Not just in the heat: How much water per day is healthy?

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According to the studies of this verse, a person’s need 35 ml of water per kilogram of body weight. A small part of the fluid need is met with food. However, the main part should be consumed daily in the form of beverages such as water or unsweetened tea. Normally 1.5 to 2 liters per day is sufficient.

Fatigue, headache, dizziness, nausea, dry mouth, lack of concentration, loss of appetite and constipation: Such symptoms can occur when the body is not getting enough fluids. This is also related to the feeling of thirst being an inadequate indicator. If you only drink when you’re thirsty, you already have a deficiency by then. The body, which is 60 percent water, reacts quickly to a lack of fluid: a loss of just two percent of body weight can seriously impair performance and concentration.

Drinking enough is especially important on tropical summer days. Because in addition to the large amounts of fluid you expel throughout the day – 400 ml just by breathing – there is also a loss of water through sweat, the body’s most important coolant. At very high temperatures, the need rises to 3 to 4 liters per day, depending on whether you are inside or outside the house. You also need more fluids during a diet, fever, diarrhea or sports activity than on a normal day.

• Drink at least 3 dl of calorie-free liquid (water, unsweetened tea, soft drink) at each main meal.
• Avoid sugary sweet drinks like lemonade, cola and energy drinks. They are not suitable as a thirst quencher, but they actually increase the feeling of thirst and provide “empty”, useless sugar calories.
• Do not rely on ice cold drinks, even if it is very hot. They also stimulate sweat production due to the large temperature difference compared to body temperature.

• A drink is always included! The most suitable are still water, highly diluted juices (1 part juice, 5 parts water) or cold vegetable juice. Bouillon has the advantage of replacing lost fluids as electrolytes replace sodium and potassium.
• Do not consume hot or iced beverages. Otherwise, you will delay its rapid absorption into the blood.
• Drink approximately 2 dl of fluid every 15 minutes or sip 2 dl at shorter intervals for 15 minutes. Caution: If you drink too much, it can affect your performance too!
• Fluid intake before and after exercise is very important: Drink 3 dl just before starting physical activity and 5 dl in the first half hour after finishing the workout. This leads to good (re)hydration of the body.

Source : Blick