How much water do I need to drink a day?

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Updated on: 03.04.2020

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Our water consumption calculator makes it easy to calculate your personal water consumption per day: Simply enter your weight, gender, height and a few lifestyle details - and you'll have the exact amount and be on the safe side when it comes to your daily fluid intake!  

Water consumption calculator

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Your daily fluid requirements are as follows:
... Liters

What is the healthy fluid requirement of a person during the day?

The question of how much water one should drink per day, or rather, what is the normal amount to drink, has long been an important issue. With an aging population it is becoming even more important. The daily water supply is essential for survival. People who get lost in the wilderness are much more likely to die of thirst than of lack of food. But simple old rules of thumb like the well-known "8 x 8" from the USA, i.e. eight glasses of water a day at eight ounces each (equivalent to about 2.5 litres a day) are not enough to determine a person's actual water requirements. It varies from person to person and depends, as our calculator above shows, on many individual factors.

Water demand of a person per day. Woman holding glass in her hand

Which factors determine the maximum amount of water I should drink?

A part of the amount of water that one should consume each day is already contained in the food. Sports or strenuous physical work lead to an increased need for water. Athletes can weigh themselves before and after sport. So they know how much water they have lost through sweating1.

After all, it depends on the height, age and weight of the person. Per kilogram of body weight one should consume 35 ml of water per day. A small portion (approx. 300 ml) is produced by the body's own metabolic processes. Fruit and vegetables in particular are often very rich in water, so that up to one litre of water is obtained through food intake. There would then remain a remainder of 1.5 litres of water (if you want to keep to the rough scale of 2.5 litres of water intake per day). This would have to be taken in with drinking water or other drinks. Juice spritzers, for example, are very suitable. Contrary to earlier opinions, tea and coffee do not remove any water from the body, although the recommendation is still based on fruit and herbal teas. However, well-filtered water remains the healthiest and most recommended drink. Under no circumstances should the daily fluid intake be limited to juices and spritzers. Instead, it makes sense to install a drinking water filter such as the Alb Filter to have regular access to clean drinking water, free from pollutants and at the same time rich in minerals and trace elements.

Special case of alcohol: Alcohol in the body must be balanced by an increased water supply.
Changes in environmental conditions, such as intense heat, also lead to an increased need for water. Likewise, the high water loss must be compensated for in the case of diarrhoea.

Which factors decide on the daily recommended amount of water

Checklist:

  • Body height 
  • Weight 
  • Age 
  • Gender 
  • How much fruit and vegetables do I eat daily?  
  • How much liquid do I consume daily through drinks such as coffee, tea and juices?
  • Do I do sports? What?
  • Do I have a physically demanding job? 
  • Do I do strenuous activities in my free time such as gardening, house building, transport? 
  • Do I regularly drink small amounts of alcohol?
  • Do I (exceptionally) have too much alcohol in my blood, for example after a party? 
  • Do I generally tend to sweat weakly or strongly? 
  • Do I have a temporary increased need for fluids due to an illness (e.g. diarrhoea)? 

What happens if you drink too much water?

Anyone who thinks he doesn't have to pay attention to numbers and does everything right if he simply drinks as much as possible is endangering his health. Joggers sometimes fear not drinking enough water. In the worst case, however, too much fluid intake can lead to water poisoning with circulatory failure! Particular attention must be paid to athletes who are on a diet and set their goals too high at the same time. Simply compensating for the loss of food by drinking is not a good idea. People who drink too much on a hot day to cool down are also at risk. Too much water can cause the salt concentration in the body to drop too much. Therefore, nobody should drink more than three litres of water a day. Otherwise there can be serious consequences such as:

  • Cramps and epileptic seizures up to unconsciousness
  • Headaches
  • Nausea and vomiting
  • tachycardia with an accelerated pulse of more than 100 beats per minute
  • Respiratory problems
  • Long term: Heart failure
  • Long-term: water accumulation in the tissue (edema)

Heart patients, in particular, must therefore be particularly careful when it comes to the intake of the correct amount of water2.

What happens if you don't drink enough?

The human body itself consists of 60-75 % water. With increasing age this proportion of body water decreases. The water regulates, for example, the body temperature. It transports important nutrients to the organs and cells. Pollutants are excreted with the kidneys in the urine. Water must be regularly supplied for this purpose, otherwise the body will be poisoned.

