Water, the elixir of life

The human body consists of more than 50 per cent water. Water is an important solvent and transport medium and is involved in many metabolic processes, including

• Excretion of toxins
• Regulation of body temperature
• Transport of nutrients, metabolic end products and respiratory gases

So without water – NOTHING works in our body. If we had to go without food for a few days or even weeks – easy cheasy. However, if we only lack water for a short period of time, we are quickly no longer chilled. Even a small loss of water can lead to headaches, circulatory problems, a racing heart and a rise in body temperature. But how much is healthy to drink?

This is how much you should drink

Both too little and too much fluid intake are harmful. The general drinking recommendation is therefore 1.5 to 2 litres a day. Yes, you read that right. Many of you may have expected a much higher amount. After all, many nutrition gurus recommend 30 to 35 millilitres per kilogramme of body weight for adults (based on the D-A-CH recommendation). But beware: many have not taken a close look at this recommendation. The D-A-CH nutrition societies are referring to the total water intake from drinks and solid food. High drinking recommendations therefore usually have one major flaw: they confuse the amount drunk with the total fluid requirement.

This means that a person weighing 70 kilograms has a total fluid requirement of 2.1 to 2.5 litres. Of this, 1.4 to 1.6 litres should come from drinks, the rest from food.

Unfortunately, the feeling of thirst is not a reliable indicator when it comes to drinking enough. It can let us down from time to time, especially during stress, concentrated work, sport, certain illnesses or in old age. You should therefore bear the following in mind:

The right timing

The fluid intake should be distributed throughout the day in small sips. Pouring large quantities into yourself at once is of little benefit. Get into the habit of drinking regularly: a glass of water when you get up, a cup of unsweetened tea or coffee for breakfast, a bottle of water with you when you go out and a drink within sight and reach at work. Drinking with food is also perfectly acceptable. So the myth that drinking inhibits digestion is just a myth.

The only question now is: what is the best thing to drink?

The best thirst quenchers

I think everyone can answer this question. The best thirst quencher is and remains water. Whether it’s tap, still or mild mineral water (caution: no sparkling water) or unsweetened teas for a change, drinks should ideally contain no sugar or sweeteners. If water gets too boring, it’s best to add a few squeezes of lemon juice. This not only tastes good, but also promotes the absorption of iron and calcium in the intestines. But be careful: don’t sip lemon water all day long! Your tooth enamel and oesophagus are not happy with it. So it’s best to drink lemon water quickly and then go back to water.

Or you can make yourself a trendy infused water: simply add berries, herbs or pieces of cucumber and ginger to the water and you’re done. Homemade iced teas are also a hit, especially in summer. Special teas are available to buy for this, which are added to cold water for a few minutes and provide an iced tea flavour without any sugar!

Unsweetened coffee, preferably enjoyed black, is also part of your fluid intake. However, you should drink a maximum of three to four cups.

When you should drink more

Especially in summer, the need for fluids can increase due to increased sweating. Therefore, get into the habit of regularly reaching for a bottle of water, especially in the warmer months. It can easily be 3 litres or more. Thermo bottles are ideal on hot days as they keep the water cool even at high temperatures and thus provide refreshment at all times.

But beware: high-sugar drinks such as soft drinks and pure fruit juices are generally not suitable thirst quenchers, and certainly not on hot summer days. Due to their high sugar concentration, they dehydrate the body – not cool at all. You should also remove alcoholic drinks from your list of beverages as they have a diuretic and therefore dehydrating effect.

When water is no longer enough

The need for fluids can also increase significantly during sport. Sweating causes us to lose water and salts, which need to be replenished through drinks. No fluid intake is necessary during exercise lasting up to 60 minutes. For sessions of up to 90 minutes, you should drink 100 to 200 millilitres of water every 15 to 20 minutes (i.e. 0.4 to 0.8 litres per hour). Over 90 minutes, it should be a sports drink with carbohydrates.

However, as the amount of sweat varies greatly depending on the type of sport, intensity, duration and level of training (from 0.5 to 2.5 litres per hour), weight checks should be carried out before and after training to determine how much fluid has actually been lost. The amount determined should be replaced by 100 to 150 per cent.

Example:

1st step Weighing before training (without clothes, empty bladder) 70.0 kg
2nd step training (note duration) 90 minutes
3rd step Weighing after training (without clothes, emptied bladder) 68.8 kg
4th step Difference in body weight in kg = sweat loss in litres 70.0 – 68.8 = 1.2 kg
(approx. 1.2 litres)
5th step Calculate sweat loss per hour 1.2 litres / 1.5 h = 0.8 litres per hour

However, water is no longer sufficient, especially during intensive and prolonged exercise. Sweat not only causes fluid loss, but also electrolytes, which are important for the salt-water balance and the function of our cells. You should therefore opt for hypo- or isotonic sports drinks that provide you with electrolytes, water and, for long sessions (>90 minutes), carbohydrates.
Here are two recipes:

Homemade iso drink:

500 ml tap water
15 g raspberry syrup
25 g BIO maltodextrin DE 19 from Alpenpower
1 g table salt
Preparation: Pour water, syrup, maltodextrin and salt into a drinking bottle or shaker and shake well until the maltodextrin is completely dissolved.

AlpenPower BIO Iso-Drink:

30 g BIO Iso Drink powder from Alpenpower
400 – 500 ml water
Preparation: First fill the drinking bottle or shaker with water and then add the powder, shake well and enjoy.

Summary:

• Drink 1.5-2 litres in sips throughout the day.
  It is best to choose water or unsweetened teas as your standard drinks.
• Add pieces of fruit, herbs or occasionally lemon juice to the water for variety.
• When exercising, replace water lost through sweating, as a rule of thumb 0.4-0.8 litres per hour of exercise.
• For long and intensive training sessions, choose hypotonic or isotonic sports drinks to supply the body with electrolytes, fluids and carbohydrates.