The body loses a significant amount of water during the day through secretions and through the skin. This water loss must always be compensated. The need for fluid is signaled by the body with a feeling of thirst. Water absorption generally occurs through drinking and foods containing water.
|
Water content in % |
Foodstuff |
|
above 75 |
fruits, vegetables, milk, potatoes, fish, shellfish |
|
50 – 75 |
meat, fish, poultry, sausage, some cheeses (for example Camembert), cottage cheese |
|
25 – 50 |
Bread, various baked goods, eggs, some cheeses (e.g. Emmentaler), marmalade |
|
under 25 |
grains, legumes, butter, nuts, chocolate, fat, oil |
As a rule of thumb : You should consume approximately 30 to 40 milliliters of fluid per kilogram of body weight per day.
A person weighing 60 kilograms should consume at least 1.8 liters of fluid per day.
In addition, there are a number of people for whom sufficient fluid intake is special: Children and young people, athletes, seniors, people who are on a diet or fasting.
Drink well and drink enough, but how?
Many people find it difficult to drink enough throughout the day. The following tips will make it easier for you to consume fluidity correctly:
- Drink at least 1.5 to 2 liters of fluid regularly throughout the day; at high temperatures and during physical exertion this should of course be much more.
- Add variety to the daily choice of drinks. Recommended: Tap water, mineral water, unsweetened fruit and herbal teas, as well as diluted fruit and vegetable juices.
- Drinks should be a regular part of every meal.
- A drink nearby reminds us of drinking. This way you reach for the glass more often.
- Plan a small ‘drink break’ at certain times during the day.
- Drink a glass of water immediately after getting up.
- Only non-alcoholic drinks count! Alcohol and caffeine-containing drinks are less suitable, as they accelerate the body’s water loss.
- Avoid sugar-containing and therefore calorie-containing drinks, enjoy them in moderation. This includes, for example, energy drinks, cola and lemonade, undiluted fruit juices.
- Drink a glass of water with every cup of coffee.
- When you drink a glass of wine, you also drink a glass of water.
- If you occasionally drink an alcoholic drink with a high percentage of alcohol, it is useful to drink 0.3 liters of water per drink.
Tip
Drink apple juice mixed with water! In Germany and Austria also known as Apfelschorle . Apfelschorle is refreshing, affordable, simple and helps with the absorption of fluidity. In addition, apple juice contains a lot of potassium. The schorle can be made with mineral water or tap water. Pour half the glass with apple juice and half with mineral water. You can also make this with orange juice or other fruit juices.
