Frequently discussed nutrition tips
Some nutrition tips are repeatedly discussed by experts from theory and practice. For example, the 1.5-liter or 2-liter water rule is constantly being reconsidered. The German Nutrition Society (DGE ) provides an approximate guideline for the 1.5-liter rule. This amount is a guideline for healthy adults. However, there are also fluctuations and exceptions when it comes to healthy individual fluid intake.
Fluid intake and fluid formula
In addition to the guideline value of the German Nutrition Society, a fluid intake of 2 liters per day is often published. In this context, the fluid formula “body weight (kg) divided by 30” is sometimes used. According to this, a person weighing 60 kg would need around 2 liters of fluid per day, a person weighing 90 kg around 3 liters. In addition to mineral and tap water, herbal teas, fruit teas and fruit juice spritzers are among the best thirst quenchers and “fluid replenishers” for the human body. But coffee or non-alcoholic beer also provide the body with fluids. Milk and smoothies also contain liquids. But they are not suitable as thirst quenchers due to their nutritional value. Soups, broths, desserts, fruit and vegetables also contribute to the fluid requirement.
Healthy drinking, according to the circumstances
Pragmatic assessments such as “only those who drink at least two liters a day are healthy” are outdated. Some people feel less thirsty because their bodies can cope with less fluid. This is not the masses, but if these people force themselves to drink, they are doing more harm than good to their health. Nevertheless, a healthy adult should not consume less than one liter of liquid per day. However, if there is a general tendency to sweat, heavy physical activity, sporting activity, heat or fever, the amount you drink must always be increased. But drinking too much can also harm the body. The sodium level in the blood rises when there is too much fluid. This leads to nausea, cramps, dizziness, fainting and even total circulatory collapse in severe cases. Even fatal swelling of the brain can occur in extreme cases.
Organ and back impairment due to restricted fluid intake
It has long been known that a reduced fluid intake has negative effects on metabolism, circulation, brain performance, kidney function and the skin. The first signs are usually headaches, poor concentration or circulatory problems. The fact that digestion is impaired by a reduced fluid intake and that mucous membranes can only work to a limited extent is also nothing new from research. A relatively new topic of discussion is whether reduced fluid intake is also associated with back pain. Physical work and, above all, sitting puts a lot of strain on the spine. The intervertebral discs make up around 25% of the total length of the spine. The intervertebral discs consist of the fibrous ring and the gelatinous core. The latter contains 80 to 85 % water. The intervertebral discs are therefore ultimately also dependent on a good water supply.
Individual tip for physical impairment:
From an individual point of view, the 1.5-liter rule is a rough guide. If you have high blood pressure or heart, kidney or liver disease, you should always consult your doctor about reducing your fluid intake. Depending on the clinical picture, the organs may not be able to cope with large amounts of water.
