How many liters of water should be consumed per day?

Water is vital for the human organism. People are therefore dependent on regular fluid intake. As a guideline, every person needs about 30 to 40 milliliters of water per kilogram of body weight – that’s about 2 to 3 liters of water a day.

How much water should you drink per kg of body weight?

Water is vital for the human organism. People are therefore dependent on regular fluid intake. As a guideline, every person needs about 30 to 40 milliliters of water per kilogram of body weight – that’s about 2 to 3 liters of water a day. Of course, water requirements vary depending on metabolic performance and external factors. For example, the loss of water during sweating increases the requirement by about 1.5 liters per liter of sweat lost.

In some circumstances, even the loss of fluid from breathing at an increased respiratory rate or in cold/dry air needs to be considered. In addition, when calculating the fluid requirement, it must also be taken into account that the build-up of glycogen, which is responsible for storing and providing the energy carrier glucose in human and animal body cells, also requires water (2.6 ml for 1 g glycogen).

The regulation of the water balance

The kidneys play the main role in regulating the water balance: around 1500 liters of fluid flow through them every day. About 150 liters of primary urine are formed from these 1500 l, from which proteins, vitamins and glucose are filtered out. Finally, approx. 1.5 l of secondary urine with the sodium and potassium dissolved in it (= electrolyte balance) and the urea (= metabolite of protein metabolism) are then released via the urine. With low fluid intake, the vital function of the kidneys is restricted.

How can you recognize a lack of fluids?

A lack of liquid is easily recognizable by the dark color of the urine. You can also feel the increased heart rate and the feeling of thirst. Contrary to some information, feeling thirsty is a sign of dehydration and should be avoided.

But with all caution against too little liquid, it is also important to consider that too much intake can even be dangerous, since the stomach can only transport about one liter of liquid per hour into the intestine. Drinking much more than this one liter can lead to an unpleasant feeling of fullness – and more than 10 liters of fluid per hour can even lead to water intoxication/water intoxication. This is a life-threatening disturbance of the water and electrolyte balance and should not be underestimated.

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