Sufficient fluid intake throughout the day is an important building block for health and general well-being. This is ensured by the amount of water you drink, preferably in the form of water.

The human body consists to a large extent of water, but this decreases in the course of life. A newborn still has approx. 70-80% water content, whereas an elderly senior only has approx. 45-50%. Body stature, muscle mass, bone structure, age and gender determine the degree of water retention. But there are other aspects too. Sweating in summer, sporting activities and saunas reduce the water balance.

Determine the right amount to drink

As already mentioned, it is important to first determine how much you are drinking.
For a healthy person of normal weight, this can be calculated using the following rule of thumb:
30-35 ml per kilogram of body weight. This should yield    Englische Bezeichnung für „Ertrag“. Die dimensionslose Zahl Y stellt in der Abwasserbiologie das Massenverhältnis zwi... approx. 2-3 liters. However, it should be noted that this formula is not suitable for certain medical conditions such as cardiovascular insufficiency. You should consult your doctor about this.

Basically, it makes sense to drink water in its purest form. The simplest: tap water. It is strictly controlled in Germany and is of high quality. The climatic conditions should also be taken into account, here is a recommendation:

Tips for the colder season:
– Tea, e.g. green tea, fruit tea
– Hot water with ginger and/or lemon

Tips for the warmer season:
– Water with mint, cucumber, lemon slices or other fresh fruit
– Cold tea

Smoothies are not recommended as they contain too much sugar. Sugar is one of the carbohydrates that burden the body rather than relieve it. The same applies to alcohol, which also dehydrates the body, as well as coffee and black tea.

Determine body water percentage

First of all, it is important to determine your body water percentage. There are various process techniques for this. The intracellular space, the area within the body cells, contains approx. 57% of the total body water. In the extracellular space, i.e. the area outside the cells and the bloodstream, still 43%. Body water not only transports nutrients and oxygen so that organs are adequately supplied, it also removes metabolic products.

Total body water can be determined from the deuterium or tritium content of the exposed breath using mass spectrometry. This is a measurement method recognized by scientists worldwide, in which a weak current that cannot be felt by humans is passed through the body. This makes use of the knowledge that electricity flows more easily through the muscles than through body fat. The measured flow resistance provides information about the body water content.

The test subject is given a known dose of deuterium (D2O) or tritium water (T2O). After 3-6 hours, the labeled water is evenly distributed in the body. The isotope content of the water in the air we breathe can then be used to determine the isotope dilution in the body water and thus calculate the amount of water itself.

On average, the amount you drink is too low

In fact, many adults drink too little to maintain their body water levels – whether out of habit or simply because they are not thirsty. Too little fluid damages the kidneys. In addition to the normal waste products, they also have to dispose of medicines, for example. Other consequences of a lack of fluid intake: the blood becomes thicker, putting a strain on the cardiovascular system, and digestion becomes sluggish.

On the other hand, it doesn’t make sense to down the recommended amount of water in large portions – drinking in bulk doesn’t work: our intestines can only absorb around 500 to 800 milliliters of water per hour, the rest is simply excreted again. A small glass per hour is therefore ideal. This not only provides your body with a constant supply of fluids – you also get the right amount to drink throughout the day.

“Drinking schedule” to help

If you find it difficult to drink your daily fluid ration, you should draw up a “drinking schedule”. The recommended amount to drink could be achieved as follows, for example:

In the morning: 1 cup of coffee or tea, plus 1 glass of water
In the morning: 1 glass of juice spritzer, buttermilk or whey
Lunch: 1 cup of soup or broth, plus 1 glass of mineral water
Afternoon: 1 cup of coffee, plus 1 glass of water
Evening: 1 to 2 cups of fruit/herbal tea, plus 1 glass of water

There is a persistent rumor that drinking with meals is harmful and can have a negative effect on the digestive process. This thesis can be safely consigned to the realm of myths and fairy tales. In any case, there is no scientifically tenable proof of this. Get into the habit of drinking a glass of water with every meal. Then nothing stands in the way of supplying your body with fluids. Optimum distribution throughout the day is also guaranteed.