- \n
- not feeling thirsty<\/li>\n
- forgetting to top up fluids during the day, or even not having time to drink<\/li>\n<\/ul>\n
Fluid intake, however, is one of the basic physiological needs, and in our part of the world, where clean spring water flows straight from the tap, there is simply no excuse for not drinking enough<\/strong>.<\/p>\n
The human body is made up of approximately 60-65% water<\/strong>, and fluid intake is literally vital, as every cell, tissue and organ depends on fluids entering the body. The body can survive without water for only a very short time. It’s said that after just 2 days, serious disruptions of homeostasis occur<\/strong>. The problem is that our body can’t store fluid reserves, so they have to be replenished constantly, ideally even before you start to feel thirsty.<\/p>\n
Water serves as:<\/h3>\n
- \n
- a catalyst of biochemical reactions<\/li>\n
- a transport medium for carrying nutrients, electrolytes, hormones and blood gases<\/li>\n
- it controls thermoregulation (maintaining a constant body temperature)<\/li>\n
- it helps flush waste and harmful substances out of the body<\/li>\n
- it also has a protective function (it moistens and protects mucous membranes and joints)<\/li>\n
- adequate fluid intake ensures the physiological function of the kidneys, which allow sufficient excretion of the waste products that<\/li>\n
- are produced in the body and must be eliminated from it<\/li>\n<\/ul>\n
Fluid intake and output should be in balance so that the body avoids becoming dehydrated. The typical daily balance of fluid intake and output is 2500 ml on average<\/strong>. Put simply, hydration means replenishing fluids in the form of clean drinking water, mineral waters and, to a lesser extent, fluids taken in from food.<\/p>\n
The basis of good hydration is:<\/h3>\n
- \n
- drinking water from the public water supply<\/li>\n
- bottled spring water or low-mineral water<\/li>\n
- unsweetened teas, mineral waters, 100% fruit and vegetable juices<\/li>\n
- coffee (with a higher water content)<\/li>\n
- soups, milk and plant-based milks, fruit and vegetables<\/li>\n<\/ul>\n
Fluids should be topped up continuously, not only once you feel thirsty. Thirst is the body’s protective mechanism and already marks the beginning of dehydration.<\/p>\n
Insufficient hydration can show up as:<\/h3>\n
- \n
- a dry feeling in the mouth<\/li>\n
- dark-coloured urine<\/li>\n
- headaches or a general feeling of weakness and irritability<\/li>\n<\/ul>\n
Start the day with a glass of clean water and top up fluids regularly throughout the day<\/strong>. Keep bottles of drinking water with you so you can keep track of how much water you’ve drunk during the day, especially if you struggle to drink enough. Some people find it helps to add mint leaves, pieces of lemon or cucumber, or chia seeds to their water bottles to make drinking more appealing.<\/p>\n
So how much fluid should you take in?<\/strong> Fluid intake is very individual and depends on sex, age, body weight, level of physical activity, air temperature and health:<\/p>\n
- \n
- In general, fluid intake should be roughly 2-3 litres a day<\/li>\n
- A more specific formula for working out how much fluid to take in: body weight (in kg) x 0.03<\/strong> = the amount of water in litres, and here we’re talking about water intake regardless of the level of physical activity or health.<\/li>\n<\/ul>\n
Fluid intake naturally increases when you do any physical activity. Fluid intake should rise by as much as 1-1.5 litres<\/strong>, not only before and during training but above all after you finish training. Ideally, drink a larger amount of water about 30 minutes before training<\/strong> and then top up fluids in smaller amounts during training. After training, though, increase your fluid intake again. In any case, fluid intake must be adapted to the level and intensity of physical exertion, the ambient temperature and your overall health.<\/p>\n
Dehydration, in other words insufficient fluid intake, can cause:<\/h3>\n
- \n
- circulatory problems<\/li>\n
- headaches, increased tiredness, poorer concentration, digestive problems, constipation, joint problems<\/li>\n
- above all, when we don’t drink enough, we overload the kidneys and increase the risk of urinary stones or urinary tract infections, with the danger of reduced kidney function.<\/li>\n<\/ul>\n
And yet it takes so little: just drink clean water, which is available everywhere.<\/strong><\/p>\n
Tips for you:<\/strong><\/p>\n
- \n
- The WaterMinder app<\/li>\n
- Keep one 2.5 l bottle set aside for keeping track of your hydration, and always take it with you.<\/li>\n<\/ol>\n
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