Water is essential for life - we all know that. But many people still drink too little. Whether in stressful everyday life or during sport: adequate fluid intake is essential to stay fit and healthy. 🏋️♂️ Here you can find out how much you should drink, what the benefits of drinking are and what tricks will help you improve your drinking habits.
How much should you drink daily?
The recommended amount of fluid you should drink depends on several factors, such as your body weight, activity level and the ambient temperature.
💧 At least 1.5 to 2 liters of water daily for adults
💧 2.5 to 3 liters or more if you do a lot of exercise or it is hot
A simple guideline is the 30 ml rule : you should drink 30 ml of water per kilogram of body weight. For a 70 kg person, for example, that would be 2.1 liters per day.
How much should you drink when exercising?
When you exercise, your need for fluids increases significantly because you lose a lot of water through sweat. A fluid deficit can impair your performance and lead to muscle cramps. ⚡
Drinking recommendations for athletes:
- Before training: drink 500 ml of water about 30 minutes before
- During training: Drink 150–200 ml every 15–20 minutes
- After training: 500–700 ml to compensate for fluid loss
Tip: Drinks with electrolytes are ideal for intensive training. They replace lost minerals such as sodium, potassium and magnesium.
What are the benefits of drinking enough?
Drinking more has numerous benefits for your health and well-being:
- 💪 Better performance: Your cardiovascular system works more efficiently and your muscles remain efficient.
- 🧠 More concentration: Even small fluid losses impair your mental performance.
- 🌿 Healthy skin: Water ensures a fresh, plump complexion and supports skin elasticity.
- 🚀 Supports digestion: Drinking enough water helps your digestion and prevents constipation.
- ⚖️ Weight regulation: Water has no calories and reduces the feeling of hunger. Thirst is often confused with hunger.
Tips and tricks to drink more
- Start your day with a glass of water : Drink a large glass of water immediately after getting up – a perfect start! ☀️
- Always have a water bottle with you : This way you'll always be reminded to drink - whether in the office, during sports or on the go. 🚶♂️
- Use apps as reminders : Drinking apps help you drink water regularly. 📱
- Spice up your water : Boring water? Add lemon, mint or berries. 🍋🍓
- Drink a glass of water with every meal : This way you will automatically absorb more fluids.
Just water or drinks with minerals and vitamins?
Pure water is the basis of healthy hydration. However, during intense sporting activities or long, stressful days, drinks with additional electrolytes, trace elements and vitamins are often a better choice.
Why? They support your electrolyte balance, promote regeneration and keep you productive for longer. 🚀
A particularly recommended product is the electrolyte collection from Athletic Supplements . The high-quality drinks contain important minerals such as sodium, potassium and magnesium, which provide your body with optimal nutrition - perfect for athletes and anyone who is on the move a lot.
Conclusion: Drinking more made easy
Drinking more is easier than you think! Make sure you drink fluids regularly, especially when exercising. Use little tricks to increase the amount you drink and, if necessary, drink drinks with electrolytes and vitamins. Your body will thank you - with more energy, concentration and performance.