▷ Fluid intake: How much should I drink daily?

It is nothing new to you that you should make sure to drink enough every day. Some people have no problem with this at all, while others find it difficult. In addition, it is not only important to drink enough, but also to choose the right drinks.

With the right tips and tricks, you can get a better handle on your fluid intake in everyday life. In this article, we would like to tell you more about your daily water requirements and give you practical tips on how to improve your drinking habits. You will also learn which drinks are suitable for your fluid balance and how you can also absorb fluids through food.

How to estimate your daily fluid requirements

How much fluid you need depends, among other things, on your body weight, your physical activity, the ambient temperature, and how much you sweat.

The calculation of 35 ml per kilogram of body weight mentioned in the original article should therefore be viewed only as a rough guideline at most and is not a universally applicable requirement.

If you exercise a lot, sweat heavily, or go to the sauna regularly, your fluid requirements may be correspondingly higher. Certain medical conditions may also require an individual fluid intake. In such cases, you should discuss the appropriate amount of fluid with your doctor.

Daily water requirements – does it always have to be just water?

This includes, for example, unsweetened tea as well as – depending on the quantity and composition – juices and smoothies. Freshly prepared slow juices can also provide various vitamins, minerals, and phytonutrients. Smoothies also contain the components of the fruit and vegetables used and can therefore also provide fiber.

However, if you drink juices or smoothies, you should bear in mind that they can contain more energy and, depending on the ingredients, sugar compared to water.

There are also drinks that you should not necessarily choose as everyday thirst quenchers. These include, for example, high-sugar lemonades.

It is also worth taking a look at the ingredients and nutritional information for store-bought fruit juices. Not every fruit juice has the same composition, and "juice" does not automatically mean that a drink is sugar-free or low-calorie.

If you are in the mood for fresh juices, you can try out your own combinations with different types of fruit and vegetables.

Coffee can also contribute to your daily fluid intake. The common statement that coffee generally dehydrates the body is not true in such a general sense.

5 tips so you don't forget to drink

You shouldn't just wait until you get thirsty. Especially in a stressful everyday life, it can be helpful to consciously remind yourself to drink.

1. Put a glass of water on your bedside table in the evening

You can, of course, not only set the glass of water there but also use it as a reminder to drink something first thing in the morning. A small glass can be enough for this.

Most importantly, you should develop a drinking routine that fits well into your daily life.

2. Make slow juicing a ritual

It is a nice way to start the day with a glass of freshly prepared juice. If you don't have time for this in the morning, you can also prepare your juice and keep it refrigerated accordingly.

Prepare a juice from various fruits and vegetables in your slow juicer, for example. This way, you can ensure variety in your drinks throughout the day.

3. Reach for infused water

Drinking plain water can become boring over time. Simply prepare a pitcher of infused water and place the carafe in sight.

Infused water is very easy to make. You can, for example, add berries, a piece of melon, a few slices of lemon, fresh herbs, or other fruit and vegetables to the water.

This gives the water a subtle aroma and can help you make your drinking routine more varied.

4. Prepare tea and fruit juice spritzers

Here, too, it's about variety. There are numerous herbal or fruit teas that you can drink hot or cold as iced tea.

Fruit juice spritzers can also be an option if you like to have some flavor in your drink. Pay attention to the mixing ratio and the sugar content of the juice used.

5. Keep a drinking diary for a week

To better estimate your daily water requirements, you can keep a drinking diary for a week.

There are various apps for this. However, you can also simply record your drinking habits in a notebook.

After you have documented your drinking habits for a week, you will get a better feel for how much you actually drink in everyday life.

Absorbing fluids through food

Drinks are not the only source of fluid. Various foods can also contribute to your daily fluid intake.

Soups, for example, contain a lot of water. The same applies to many types of fruit and vegetables. Cucumbers, melons, tomatoes, or oranges, for example, have a high water content.

So, reach for a piece of fruit or a vegetable in between meals when you get hungry. Soups can also be a varied way to absorb fluid through your diet.

CONCLUSION

As you can see, it can be quite easy in everyday life to ensure adequate fluid intake. Water is an uncomplicated foundation, but tea, spritzers, and water-rich foods can also contribute to your daily fluid intake.

How much you should actually drink depends on various factors. These include, among other things, your physical activity, the ambient temperature, and your individual fluid requirements.

Therefore, pay attention to your personal needs and develop a drinking routine that can be easily integrated into your everyday life.

With infused water, tea, spritzers, or freshly prepared juices, you can add more variety. Fruit, vegetables, and soups also contribute to your fluid intake.