How much water a day?

Dehydration and its consequences

If you don't drink enough, you can become dehydrated, which means that you lose more fluid than you take in. Dehydration can have serious effects on your body and lead to various health problems.

Symptoms of dehydration

There are various symptoms that can indicate dehydration. These include:

• Dry mouth and feeling thirsty
• Dark urine and reduced urine output
• Tiredness and dizziness
• headaches
• Confusion and difficulty concentrating
• Dry skin and mucous membranes
• Muscle cramps

Long-term effects of chronic dehydration

Chronic dehydration, i.e. regularly drinking insufficient amounts of water over a long period of time, can have long-term effects on your health. Some possible consequences are

• Kidney problems: Prolonged dehydration can impair kidney function and lead to kidney stones or kidney failure.
• Digestive problems: Not drinking enough can lead to constipation and other digestive problems, as adequate fluids are important for healthy digestion.
• Skin problems: Your skin needs adequate hydration to stay healthy. Chronic dehydration can lead to dry skin, increased wrinkling and an increased risk of skin conditions.
• Reduced physical performance: Insufficient hydration can negatively impact your physical performance by causing fatigue, exhaustion and decreased endurance.

It is important to pay attention to your body's signals and drink enough to avoid dehydration and the associated long-term effects. Make sure you drink enough regularly to support your physical functions optimally. 

Feeling thirsty as an indicator of fluid requirements

Your feeling of thirst can be a good indicator of your fluid requirements. When you feel thirsty, your body is signaling to you that it needs fluids. Therefore, pay attention to your feeling of thirst and drink when you are thirsty. However, it is important to note that the feeling of thirst does not always kick in immediately if you are already slightly dehydrated. You should therefore not rely solely on your feeling of thirst, but also take other factors into account.

Calculating your water requirement based on your body weight

A common method for roughly determining your water requirement is to calculate it based on your body weight. It is recommended to drink about 30-40ml per kilogram of body weight per day. For example, a person with a body weight of 70kg should drink about 2.1-2.8L per day. Note, however, that this is a general guideline and individual differences should be taken into account.

Other factors in determining water requirements

In addition to the feeling of thirst and body weight, there are other factors that can influence your individual water requirements. These include

• Activity level: If you are physically active or do sports, your water requirement increases as you lose more fluid through sweating. Therefore, take your physical activity into account when determining your water requirements.
• Ambient temperature: In hot environments or during the summer months, you may drink more to compensate for fluid loss through sweating. Therefore, adjust your water requirement according to the ambient temperature.
• State of health: Certain health conditions such as fever, diarrhea or vomiting can lead to an increased need for fluids. In such cases, it is important to drink extra to compensate for fluid loss.

It is advisable to take various factors into account and listen to yourself to determine your individual water requirements. Adequate hydration is crucial to keep your body well nourished and maintain optimal health.

Improve drinking water habits

• Always carry a water bottle with you so that you have easy access to water and can drink regularly.
• Set yourself reminders to drink regularly, especially if you tend to forget.
• Make sure you drink enough during the day, even if you don't feel thirsty. The feeling of thirst sometimes only occurs when you are already slightly dehydrated.
• Drink enough water before and after physical activity to compensate for fluid loss.

Consume water-rich fruit and vegetables

• Incorporate water-rich foods such as cucumbers, watermelon, oranges, strawberries and celery into your diet. These not only contain water, but also valuable nutrients.
• Prepare fresh smoothies or juices from water-rich fruit and vegetables to increase your fluid intake. With the delicious juices from LiveFresh you are doing something good for yourself, as each juice has an individual function. From vitamin D, biotin, zinc and vitamin C to caffeine from guarana, there is something for everyone.
• Avoid excessive consumption of salty or highly sugary foods, as these can make you thirstier and therefore need more water.

With the food cleanse from Live Fresh, you no longer need to worry about meal planning and get all your meals delivered to your home in one package. The concept is based on the German dietary regulations and is particularly suitable for healthy and sustainable weight loss.

Optimize your choice of drinks

• Drink water as your main source. It is calorie-free and the best choice to quench your thirst.
• Avoid excessive consumption of sugary drinks such as soft drinks, sodas or extra sweetened fruit juices. These often contain a lot of empty calories and can lead to excessive calorie intake. Our juices contain no added sugar and only contain naturally occurring fructose.
• If you want a change, try unsweetened herbal teas, unsweetened fruit teas or water with a splash of lemon or cucumber juice. The Happy Lemon from LiveFresh is an organic infused water and the ideal companion in summer.
• Watch your coffee consumption. Coffee can have a dehydrating effect, but moderate amounts do not have a significant impact on fluid balance.
• Be careful with alcohol consumption, as alcohol can also have a dehydrating effect. Always drink plenty of water alongside alcoholic beverages to minimize any potential impact on fluid balance. 

For an easy introduction to a change in diet, a 3, 5 or 7 days juice cleanse. Delicious recipes are the basis for a healthy diet that is fun. 

The myth of 8 glasses of water a day

It is a common myth that you should drink at least 8 glasses of water a day. In fact, there is no hard and fast rule or scientific basis for this. Water requirements vary from person to person and depend on various factors such as age, gender, activity level and ambient temperature. It is important to pay attention to your body's signals and drink enough to meet your individual water needs.

Other fluids and their impact on fluid balance

In addition to water, other drinks also contribute to hydration. Here are some facts about other fluids:

• Tea and coffee: Moderate amounts of tea and coffee contribute to fluid balance. Although they can have a mild diuretic effect, they are not dehydrating as long as they are consumed in moderation.
• Fruit juices: Fruit juices can contribute to hydration, but often contain a lot of sugar and are higher in calories than water. It is advisable to consume them in moderation and to look for unsweetened varieties. The juices from LiveFresh juices are 100% natural and contain no chemical additives or added sugar.
• Soft drinks and energy drinks: These drinks often contain a lot of sugar and are high in calories. Their consumption should be limited as they do not contribute to optimal hydration and can have negative effects on health.
• Milk and plant-based milk alternatives: Milk and plant-based milk alternatives such as almond or oat milk contain important nutrients as well as fluid. They can contribute to fluid intake, especially if they are unsweetened.

It is important to note that water is the best choice for adequate hydration as it is calorie-free and the body can use it most efficiently. Other drinks should be consumed in moderation and it is advisable to pay attention to the sugar content and calorie intake.