Why drinking is so important What it’s all about: Water – the source of lifeDehydration – consequences & preventionHow much water the body needsBenefits of sufficient hydration The body of an adult human being consists of almost 60 percent water. Within the body, water is involved in all metabolic processes and serves, for example, as a carrier of nutrients or as a coolant during intense heat or physical activity. The body loses around three litres of fluid per day through breathing, the skin and urine, which is why sufficient water intake is essential for maintaining all bodily functions. Water – the source of life for the natural world and humankind How indispensable water is for the human body quickly becomes clear when we take a closer look at bodily functions. As a component of all tissues and cells, water helps maintain shape and structure. It’s also a means of transport, carrying dissolved food contents such as salts, vitamins, minerals and sugar via the bloodstream to our organs. Toxic metabolic products and ingested environmental toxins are broken down the same way, and are ultimately flushed out via the kidneys as urine. Only when there is sufficient hydration is there also a transport function to maintain a balanced concentration of substances in the blood. When the body’s water supply is in balance, this is referred to as optimal hydration. If the body lacks water, dehydration manifests itself through various accompanying symptoms. Peak physical and mental performance is only possible with optimal hydration. But how much water does the body need and can you trust your thirst? Dehydration – consequences and prevention Despite its composition, the human body actually has only limited reserves of water. Even without physical exertion, people lose several litres of water per day through their lungs, skin, kidneys and intestines. Our kidneys alone filter over 170 litres of blood every day and excrete harmful substances through urine. Because blood flows more slowly as it thickens, the transport of nutrients and oxygen also decreases and with it our performance. Even a water deficit of only three percent, which corresponds to about two litres of water, leads to a dry mouth and concentration problems. Increasing dehydration can cause the following symptoms: Dry mouthStrong feeling of thirstTiredness and fatigueHeadacheDizziness and lightheadednessLack of concentration How much water the human body needs How much water someone should drink depends on various factors such as ambient temperature, the salt content of food, physical condition and age. Experts generally recommend between 30 and 40 millilitres of fluid per kilogram of body weight. This corresponds to a daily water intake of just under 2.5 litres. Coffee and soft drinks dehydrate the body. Therefore drinking clean tap water, mineral water or isotonic sports drinks for hydration makes more sense. It isn’t usually advisable to only drink when you feel thirsty. This only occurs when the body has already lost a significant amount of water. Instead, drink preventively without waiting for a pronounced feeling of thirst. Benefits of sufficient hydration Those who drink enough keep their kidney and liver functions in good shape.Sufficient hydration also reduces the risk of disease.Drinking water helps to relieve headaches and prevent migraines.Joint cartilage consists of 70 percent water. Water keeps the joints supple and protects against injuries.Water rejuvenates, keeping the skin supple and protecting it from drying out.
