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Drinking Water: How Much Should I Drink Daily?

by Josephine Andrews
Published: Last Updated on 353 views

Drinking water is essential! A person can only survive a few days without the transparent liquid. Drinking less than the recommended 1.5 liters per day is unhealthy and harmful to your body. Read here how lack of water affects skin, brain and weight and which water you should best use.

Drinking water: how much per day is enough?

Drinking plenty of water is healthy for a number of reasons. The German Society for Nutrition (DGE) recommends around 1.5 to 2 liters per day for adults as a guideline.

It is advisable to drink as much as 2.5 liters while losing weight, as you absorb less liquid from food. Drinking a lot is also popular in summer. This also applies to coughs or runny noses, since the mucous solution is particularly promoted by a lot of liquid.

Drink evenly throughout the day before thirst sets in. It is an alarm signal and only occurs when there is already a lack of liquid in the body. The feeling of thirst is also not absolutely reliable. It decreases with age. It is therefore best to drink regularly and always beyond thirst.

It is also advisable to drink no more than half a liter at a time, otherwise the stomach will be overloaded. It is best to take small sips evenly distributed throughout the day.

Avoid drinks straight from the fridge. They are refreshing, but the body has to expend a lot of energy to bring the liquid up to body temperature. In addition, it can cause stomach pain.

Depending on the group of people, there are these differences with regard to the drinking recommendation:

Kinder

Babies and small children need a relatively large amount of liquid – especially if they have diarrhea or fever. While in the first few months the need is covered by breast milk or infant formula, it is important for older babies to offer them a drink on a regular basis.

According to the German Society for Nutrition (DGE), the daily recommended amount to drink for children between the fourth and twelve months is around 400 milliliters.

For one to four-year-old children, it is around 820 milliliters, which increases to 970 milliliters by the age of ten and is then 1.3 liters by the age of 15. It is particularly important to ensure that the recommended drinking amount increases with a lot of exercise or on summer days.

Note that children often do not feel thirsty or simply forget to drink. Regular reminders are therefore important.

athlete

Athletes have an increased need to drink due to sweating. The recommendation from the Federal Center for Nutrition is that endurance athletes should drink between 0.15 and 0.25 liters of water every 15 to 20 minutes.

Seniors

The older people are, the less water their bodies contain and the more important it becomes to drink enough. The problem: The feeling of thirst decreases with age. It is therefore important that seniors provide their daily drinking ration, ideally in the morning, so that it is clearly visible.

Anyone who continues to drink at least 1.3 liters a day in old age supports their physical and mental abilities.

Find out more about proper nutrition in old age here .

What is the point of drinking lots of water?

There are many reasons why it is important to drink plenty of water. It is important for the skin and blood circulation, among other things.

The skin consists mostly of water and stores almost a third of the liquid in the human body. The water increases blood circulation in the skin, the red blood cells flow faster. In addition, with sufficient hydration, the oxygen supply to the skin improves.

Water is also an important means of transport for nutrients and ensures a constant body temperature. It also affects the psyche . If you drink enough water, you can usually concentrate better. Warm water also activates your circulation and metabolism.

There are studies that suggest that drinking plenty of water can help prevent and reduce obesity. For example, subjects who drank half a liter of water before their main meals each lost an average of 1.3 kilograms in twelve weeks. Probably because water fills the stomach but not the calorie count.

But why should we drink water at all and not lemonade, soft drinks or juice? For health and weight reasons. Anyone who tries to cover their fluid requirements with Coke and Co. takes in calories that they are often not even aware of – up to 400 per day can come together.

You can find out more about water here .

Can you drink too much water?

Drinking too much water is possible and unhealthy. This is then referred to as hyperhydration. Anyone who drinks significantly more water than recommended dilutes their blood salts, so-called hyponatremia can develop and lead to life-threatening brain swelling. Therefore, avoid drinking more than three liters of water a day.

According to experts, people with water retention in their tissues and severe kidney diseases, high blood pressure or heart problems should be more cautious when drinking and determine the individually optimal amount with their doctor.

Drinking too much water can cause a variety of symptoms:

  • absent-mindedness
  • lethargy
  • Vomit
  • balance problems
  • In severe cases, seizures and coma

What happens if you drink too little water?

The human body reacts sensitively when it comes to its fluid balance. If you don’t drink enough water, it can have the following effects:

  • headache
  • concentration and circulatory problems
  • dry skin
  • dark colored urine
  • greater risk of urinary tract infections
  • hard stools or constipation
  • limited performance
  • confusion (especially in older people)

Which water should I drink?

Water is not simply water. At least that’s the impression given by the long rows of shelves in the supermarket, which are densely packed with all sorts of different types of water: still, with vitamins, sparkling, medium, mineral, table or medicinal water, in plastic or glass bottles.

Basically there are the following types:

Mineral water

Mineral water usually contains valuable minerals such as calcium, magnesium, sodium and iron. Depending on the variety, but in very different concentrations. Since 1980, the EU overturned the requirement that mineral water must contain 1,000 milligrams of dissolved minerals per liter, and products that contain only slightly more minerals than tap water can also be called that.

The advantage of mineral water: With products with a high mineral content, athletes in particular can compensate for minerals lost through sweating. Lactose-intolerant people thus secure their calcium supply and varieties with a high sulfate content relieve constipation.

Depending on how much carbonic acid has been added, mineral water is labeled “still”, “medium” or “sparkling” or “carbonated” or “non-carbonated”. How the mineral water tastes depends on the composition of the minerals.

Natural mineral water

Natural mineral water is so called because it is not allowed to be treated by the well companies. It is extracted from underground springs, which are protected from pollution by layers that are hardly permeable to water. The water should remain “naturally pure”. The mineral content is usually correspondingly low.

Table washer

If you want to drink this water, you often don’t get it from the bottle in the restaurant, but from the tap. In contrast to mineral water, this is allowed for table water. It does not necessarily come from a single source, but may be made from drinking water, mineral water or seawater. The addition of sodium chloride and other additives is permitted.

medicinal water

This water has a proven and officially confirmed health effect. It comes from underground water sources and is rich in minerals and trace elements.

Vitaminwasser

Some vitamins have been added to these mostly brightly colored water variants from the supermarket – but above all they often contain sugar and flavorings.

If you would like to drink vitamin water, it is best to mix your own from mineral or tap water and pieces of fruit, herbs and/or vegetable slices. It is often also referred to as slimming water, since additives such as ginger or lemon help to boost the metabolism.

You can find out more about slim water here .

tap water

It doesn’t necessarily have to be the water you bought. In Germany, drinking water from the tap is also of very good quality. If your tap water is very calcareous, it is actually good for your health. Lime is composed of the minerals calcium and magnesium.

You can find out why water from the tap can even be superior to purchased water in the article Tap water .

Drink water: glass or plastic bottle?

When in doubt, glass bottles are the better choice when buying water. It is assumed that harmful substances such as plasticizers and hormone-like substances can be released from plastic and get into the water.

Tips to drink more!

  • Always have your drinking ration ready in the morning.
  • Always have a glass of water handy at home or at work.
  • Drink something before and during meals.
  • Take small sips and drink slowly. Otherwise, you may feel bloated if you drink a lot quickly.

Drink water: conclusion

Water is a recommended and healthy source of fluids. It has many positive effects on the body and contains no calories, which is why it is also suitable as a diet drink.

Which water makes sense to drink depends on personal preferences (taste, carbon dioxide content, etc.) and individual needs – for example, a higher mineral content for athletes.

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