How much water should you drink per day?
Water is vital – but what happens if you do not drink too much water? We have taken the element of water under the microscope and look at how much drinking is healthy and / or harmful.
Through urine, sweat and breathing, the body loses up to 3 liters of water per day. How much water you should drink depends on various factors such as body weight, outside temperatures, sports activities, etc. As a general guideline, at least 2 liters of water per day should be drunk in order to be adequately supplied.
What happens if you do not drink water?
If you don’t drink enough for your body, several body processes remain on the line:
- Nutrients and hormones are not transported
- The body temperature can not be regulated
- Disorders of blood circulation & metabolism
This results in various stages of dehydration. After the body has lost about 2% of its water, thirst occurs. Furthermore, hunger or appetite is a sign that the body is lacking water.
The following body signals are also added:
- Mood fluctuation
- Concentration weakness
- Muscle cramps
- Joint pain
- Dry skin
- Intestinal inertia
- Poor Breathing
After one or two days without drinking, the body no longer produces urine. Consequences are difficulty swallowing and nausea. The blood circulation is so distracted that the skin fades and the body loses its warmth.
After three to five days without water, the kidneys are forcibly dehydrated and the surrounding blood vessels are clenched.
Ultimately, kidney failure, poisoning of the body, and persistent thickening of the blood lead to cardiac arrest.
How water drinks affect your training?
The mentioned side effects of a dehydration should be stimulating enough to take care to drink adequately. Without water, the human body cannot function optimally and be supplied with essential nutrients.
Many are unsure how much water drink is useful in sport. Not only the quantity, but also the timing is important. Usually, the water bottle is gripped only when it is already too late and thirst is noticeable.
Be sure to have a drink before the workout. In high-intensity training, it is advisable to balance the water loss as quickly as possible while drinking water. After a sweat loss of about 2 litres, the body must be fed back the lost water in order to avoid nausea, muscle cramps and lack of power.
During sweating, the body regulates body temperature and loses about one and a half liters per hour. How much you have to drink water depends on the training intensity as well.
Especially athletes should pay attention to how much water they drink. The sodium content in the blood drops as a result of sweating. Low-sodium tap water is a poor source in this case.
For a liter of sweat, about 1 g of sodium is lost, which can mean up to 2.5 g of salt. The amount of fluid and the amount of salts in the body can lead to an imbalance. The result: sodium deficiency. It is recommended to use a lot of water with sodium.
What happens if you drink too much water?
Drinking too much water is also possible and can be dangerous. If water is drunk more than the kidneys can absorb, body accumulates water in the body.
The body can absorb about 0.5 L – 0.8 L of water over an intestine within an hour. The surplus is eliminated. But here, too, there are limits, because the body can only excrete liquid to a certain degree. If this limit is exceeded, there is a danger of water poisoning. The danger of water poisoning occurs with a healthy adult from a liquid quantity of 7 L – 10 L.
Water intake by eating
The element of water is not only drinking, but also eating. To cover your daily water needs, you can also take in water through the food. There are some foods with a high water content.
If you do not have any water at hand, or have not drunk enough to date, you can also access the listed high-water foods. These foods do not directly replace the water intake, but are well suited to absorb water.