How much water does the body need?

Water is essential for life and is a particularly important drink for athletes to compensate for fluid loss during physical activity. Especially in endurance sports like marathons, the body's water balance can drop rapidly. Below, we will take a closer look at water and explain how important it can be for an athlete's performance.

How does the water balance in humans change?

The human body is composed of approximately 70 percent water, which is ingested and lost through various means. Around 2.5 liters are excreted daily through the skin alone. Normally, this water loss is replenished through fluid intake and food such as fruits and vegetables. But how can you measure whether and how much water your body needs to compensate for this loss? According to nutrition experts, a loss of half a percent of body water causes a feeling of thirst, which can manifest, for example, as a dry mouth. Experts recommend quenching your thirst with a glass of water and drinking plenty of water regularly throughout the day to prevent this dry mouth sensation from developing in the first place. The idea that you can drink in advance is incorrect, as the body can only absorb and process water in small amounts. The rest is excreted by the kidneys. Ignoring thirst for extended periods and not drinking water will lead to physical dehydration. Experts warn that a fluid loss of more than 3 percent can significantly impair performance. This manifests itself particularly through persistent fatigue or severe headaches. Physical performance is also significantly impaired by a lack of fluids. However, there is no need to warn against dehydration, as this is only caused by extreme water loss, which can result from prolonged fluid deprivation.

How much water should you drink per day?

There are now many different expert opinions on how much water you should drink per day. Many experts now recommend that students drink eight glasses of water a day. To date, there is no empirical evidence that we need to drink that much. Some experts even suspect that too much water can be dangerous for the body. The reason is that too much fluid can disrupt the electrolyte balance. In the "Journal of the American Society of Nephrology," the two scientists Negoianu and Goldfarb confirm the theory that there is evidence that drinking plenty of water is healthy. It has now been proven that excessive drinking can also cause significant kidney problems or promote urinary tract infections. Furthermore, sleep is disrupted if you have to get up several times during the night due to the urge to urinate.

Water fulfills many functions

Athletes, in particular, face the significant problem of fluid loss during training. It's therefore crucial to drink one to two glasses of fluids before your workout and to replenish your body's water reserves throughout your training sessions. Insufficient fluid intake can lead to increased body temperature, especially during intense exercise. Water also aids in detoxification and the elimination of waste products from the body, supporting kidney function. Furthermore, adequate hydration significantly accelerates muscle activity. Effective training depends on maintaining a consistent fluid intake before, during, and after exercise.

Conclusion

If you want to achieve real success in sports or your professional life, you need plenty of fluids, especially water, in addition to a personalized diet. A lack of water creates thirst, and this feeling of thirst prompts us to drink immediately. The rule of thumb of 2 liters per day is not scientifically proven. A person's water requirements depend on many individual factors, which vary from person to person. Therefore, make sure you always drink as soon as you feel thirsty.

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