Water is more essential to us than anything else in the world. We should drink a lot every day Drink waterbecause our body consists largely of water and we lose around half a liter of water a day through our skin and breathing. The human body can survive for several weeks without food. However, if we don't drink water, we can't even survive for a week, depending on the ambient temperature, activity, state of health, age and many other factors. Our body would simply dry out without hydration. Water is the most important means of transportation for blood, urine and sweat. Today you will find out what percentage of your body is made up of water and how much water you should drink every day. I will also give you 10 good reasons to drink enough water every day and show you how you can easily integrate drinking enough water into your daily routine.
Drink water - 65% of our body consists of water
This fact alone underlines how important it is for us to drink enough water. The average water balance is around 65%, but differs according to age. While infants consist of around 90% of water, older people only have a water content of around 60%. How can this be? As we get older, we lose vitality, just like our cells. The sensation of thirst also decreases with age, which is why we are less aware that we are drinking too little as we get older.
How much water should we drink a day?
We keep hearing different numbers of liters. But how much water should you really drink every day? Doctors recommend drink about 2 - 4 l of water a day. This value does not only have to be achieved by drinking water: We also take in a large proportion of our daily fluid requirements through fruit or dairy products, ensuring that our bodies are adequately supplied with water. We have learned that our fluid requirements vary depending on ambient temperature, activity, state of health and age. People who do a lot of sport sweat and lose a lot of fluid. This is why we also have a significantly higher fluid requirement when we are more active. Water is a real coolant for our body during sporting activity.
Rule of thumb - How much water do I need to drink every day?
There is a good rule of thumb for drinking enough water every day:
"Drink 30 - 40 ml of water per kg of your body weight every day."
You weigh about 50 kg = Drink 2 liters of water per day
You weigh about 75 kg = Drink 2.5 - 3 liters of water per day
You weigh about 100 kg = drink 3.5 - 4 liters of water per day
To reach the respective number of liters of water, fresh fruit, which also contains water, also helps. If you do a lot of sport, your water requirement will naturally increase and you should drink significantly more water. Your body will thank you for it. At the bottom of this article, I'll show you how to make it easy for you to drink water every day.
Drinking enough water is important
Nowadays, a real nutrition hype has broken out in our society. Many people pay particular attention to what they eat. This is a good thing, but our drinking habits are often forgotten, as most people drink too little during the day. Everyone knows the feeling of being thirsty. But this feeling should not arise in the first place, because it means that you already have a fluid deficit. Incidentally, alcoholic drinks such as beer remove more fluid from the body than the beer puts into our bodies. It is best to drink pure water, which can directly support your metabolism.
10 reasons to drink plenty of water every day
Drink about 2 - 4 liters of water a day as described above and your body will thank you for it. I would also like to give you these 10 good reasons to really follow through with this daily "ritual". Water is more essential to our lives than anything else in the world, so use the following motivating reasons to drink enough water every day:
1. water keeps your skin young
Drinking plenty of water every day is the solution to many problems. This also applies to facial wrinkles and similar skin complaints. If you drink enough water every day, your skin will be much firmer and smoother as the skin cells are supplied with sufficient fluid. Drink 2 - 4 liters of water a day and your skin will thank you for it and prevent blemishes, dry skin and other skin problems.
2. water makes it easier for you to lose weight
Water has an enormously positive effect on weight loss, which is why it makes a lot of sense to drink plenty of water every day. Why is water too good for losing weight? Very simple and scientifically proven: Drink half a liter of water on an empty stomach (i.e. before every meal) and you increase the energy turnover in your body by 30% and you burn about 100 calories extra per day. As your stomach is already somewhat full from the water, you will also feel full more quickly. Your metabolism is really revved up and you have less stress about losing weight.
3. water makes your hair beautiful
Around 20% of our hair consists of water. It is therefore logical that our hair also needs sufficient fluids. In order to keep your hair healthy for a long time to come, you should definitely drink the 2 - 4 liters of liquid mentioned above every day. Drink still water and stay away from coffee and alcohol. This is because the latter remove more fluid from your body than is absorbed by the drink.
4. water supports detoxification & purification
This reason for drinking plenty of water is also quickly explained. If you drink enough water, you promote the activity of your kidneys, which filter the blood in your body every day and remove toxins and harmful substances from your body. Harmful substances are in your body for a much shorter time and you feel noticeably better. For those on a detox diet, the water bottle should always be with you. The combination of water with this plastic-free detox tea.
