The body looses between 1.8 and 2.3 litres of water every day through breathing, via the skin and through excretion, which have to be re-supplied.
In order to keep the water balance regulated and to provide for optimal body functions, the fluid loss must be replenished. Part of the required fluid is ingested with solid food.
At least 1.5 litres of the daily fluid requirement should be covered through the consumption of drinks. This quantity is to be understood as a reference value. The individual liquid requirement depends on many factors, e.g. on age and on physical exertion.
If our body lacks water, we feel the sensation of thirst. Our organism sends out this alarm signal if the quantity of body water decreases by only 0.5 percent. If the water balance stands at minus 2 percent, our physical and mental capability is reduced already.
With a fluid loss of more than ten percent, mental aberration is the result. A water loss of more than 20 percent of the body’s weight eventually leads to kidney and cardiovascular failure and then to death.
In order to prevent the liquid balance being disrupted, regular drinking throughout the day is therefore particularly important.
Recommended daily water quantity
| 0 to 3 months |
620 |
| 4 to 12 months |
400 |
| To 3 years |
820 |
| To 6 years |
940 |
| To 9 years |
970 |
| To 12 years |
1,170 |
| To 14 years |
1,330 |
|
| To 18 years |
1,530 |
| To 24 years |
1,470 |
| To 50 years |
1,410 |
| To 64 years |
1,230 |
| > 65 years |
1,310 |
| Pregnant woman |
1,470 |
| Nursing mothers |
1,710 |
|
* With needs-oriented energy supply and average life conditions (German Nutrition Society - DGE)
Drinking recommendations for everyday life
- Drink at least 1.5 litres daily – ideally water. Water quenches the thirst best – without any calories.
- When it is hot outside and when undertaking sports activities or physical work, the water requirement is two to three times higher.
- Thirst signals that the body lacks fluid. Therefore drink regularly, before you get thirsty.
- Always place water within eyesight and reach. This ensures you will not forget to drink. Ideally, first thing in the morning, place the water quantity which you want to drink during the day in a place where it is available for drinking during the day.
- Ensure you have a variety of drinks. A slice of lemon or a shot of fruit juice pep up drinking water. Fruit or herbal teas – enjoyed hot or cold – also ensure a regulated liquid balance.