More productive through the day: How much water should I drink?

Produktivität, Effizienz, Wasser trinken, Gesundheit, Hand unter Wasser, Thermogenese, Duschen, Gesundheit, Nahrungsergänzungsmittel, Nootropics, Kapseln neben Glas, Monocle

We have all heard that drinking water is important. Without water the human being dies after 2 days, without food we can last up to 2 weeks. This shows the importance of water. Not only for survival, but also for productivity water is of great importance. Here we explain to you how all this is connected.

How does water help me to be more productive?

We all know coffee and other caffeinated drinks as drivers of concentration and productivity. But these come with side effects, you can read more here. Often, fatigue and sluggishness has a cause: dehydration. A lack of water causes the blood in the body to condense slightly, making it harder for the heart to pump blood to the organs. This extra effort and energy consumption causes fatigue.

Water helps you to work more concentrated and faster, give up coffee and grab a glass of water.

Tips and methods to drink more water:

The glass of water in the morning

Immediately after waking up, the body is dehydrated from the night. Therefore, immediately reach for the water and drink a glass. This will help you get up and wake you up. Afterwards, do a few exercises like this one and nothing will get in the way of a productive start to the day.

Always have a water bottle with you

Get yourself a good quality water bottle and keep it on your person at all times. The more often you see a water bottle, the more likely you are to grab it and drink properly too. Make sure your water bottle is visible and within reach for you as often as possible. This way you will be able to increase your water consumption noticeably.

Avoid water depriving snacks

There are several ways to increase your water intake, including fruits like watermelon (91% water content) or salads and cucumbers (95% water content). Snacks with a high salt content, such as chips, support dehydration. Liquids can also have a dehydrating effect, for example, drinks containing alcohol are also dehydrating despite a high water content.

Plan your water consumption

Drinking water regularly is important. For some people, a plan or a simple rule helps. For example, refill a bottle at least 2 times during the day and drink it empty. For such a plan, it is important to ask how much water you need at least per day.

Let yourself be reminded with a mobile phone app

Meanwhile, there are various apps that help you to consume more water. Let an app remind you regularly. From a scientific point of view, regular water consumption throughout the day is the key to good hydration.

Drink still water instead of soda

Even though soda, carbonated water tastes great, it's not the best for keeping your body hydrated. Normal still water at room temperature can be best absorbed by your body.

The glass of water in the evening

End your day with a glass of water, just as you started it. This will reduce dehydration while you sleep and help you get a good night's sleep. Good hydration is also important for optimal sleep. During the night, the water bottle should also be close by so that you can drink right by your bed.

How much water do you need at least a day?

Is 1.5 litres of water a day enough? The 1.5 litres of water per day is an often heard recommendation. You should not drink less than 1.5 litres, but the ideal amount is higher, according to several studies. The National Academies recommend a water consumption of about 2.5 litres for women and about 3.5 litres for men.

Beyond this recommendation, exercise plays a major role. Any activity that produces sweat increases the fluid intake required to avoid dehydration. If you play sports or do a lot of exercise, you should drink enough before and after a training session.

What is the maximum amount of water you should drink per day?

Is it possible to drink too much? Yes, drinking too much water can lead to hyponatremia. Hyponatremia is a dilution of the blood, which leads to rapid death and lowers the level of sodium in the body.

One should not drink more than 3 liters (for women) and 4 liters (for men) a day. But do not worry - serious to fatal cases of water intoxication have drunk quantities in the range of 10-15 liters in a day.

The body quickly shows when it doesn't like any more water. These signals should be listened to.

How do I know that I am drinking too little water?

You can tell when you're not drinking enough water by dehydration. Dehydration comes with many characteristics and warning signs. If you feel tired and sluggish this can be a sign of dehydration. Likewise, of course, thirst is a clear indicator. But there are also more subtle signs like reddened skin, an elevated body temperature, or feelings of dizziness and weakness.

Hydration of the body can also be detected in the toilet by the color of the urine. If the urine is colorless or very light yellow, it indicates that your body has an adequate supply of water. If the urine has a yellow to dark yellow colour, this is a sign of an insufficient water supply in the body and you should drink more.

While drinking enough is obviously important for your health and well-being, it can also help you with weight loss. Water creates a feeling of fullness in your stomach, helping to reduce your appetite. When you drink enough water, the lack of thirst also makes you more likely to forgo high-calorie drinks and consume fewer calories.

Can water help me lose weight?

So can water help you with weight loss? Because of the feeling of fullness in the stomach, attacks of ravenous hunger tend to stay away and you don't eat more than necessary. If you are currently in a dietary change and trying to eat healthier, you should also increase your water consumption at the same time. With more water, your own hunger will decrease.

Conclusion - The great effect of water

Drinking water is important and essential for health and productivity. Avoid dehydration by drinking water regularly and enjoy higher productivity, a stronger feeling of alertness and high concentration.

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