5. water strengthens your cartilage & joints
Drinking too little water increases the likelihood of osteoarthritis or cartilage damage. The reason for this is that, in addition to our hair, our cartilage and joints also have a high water content. Water acts as a kind of shock absorber in the spine, for example. So simply drink 2 - 4 liters of water a day and reduce the likelihood of cartilage and joint problems.
6. water balances your fluid levels
This reason alone should motivate you to drink enough water every day. While water replenishes the body's fluid balance, coffee, alcohol or cola dehydrate your body. Experts recommend drinking at least the same amount of water after consuming one of these drinks to counteract acidification of the body. This is also the reason why you often have a glass of water with your coffee.
7. water prevents diseases
What is also scientifically proven and actually only logical is that water significantly reduces the risk of many diseases. Water breaks down the components of our food in the metabolic process and helps our cells to absorb vitamins, enzymes, minerals and trace elements. Drinking plenty of water every day therefore reduces the risk of cancer and heart disease. A lack of water can also be the main cause of frequent headaches or migraines. If you drink enough water, you can reduce your Strengthen the body's defenses.
8. water stimulates your digestion
Water is the best laxative for our body. This is because water flushes the wet stool (I know this topic is unpleasant, but we have to go through it now 😉 ) out of the bowel and allows it to be excreted without any problems. Your body will thank you for drinking lots of water by avoiding unpleasant constipation.
9. water promotes your concentration & attention
Our brain needs plenty of fluids to perform at its best. If you drink plenty of water every day, you will reduce fatigue and push your brain to peak performance. Drinking plenty of water strengthens your memory and boosts your concentration. Drinking plenty of fluids can also reduce the incidence of attention deficit disorder (ADD) in children.
10. water regulates your body temperature
You may also have noticed a slight "film of sweat" on your skin even though you haven't done anything sweaty. The reason for this signal from your body is most likely a lack of fluid. When our body overheats, this "film of sweat" is formed on the skin to cool the body. Another important reason to drink your 2 - 4 liters of water daily.
Drink enough water every day - here's how
"Always just drinking water. That's boring and not very varied!"
Many people think this way and give pure water a wide berth. People often forget that drinking water is ideal for losing weight and that even a splash of lemon can change the taste. I myself have become accustomed to the neutral taste of water and drink about 3 liters a day because I do a lot of sport. Incidentally, experts recommend that we drink the water warm, as warm water has a much higher dissolving and cleaning capacity than cold water. So what applies to the washing machine also applies to our bodies 😉 Your body needs a lot of energy to make cold water usable for your body. That's why it makes so much sense to simply drink the water warm.
How to drink enough water?
I have the following tips for you on how to optimize your drinking habits in everyday life:
- Always have water ready: No matter where you are that day, always make sure you have enough water to drink throughout the day. I always fill up my reusable TrueFruits bottles. I have two of them and after a quick refill during my lunch break, I get through the day perfectly. We should appreciate much more that we drinkable water from the tap have at their disposal.
- Drink enough water during the meal: Fortunately, we are used to drinking something with our meals. Water helps the fiber we consume to swell better. Drinking water therefore makes the consistency of the food softer and easier to digest.
- Don't drink your water from plastic bottles: There are so many alternative and cool drinking vessels to finally break away from plastic bottles. Why should we avoid plastic bottles? Because microplastics can dissolve in water and pose a real threat to our health. Unfortunately, because the effects of plastic are not directly visible, far too few people are bothered by it. Carry fewer six-packs to your home and instead rely on the water that's already in your home. It drinks well, doesn't it? I recommend you, such a glass bottle or this stainless steel bottlemade of stainless steel for storing water.
- Feel free to add variety to your drinking: Of course, the focus should be on pure water. But to consume 2 liters a day, you should also increase your appetite for it. Why not combine the water with a herbal tea or a spritzer? I also drink almost no alcohol at all. This is because alcohol dehydrates your body.
Drinking enough water is easy!
As you can see, drinking water is essential for our bodies. It is absolutely uncomplicated to drink enough water, but unfortunately it is often neglected due to convenience. I hope that this article will help you and encourage you to drink enough water. I myself have made myself the two TrueFruits bottles in the picture in the top paragraph so that I have enough water in the office every day. When I'm out and about, I use the this stainless steel bottlebecause it's not that heavy and, to be honest, I really like the design. 😉 Please avoid using plastic bottles in your daily drinking routine and help to reduce plastic consumption worldwide. Fortunately, we have water in the tap at home.
PS: Do you drink your water from plastic bottles or tap water? In the article Tap water VS water from plastic bottles you will learn what is healthier and cheaper for you.