Drinking lots of water is supposed to be good for you, but what happens to the body if it doesn’t get enough? Is it possible to drink too much water? And what role does water play in the body?
“Have you had enough to drink?” Someone's almost certainly asked you this when it's hot, or when you've been exercising or have a headache. However, many people find it difficult to drink the recommended amount every day. Depending on your size and weight, this is between one and two litres.
The recommended amount of water shouldn't be confused with your total fluid intake, as we also consume fluids through the food we eat. The Swiss Nutrition Association (document in German) recommends a total fluid intake (from drinks and food) of two to two-and-a-half litres per day.
Why does our body need water?
The human body is made up of around 60 per cent water, while the figure for newborn babies is as much as 70 per cent. The fluids in the body perform a number of functions, acting as an important solvent and medium for transporting nutrients, enzymes and hormones. Water helps us to excrete waste products, regulates our body temperature and keeps our tissues and skin hydrated.
It's also essential for many biochemical reactions and regulates cellular metabolism. Last but not least, water plays a key role in the intestine, facilitating digestion by making the stool softer.
«Water, whether still or sparkling, and tea are the ideal choices to quench your thirst.»
What happens to our body if we don't drink enough water?
"Headaches are probably the most well-known symptom of dehydration," says Ellen Weber, a nutritionist at santé24. Dehydration initially makes itself felt in the form of thirst, discomfort, loss of appetite, nausea, restlessness or increased heart rate. Other effects include a decline in mental abilities such as concentration and reaction times, as well as a reduction in physical performance.
In the long term, insufficient fluid intake can also increase the risk of constipation, while severe prolonged underhydration can have very serious consequences and will ultimately result in death.
Is it possible to drink too much water?
"You can never drink enough!" Ever heard someone say this? It's actually not true. Studies have shown that when we want to drink without actually being thirsty, our brain resists the urge to swallow. If you drink too much fluid, the salt levels in your body drop, putting you at risk of kidney failure.
Overhydration can lead to headaches, cramps, dizziness, vomiting or even cerebral oedema. The Swiss Nutrition Association recommends that you should only drink when you feel thirsty. The exceptions here are people who have poor awareness of their thirst or who can't interpret it properly. These groups need to plan to drink at regular intervals.
Thirst quenchers and sports drinks
"Sparkling water, still water and tea are the best thirst-quenching drinks," says Ellen Weber. "Milk, juice and sweet drinks aren't meant to quench your thirst, as they provide energy."
If you do a lot of exercise, it's fine to have a sports drink now and then because they help to replenish your salt levels. However, conventional sports drinks should be consumed with caution because they are very acidic and can damage the teeth. You can always make your own sports drink:
Two parts water (e.g. one litre).
One part juice (orange or apple) or tea (e.g. half a litre).
Use about half to one teaspoon of salt per litre of liquid.