One usually notices quickly if one has drunk too little. The concentration decreases and you tire more quickly. That is why it is especially important when driving a car to cover your water requirements sufficiently. These early detection systems often fail in old age. This can have more serious consequences. Tiredness turns into confusion. Headaches increase. Eventually the circulation can collapse. The kidneys fail. Dehydration is acutely life-threatening. Another form of damage is deficiency symptoms due to a lack of minerals in the body because one has drunk too little. A fluid deficiency of only two percent already causes initial impairments of mental performance. From a water deficiency of 12% it can become life-threatening3.

Plant in the desert is watered.

How do I get myself to drink sufficiently and regularly?  

An essential factor to cover the daily need for water is regular drinking. This is sometimes not so easy. Working people who are under stress often simply forget to drink enough. A recent study by the Techniker Krankenkasse health insurance company shows that only 70 percent of the adults surveyed are convinced that they drink enough fluids every day4.
Usually after a while the thirst comes back, so you will drink automatically. However, old people in particular can suffer from a lack of water in their bodies because their natural need is no longer so pronounced and then they do not drink enough. Particularly in the case of people with dementia, nursing services must ensure that dehydration does not occur.

If you have the feeling that you are not drinking enough water, there are simple tricks for changing this. You can always put a glass of water or even a bottle of water in sight. Another possibility is a drinking alarm clock. If it is about drinking at work, you can also create a reminder email in the calendar program. Similar to a nutrition diary, a drinking diary can be kept and a glass of water can always be provided with meals. It is even easier to create a daily drinking schedule and thus get a routine that after a few days of getting used to it will eventually become a natural part of your daily routine.

Example:
In the morning 1 cup of black tea or coffee and a glass of water - Alternatively 2 cups of herbal, fruit or rooibos tea 
In the morning 1 glass of juice or buttermilk - Alternatively1 (further) cup of herbal tea
Lunchtime 1 glass of water, fruit juice or juice spritzer 1 cup of vegetable stock or soup
Afternoon 1 cup of black tea or coffee and a glass of water
Evening 1 to 2 cups of herbal, fruit or Roibos tea - Alternatively 1 glass of water, 1 non-alcoholic beer or 1 glass of juice spritzer 

Variations and individual adaptations are of course possible, because tastes are known to vary. The larger the proportion of water in the total quantity, the better.

It is also important to always have a supply of water with you when you are on the road, for example on longer car journeys. In this way, you are prepared for exceptional situations such as traffic jams or long detours and you do not risk losing concentration.4.

Why should one always have access to sufficient water?

Normally you will not have any problems in Central Europe to get enough water every day. Nevertheless, situations of dehydration can develop more quickly than one might think. Such a situation can be a long lasting traffic jam on a motorway. Drinking water shortages (for example as a result of a power failure or contamination) are very rare in Germany, but not completely excluded. Increasing droughts in summer have indeed already led to short-term bottlenecks.

Above all, however, sportsmen and hikers must be careful. This is especially true if you get lost. Even if there is no desert in Germany, there may be situations in which you cannot get to water so quickly. Drinking from springs and streams requires special knowledge or a water filter in order not to get poisoned. But there are also karst and dry regions in Germany where you can hardly find surface water. In a video about a hike in Franconian Switzerland, the well-known YouTuber and outdoor sportsman Kai Sackmann provides an exciting example of such a situation: https://www.youtube.com/watch?v=wiTfC8f3hMo
Thus, in any case, one should always have a sufficient amount of drinking water with one on excursions.

The best thirst quencher is and remains high quality drinking water, optimized with a filter like the Alb Filter.
Two health benefits in one: Those who use the Alb Filter can be sure not only to drink water free of harmful substances, but also to consume the daily amount of important minerals and trace elements.

Order right here:
https://alb-filter.com/pages/trinkwasserfilter

References

  • https://www.tk.de/techniker/magazin/ernaehrung/trinken/wie-viel-wasser-soll-man-taeglich-trinken-2004796  
  • https://www.t-online.de/gesundheit/id_14685568/wasservergiftung-mehr-als-drei-liter-taeglich-koennen-schaden.html  
  • https://www.toppharm.ch/krankheitsbild/fluessigkeitsmangel
  • https://www.tk.de/techniker/magazin/ernaehrung/trinken/wie-viel-wasser-soll-man-taeglich-trinken-2004796
  • https://www.dge-medienservice.de/wasser-trinken.html