Water is vital, but what happens if you don’t drink water or drink too much water? We have thoroughly studied it and are happy to tell you how much water is healthy or harmful to you.
Drinking water: how much water do you need per day?
Your body loses up to 3 liters of fluid per day through urine, sweat and breathing. But how much water you should drink per day depends on various factors, such as your body weight, the outside temperature, sports activities, etc. As a general guideline, you should drink at least 2 liters of water per day .
What happens if you don’t drink water?
If you don’t drink water, various body processes will fail:
- Nutrients and hormones are not transported
- Your body temperature cannot be regulated
- Your blood circulation and metabolism are disrupted
This leads to different stages of dehydration. As soon as your body has lost about 2% of its water balance, you get thirsty. If you get hungry or hungry, this is also a sign that your body needs water.
In addition, your body gives the following signals:
- Fatigue & dizziness
- Mood swings & lack of concentration
- Muscle cramps & joint pain
- Dry skin & constipation
- Headache & Bad Breathing
What is the influence of water on sports?
The mentioned side effects of dehydration could be an incentive to make sure you drink enough. Without water, the human body cannot function optimally and be supplied with essential nutrients.
Athletes in particular benefit from drinking enough water, because a shortage of water causes loss of performance during exercise.
Many people actually do not know exactly what the right amount of water is that you should drink during exercise. In addition to the quantity, the timing is also important . Most people only reach for their water bottle when it is already too late and they are already thirsty.
How Much Water Should I Drink During Exercise? Useful tips for athletes
Make sure you always drink something before exercising. And if you do a high intensity training , we recommend compensating for the loss of moisture as soon as possible by drinking water during the training. If you lose more than 2 liters of sweat, you need to replenish the lost fluids to prevent nausea, muscle cramps and a feeling of weakness.
By sweating, your body regulates body temperature and loses about one and a half liters of fluid per hour. Of course, how much you should drink also depends on the training intensity. The heavier your training, the greater the moisture loss.
Tip: Especially for competitive athletes it is important to pay attention to how much and especially what kind of water they drink. Excessive sweating causes the sodium level in the blood to drop. Low-sodium tap water is not sufficient in this case.
About 1 gram of sodium is lost with one liter of sweat. That can mean up to 2.5 grams of salt. A salt deficiency can lead to an imbalance between the amount of water and the amount of salt in the body. The result: a sodium deficiency. If you exercise a lot, it is therefore advisable to drink sodium-containing water.
What happens if you drink too much water?
The days are getting warmer, your training becomes more intensive and heavier and you naturally reach for a glass of water more often. But you can also drink too much water, and this can be dangerous.
If you drink more than your kidneys can absorb, the water will build up in your body. Your body can absorb about 0.5 – 0.8 liters of water through your intestines in an hour. The surplus is excreted. But here too there are limits, because your body can only excrete fluid to a certain extent. If this limit is exceeded, water poisoning threatens. The danger of water poisoning occurs in a healthy adult from 7 – 10 liters of moisture.
Consequences of too much water:
- Nausea and vomiting
- Muscle weakness & cramps
- Fainting & unconsciousness
Shortness of breath can be the first sign that you have drunk too much water. The water is stored in the lungs. Pay close attention to how much you have already drunk. It is not necessary to drink half a liter of water every half hour. Instead, take small sips of water throughout the day.
Drink water by eating
Not only can you drink water, you can also eat it. To meet your daily water requirement, you can also absorb water through your diet. There are some foods with a high water content.
If you do not have water on hand or if you have not yet drunk enough, you can also consume the mentioned foods with a high water content. Although these foods do not directly replace water absorption, they are well suited for absorbing extra water.
Now do the Body Check
Do you want to get the most out of your training? Finally get rid of those excess pounds? Then we have a handy tool for you: our free Body Check . Set your goals, have your BMI calculated and receive tailor-made nutritional advice and training tips.