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Drink enough water every day
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We've all heard that drinking enough water is important for our health. Water is the basis of life and plays an important role in maintaining a healthy lifestyle. It is a necessary component for many of our bodily functions, including regulating our body temperature, transporting nutrients and waste, and aiding in digestion. But how much water should you drink per day? Why is water so important for our body and how can you make sure you drink enough? In this blog we take a closer look at the recommended amount of water we should drink per day and why this is so important.
Water is essential for our body and plays an important role in many bodily functions. Below we discuss some of the main benefits of drinking enough water.
1. It aids in digestion
Water aids in digestion by transporting nutrients and removing waste. It makes food move more easily through the body and prevents constipation. Not drinking enough water can lead to constipation and poor digestion.
2. It regulates body temperature
Water plays an important role in regulating our body temperature. When we lose a lot of water through sweating, for example during sports or working in a hot climate, it is important to replenish this water quickly to prevent overheating.
3. Better night's sleep
A sip of water before you go to sleep not only keeps your fluid balance up to standard. Your muscles, joints and hormones will also all come into balance as a result. This ensures that you relax your body better. This way you can prevent insomnia. That way you get enough sleep and you wake up rested!
4. It supports the skin
Water is also important for the health of our skin. When we don't drink enough water, our skin can feel dry and flabby. Drinking enough water helps to keep the skin hydrated and elastic, making it look healthier and younger.
5. It supports memory and concentration
Water is also important for our brain and helps with concentration and memory. When we don't drink enough water, we can suffer from headaches, fatigue and reduced concentration.
6. It helps you maintain your weight
Drinking enough water can also help control our weight. Water has no calories and helps fill us up, making us less likely to overeat. In addition, water aids in digestion and elimination of waste, which can also help you maintain your weight.
One of the main ways water affects our energy is by helping us stay hydrated. If we don't drink enough water, we can feel tired, lethargic and even nauseous. In addition, drinking enough water is important for regulating our blood pressure, which also affects our energy.
If you don't get enough fluids, you can become dehydrated. Your body can survive without food for several weeks, but only a few days without water. If you lose more than 7-8% of your body weight in fluids, you will gradually lose consciousness. That is why it is important to drink enough during exercise, for example, because even a loss of 2% of fluid can negatively affect your performance.
Let's give an example. Imagine that someone weighing 89 kg exerts themselves intensively and after this effort still weighs 85 kg, which means a difference of 4 kg in moisture. This amounts to 4.5% of body weight. It may seem extreme, but you can already lose 2 liters of fluid in an hour of running. With higher intensity workouts and unfavorable conditions (e.g. weather conditions), the loss can be even greater.
To maintain your performance during exercise, it is important to drink enough before, during and after training. A good rule of thumb is to consume 1.5 liters of water for every kilogram of fluid lost. This is more than the loss, but the extra 0.5 liter is needed to absorb the fluid loss through the bladder.
A good way to determine this is to check the color of your urine. If the urine is light in color, it means that your fluid percentage is OK. However, darker urine indicates a lack of fluid and it is wise to drink more water. It is especially useful to check this before you make an effort, to know what your starting position is.
The most common signs of a fluid deficiency are as follows:
In extreme cases these are:
Yes, drinking too much water can have harmful effects on our body. Our kidneys can only process a limited amount of water per hour (0.7 to 1 liter) and when we drink too much, we can develop a low sodium level in our blood, which can lead to arrhythmias in our heart. Extreme amounts of water can even cause water accumulation in our brains. It is important to realize that water poisoning is a serious risk. Fortunately, less than 1% of marathon runners develop water intoxication symptoms. However, some groups of people, such as those who take longer than 4 hours to complete a marathon or who run or hike in colder weather, are more susceptible to this risk. The most effective way to prevent water intoxication is to rely on our natural indicator: thirst.
To ensure that you drink enough water, you can apply the following tips:
In the Netherlands, the tap water is so good that you really don't have to waste money on bottled water. Abroad, it differs per country. For example, the water is good in most European countries, but you should absolutely not drink it if you are in Africa, for example. It is therefore wise to find out before you go on holiday whether you can drink the water from the tap at your holiday destination. In general, it is well indicated whether tap water is drinkable and if in doubt you can always opt for bottled water.
In a warm climate (and even on a hot day in the Netherlands) our body loses more moisture. This is because we sweat more than usual in the heat. This makes it important to drink extra water. The advice in a warm climate is therefore to drink at least 2 liters of water per day and preferably a little more.
Be aware that the heat affects your thirst. This often decreases in warm weather. Even if, for whatever reason, you don't drink anything for a long time, your thirst disappears and this can of course be very dangerous. You will not be the first to rely on your sense of thirst and be admitted to a foreign hospital with dehydration symptoms, while you have not been thirsty at all. So in a hot climate, make sure you drink enough water, even if you're not thirsty.
If you are going on a trip, a day out or on a trip, you still want to drink enough water. Many people then choose to bring a bottle of water with them and always refill it with water from the tap. However, be aware that if this is a regular plastic bottle, if you drink from the same bottle regularly or for a long time, there is a chance that the bottle will get dirty and bacteria will start to grow. That is why it is better to use a reusable water bottle , preferably made of glass or stainless steel so that bacteria cannot attach. By rinsing it daily with soapy water, you always drink from a clean bottle.
The recommended amount of water per day varies. It depends on several factors such as age, weight, activity level and climate. But as a general guideline, it is recommended to drink about 2 liters of water every day. That works out to about 8 250ml glasses.
It is important to know that this recommended amount serves as a guideline and that it can be different for everyone. For example, people who exercise a lot or work in a hot climate need more water than people who lead a sedentary lifestyle.
There are a number of ways to determine how much water you need per day. A well-known way is the formula: (body weight in kilograms) x 0.033 = recommended amount of water in liters per day.
Fortunately, nowadays you can also make it a lot easier for yourself to find out what the recommended amount of water per day is for you personally. We have developed a handy calculator for this. You can easily fill it in above this text. This way you know exactly how much water you should drink per day and you ensure that you keep your body in top condition.
As you have been able to read in this blog, drinking enough water is important for our health and maintaining your body and contributes to a healthy lifestyle. The recommended amount of water per day varies depending on several factors, but as a general guideline, it is recommended to drink about 2 liters of water each day. Drinking water supports many bodily functions, including digestion, body temperature regulation, skin health, memory and concentration, and weight management. Make sure you drink water regularly and listen to your thirst to make sure you're getting enough water.