Wieviel Wasser am Tag?

How much water a day?

This blog article is about that, How much water you should drink every day. You probably know that water is incredibly important for your body, but how much exactly do you need to function optimally? This is a crucial question, because drinking enough fluids is essential for your health and well-being. We will discuss the importance and necessity of adequate fluid intake in more detail. You will learn which factors influence your water needs and how you can determine your individual needs. In addition, we will give you practical tips on how to increase your hydration. increase your daily water intake water intake. So, let's explore together how much you should drink to perform your best!

The water needs of the human body

Different factors that influence water needs

  • Age: Your age plays an important role in determining your water needs. Babies and toddlers have a higher water requirement per kilogram of body weight compared to adults.

  • Gender: Men tend to have higher water needs than women. This is mainly due to differences in physique and metabolism.

  • Activity level: If you are physically active or exercise regularly, your water needs increase. Sweating causes you to lose fluid, which you should compensate for by drinking enough.

  • Ambient temperature: In hot environments or during the summer months, your water needs increase because you sweat more.

Recommended daily water intake by age group

Recommended daily water intake varies by age. Here are guidelines for different age groups:

  • Infants (0-6 months): Approximately 700-800ml daily, mainly from breast milk or formula.

  • Infants (7-12 months): Approximately 800-1000ml daily, including water, breast milk, or special infant formula

  • Children (1-3 years): Approximately 1-1.3L daily, preferably water, milk, or diluted fruit juices

  • Children (4-8 years): About 1.3-1.7L daily, preferably water, milk, fruit juices or fruit tea

  • Adolescents (9-13 years): Approximately 1.7-2.4L daily, preferably water, milk, fruit juices or unsweetened beverages

  • Adolescents (14-18 years): Approximately 2.4-3.3L daily, preferably through water, unsweetened beverages, fruit juices or milk

  • Adults (19 years and older): About 2-3L daily is recommended, preferably in the form of water, tea, coffee, fruit juices or soups

These guidelines are for reference, but individual needs may vary. It is important to listen to your body's feelings and drink enough to meet your personal water needs.

Effects of too little water intake

Dehydration and its consequences

If you don't drink enough, dehydration can occur, which means that you lose more fluid than you take in. Dehydration can have serious effects on your body and lead to various health problems.

Symptoms of dehydration

There are several symptoms that can indicate dehydration. These include:

  • Dry mouth and feeling thirsty

  • Dark urine and reduced urine volume

  • Fatigue and dizziness

  • Headache

  • Confusion and difficulty concentrating

  • Dry skin and mucous membranes

  • Muscle cramps

Long-term effects of chronic water deficiency

Chronic water deficiency, which is regular insufficient drinking over a long period of time, can have long-term effects on your health. Some possible consequences are:

  • Kidney problems: Prolonged dehydration can impair kidney function and lead to kidney stones or kidney failure.

  • Digestive problems: Not drinking enough can lead to constipation and other digestive problems, as adequate fluids are important for healthy digestion.

  • Skin problems: Your skin needs adequate hydration to stay healthy. Chronic lack of water can lead to dry skin, increased wrinkling and an increased risk of skin diseases.

  • Reduced physical performance: Insufficient hydration can negatively impact your physical performance by causing fatigue, exhaustion and decreased endurance.

It's important to pay attention to your body's signals and drink enough to avoid dehydration and its long-term effects. Make sure you drink enough on a regular basis to optimally support your physical functions.

Methods for determining individual water needs

Feeling thirsty as an indicator of fluid needs

Your sense of thirst can be a good indicator of your fluid needs. When you feel thirsty, your body is signaling that it needs fluid. Therefore, pay attention to your thirst and drink when you feel thirsty. However, it is important to note that the feeling of thirst does not always come immediately when you are already slightly dehydrated. Therefore, you should not rely solely on the feeling of thirst, but also consider other factors.

Calculation of the water requirement based on body weight

A common way to roughly determine your water needs is to calculate them based on your body weight. It is recommended to drink about 30-40ml per kilogram of body weight per day. For example, a person with a body weight of 70kg should drink about 2.1-2.8L per day. Note, however, that this is a general guideline and individual differences should be taken into account.

Other factors in determining water needs

In addition to how thirsty you feel and your body weight, there are other factors that can affect your individual water needs. These include:

  • Activity level: If you are physically active or play sports, your water needs increase because you lose more fluid through sweating. Therefore, consider your physical activity level when determining your water needs.

  • Ambient temperature: In hot environments or during the summer months, you may drink more to compensate for fluid loss through sweating. Therefore, adjust your water needs according to the ambient temperature.

  • Health condition: Certain health conditions such as fever, diarrhea or vomiting can lead to increased fluid needs. In such cases, it is important to drink extra to compensate for fluid loss.

It is advisable to consider various factors and listen to yourself to determine your individual water needs. Adequate hydration is critical to keeping your body well-fed and maintaining optimal health.

Tips for increasing your daily water intake

Improve drinking water habits

  • Always carry a water bottle so you have easy access to water and drink regularly.

