The Importance of Drinking Enough Water

A person can survive up to three weeks without food. Without fluids, though, they can only survive a few days. So why is drinking so essential? And why do we still often drink too little? Our body has the answers.

Drinking for greater wellbeing
Take a moment and think about how much you've had to drink today. Half a litre? Not even that? Chances are you'll have to admit you haven't drunk enough – just like most of us. But drinking enough is essential for your body to function properly. Not drinking enough shouldn't be taken lightly.

"You should try to avoid sweet lemonade, cola or fruit juice drinks"

Why do we need to drink?
The human body is made up of around 60% water. This fluid transports blood, urine and sweat, removes waste products from the metabolism and regulates body temperature. Within 24 hours, 1400 litres of water flow through our brain, and in the same period, the kidneys are flushed with 2000 litres of water. Although the body only excretes 2.5 to 3 litres a day through urine, breath and skin, this amount must be replaced, since the body cannot draw on its own water reserves, and performance would otherwise suffer. Getting enough fluids is therefore important for the body to function properly.

How much is enough?
The general recommendation is that adults should drink between two and three litres of fluid a day. However, this figure varies depending on diet and the type of drink. The more meat and salt you eat, the more fluid you should drink. The more salad, vegetables and fruit you eat, the less you need to drink, since these foods contain a lot of water and little salt. At the same time, it also matters what kind of fluid you drink. You should try to avoid sweet lemonade, cola or fruit juice drinks, since their high sugar content initially draws water out of the body. The required daily ration of
litres of fluid you should drink is more precisely calculated by calories. The rule is to drink one millilitre per calorie. You don't need to count calories exactly, though – just drink correspondingly more after a heavy meal.

A higher need during exercise?
You should also drink more fluid during physical activity. Exercising increases sweat production and places greater demands on the body. Doctors therefore advise athletes to drink as much as possible during and after strenuous exercise. Besides water, experts also recommend fruit juice diluted with mineral water for this. An apple juice spritzer, for example, has an isotonic and hypotonic effect. This is important, since an athlete has an increased need for carbohydrates and electrolytes, and their drink should be easy to digest and quickly absorbed. The fluid needed after exercise can be calculated easily: weigh yourself before and after exercising. The weight lost in this case is fluid loss, which needs to be replaced.

"A water loss of just 2% of body weight can significantly impair performance"

And what if you don't drink enough?
If you don't drink enough, you put yourself at risk. The first signs of a fluid shortage show up as exhaustion, digestive problems, headaches and muscle pain. If the body suffers from an increasing lack of fluid, the brain produces more of a hormone that inhibits water excretion, which narrows blood vessels and raises blood pressure. Besides constipation, this can also lead to circulation problems, nighttime calf cramps or itchy skin. Fortunately, the feeling of thirst alerts us to a lack of fluid.

Source: Luzia Kunz