The human body is like a machine. It only works with the correct fuel. Getting enough liquid is the key to keeping your body operating smoothly. If your supply of liquids is disrupted for a prolonged period, it may lead to serious problems. That is why it is so important to drink enough fluids.
Over the period of one day, the human body loses, on average, 2.5 liters of water through the skin, the kidneys, the intestines and the lungs. This amount is also dependent on the temperature, energy expenditure and food composition. The fluid loss must be compensated by the intake of food and beverages.
Water is needed for virtually all chemical reactions in the human body. Water is needed for everything from the regulation of heat metabolism to nutrient transport.
The body absorbs about one liter of liquid per day through food. The rest (at least 1.5 liters) has to be supplied through beverages.
The most important tips on how to drink enough per day:
Drink small amounts of liquid over the course of the day. The human body can only process a little water at a time. Therefore, do not drink huge amounts at one time. What cannot be processed will be excreted. So it makes no sense to drink two liters at once but drink nothing later.
Your first choice should be low-energy drinks. Water, unsweetened teas and diluted fruit juices are the best options. Sugary drinks are not suitable. Alcohol does not count as a healthy liquid. Even if you drink 1.5 liters over the day, your body doesn't gain anything from it. Alcohol depletes the body of water, which is why alcoholic beverages are not thirst quenching. Coffee is not as problematic as long as the caffeine is well tolerated.
Dehydration leads to reduced mental and physical performance. So take many drink breaks! A loss of just 3 percent of water in the body can lead to many problems.
When on a diet, it is important to be mindful. The reduced food intake means that you are taking on less liquids. During a diet, extra care should be taken to make sure you get enough fluids.
During physical exertion or sports, the body needs more fluids. However, you don't really have to worry about drinking until you have been active for 60 minutes. If you are only jogging for 20 minutes, you can drink before and after excising and don't necessarily have to drink during.
It is virtually impossible to drink too much water. If one is healthy and has no physical ailments, the body can easily handle ten liters in 24 hours.