  • Set reminders to drink regularly, especially if you tend to forget.

  • Make sure you drink enough throughout the day, even if you don't feel thirsty. The feeling of thirst sometimes occurs when you are already slightly dehydrated.

  • Drink enough water before and after physical activity to compensate for fluid loss.

Consume water-rich fruits and vegetables

  • Incorporate water-rich foods like cucumbers, watermelon, oranges, strawberries and celery into your diet. These contain not only water, but also valuable nutrients.

  • Prepare fresh smoothies or juices from water-rich fruits and vegetables to increase your hydration. With the delicious juices from LiveFresh, you'll be doing yourself some good, as each juice has a unique function. From vitamin D, biotin, zinc and vitamin C to caffeine from guarana, there is something for everyone.

  • Avoid overconsumption of salty or high-sugar foods, as they can make you thirstier and require more water.

With the Food cure you no longer need to worry about meal planning and get all the meals in one package delivered to your home. The concept is based on the German diet regulation and is especially suitable for a healthy and sustainable weight loss.

Optimize beverage selection

  • Drink water as your main source. It is calorie-free and the best choice to quench your thirst.

  • Avoid excessive consumption of sugary drinks such as soft drinks, sodas or extra-sweetened fruit juices. These often contain many empty calories and can lead to excessive calorie intake. Our Juices contain no added sugar and contain only naturally occurring fructose.

  • If you want variety, try unsweetened herbal teas, unsweetened fruit teas or water with a splash of lemon or cucumber juice. The Happy Lemon from LiveFresh is a BIO Infused Water and the ideal companion in summer.

  • Watch your coffee consumption. Coffee can have a dehydrating effect, but moderate amounts do not have a significant impact on fluid balance.

  • Be careful with alcohol consumption, as alcohol can also be dehydrating. Always drink plenty of water alongside alcoholic beverages to minimize potential effects on fluid balance.

For an easy start to a dietary change, a suitable diet is a3, 5 or 7 days juice cure. Delicious Recipesare the basis for a healthy diet that is fun. 

Myths and facts about water intake

The myth of 8 glasses of water a day

It is a common myth that you should drink at least 8 glasses a day. In fact, there is no hard and fast rule or scientific basis for this. Water needs vary from person to person and depend on several factors, such as age, gender, activity level and ambient temperature. It is important to pay attention to your body's signals and drink enough to meet your individual water needs.

Other fluids and their effects on fluid balance

In addition to water, other beverages also contribute to hydration. Here are some facts about other fluids:

  • Tea and coffee: Moderate amounts of tea and coffee contribute to fluid balance. Although they can have a mild diuretic effect, they are not dehydrating as long as they are consumed in moderation.

  • Fruit juices: Fruit juices can contribute to hydration, but they often contain a lot of sugar and are higher in calories than water. It is advisable to consume them in moderation and to look for unsweetened varieties. The juices from LiveFresh are 100% natural and without chemical additives or added sugar.

  • Soft drinks and energy drinks: These drinks often contain a lot of sugar and are high in calories. Their consumption should be limited, as they do not contribute to optimal hydration and can have negative effects on health.

  • Milk and plant-based milk alternatives: Milk and plant-based milk alternatives such as almond or oat milk contain important nutrients as well as liquid. They can contribute to hydration, especially if they are unsweetened.

It is important to note that water is the best choice for hydration because it is calorie-free and the body can use it most efficiently. Other beverages should be consumed in moderation and it is advisable to pay attention to sugar content and caloric intake.

Frequently asked questions about how much water a day?

How much should people drink a day?

Fluid needs vary from person to person, but as a rule of thumb, it is recommended to drink about 2 to 3L daily to keep the body adequately hydrated.

How much should children drink daily?

Children's water needs depend on their age, weight and activity level. In general, it is recommended that preschool-aged children drink about 1 to 1.5L of water per day. For older children, the recommended amount can be increased to 1.5 to 2L.

Can water be absorbed through food?

Yes, a certain amount of water can be absorbed through foods that contain water. For example, fruits and vegetables such as watermelon, cucumbers and oranges contain a high water content and contribute to hydration.

Is it important to drink water regularly for health?

Yes, drinking enough is important for good health. Water plays a critical role in maintaining good physical function, regulating body temperature, digestion, eliminating waste, and maintaining a healthy skin appearance.

Should you drink more water before exercising?

Yes, it is important to drink enough before exercising to compensate for fluid loss during exercise. Drink about 1 to 2 glasses of water before exercise, and drink small amounts regularly during exercise to stay hydrated.

How many liters of water are healthy to drink daily?

About 2 to 3L per day is considered a healthy fluid intake for the average adult. It is important to adjust individual water needs based on age, gender, activity level and ambient temperature.

Are there healthy alternatives to drinking water?

Yes, there are healthy alternatives to drinking plain water. Unsweetened herbal teas, unsweetened fruit teas, or water flavored with lemon or cucumber slices are good options to add variety to your fluid intake.

Back to blog