink two liters of water per day. The guideline value applies to women, for men it is slightly higher.

Fluid regulates many processes in the body. Two thirds of the human body consists of water, which not only serves as a means of transportation for urine, sweat or blood, but is also necessary to keep cells healthy.

Regular fluid intake

A regular fluid intake provides the body with more fluid than a less frequent intake of the same amount. In order to control its metabolic processes optimally, the body needs a regular supply of fluids. In order not to forget the required water intake, it makes sense to place drinks in visible proximity. If you get into the habit of drinking fluids regularly, you will train your body and over time you will integrate the drinking process into your daily routine as a matter of course.

Sport and water intake

Sporting activities increase the need for fluids. During intensive sport, the body loses around 1 ½ liters of fluid per hour just through sweating. The extent of the loss during exercise depends on the intensity of the training, environmental factors such as temperature and your own constitution. So: the more intensive the training, the more likely it is that you should take short breaks to drink.

Fluid requirements during hot spells

During heat waves in summer, a lack of fluids can have extreme effects such as heat cramps or even heat stroke. It is not thirst that should determine how much you drink, but the knowledge that you need to drink regularly. Mineral water with or without carbon dioxide must be consumed abundantly and regularly. As hydration is not about supplying the body with energy, but solely with water, water is the ideal drink, whether carbonated or not. Fruit juices are less suitable because of their sugar content. They place further strain on the body, which is already struggling with the effects of the heat.

But you can also drink too much. If you consume four, five or more liters of liquid a day to compensate for the supposed loss of fluids due to the heat, you are flushing important minerals out of your body that are urgently needed. It is therefore important to strike a balance between the maximum amount you drink and the feeling of thirst.

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