Drinking Water

Drinking water is one of the simplest and most effective habits for your health. But the benefits of regular hydration, which type of water is the best choice, and how much you need each day all depend on several factors. Here you'll find the most important things to know about your drinking habits.

Why drinking water is good for you

Fluids are essential for survival. Scientific studies point to many positive effects on the body. These include, among others:

• Supporting a healthy-looking complexion
• Helping to stabilise your circulation
• Supporting your metabolism
• Helping to regulate body temperature
• Supporting blood flow

Our bodies are made up of roughly 70% fluid. Through sweating, breathing and other processes, we lose a considerable amount of it every day. That's why it's so important to replace this loss regularly. In short: water is good for you!

What does water actually taste like?

The most common answer is: "Like nothing." But that's not quite true. Anyone with a keen sense of taste will notice clear differences. The reasons are the source, the mineral content and the intensity of any carbonation. Mineral water with a high sodium or magnesium content, for example, has a slightly bittersweet taste. What we've just eaten or drunk also shapes how we perceive it.

If plain water feels too boring, you can easily give it a lift. You'll find ideas in our recipe for flavoured water.

Why not drinking enough can be risky

In the worst case, a lack of fluids can put real strain on the body. Your blood flows less easily, the kidneys can't clear waste products as effectively, and your brain and muscles receive less oxygen and fewer nutrients. The results can include low energy, tiredness, poor concentration and even unwanted weight gain. In severe cases, dehydration can contribute to kidney and circulatory problems. So drinking regularly and mindfully is anything but a small matter.

Which water is a good choice?

The selection in the shops is huge: table, mineral, spring and other bottled waters in still, medium and sparkling varieties, packaged in plastic, glass bottles or cartons. But there's no need to feel overwhelmed.

Tap water is a perfectly good choice, unbeatably cheap and available any time. Bottled mineral water, on the other hand, has the advantage of a higher mineral content. You'll find the exact breakdown on every bottle label. A note such as "contains calcium", for example, means a defined amount of calcium is present. That can be especially interesting for people with lactose intolerance, who take in less calcium from dairy products.

Carbonation, along with any flavourings and sugars, has to be processed by the body first. Sparkling water may also feel heavier for some people. If you live with heart or kidney conditions, it's best to check the right amount and type of water for you with your doctor. By the way: minerals such as magnesium also play an important part in your diet as a whole.

5 facts about drinking water

1. Packaging

When you shop, glass bottles are the better choice. Plastic can contain unwanted substances such as hormone-like compounds or plasticisers. Choosing glass bottles is also a step towards sustainability.

2. Feeling thirsty

When you're stressed or focused on your work, the feeling of thirst is often suppressed. Some people simply forget to drink. A handy tip: set out your daily water ration somewhere visible each morning.

3. Drinking habits

Drinking fills the stomach, gets your metabolism going and supports digestion. A good approach is a glass of water about 30 minutes before and an hour after eating. In a balanced diet, what you drink matters just as much as the foods you choose.

4. How much to drink

A useful rule of thumb for your daily fluid needs: around 30 ml of water per kilogram of body weight, which for most adults works out at roughly 8 glasses a day. With certain conditions, dieting, exercise or hot weather, your needs rise accordingly.

5. Handy strategies

If you really struggle to drink enough, you can top up your fluid intake with water-rich foods such as melon and cucumber, or with dishes like soups. Bring some variety to your drinks, too, and cut back on sugary drinks where you can. You can read more about why that helps in our article on reducing sugar.

Water remains the number-one trend drink

Around the world there are hundreds of mineral springs offering a huge range of mineral waters, and new varieties keep arriving on the market. For most of us, it isn't easy to keep track. Personal nutrition coaching can help you find the right water and the ideal amount to drink for your individual situation.