Question 1

How much water should I drink per day?

Accepted Answer

The German Nutrition Society recommends 35ml per kilogram of body weight as a guideline. At 75kg, that's about 2.6 liters. With exercise, heat or pregnancy, the requirement increases significantly.

Question 2

Do coffee and tea count toward water intake?

Accepted Answer

Yes, coffee and tea contribute to fluid intake. However, caffeine has a mild diuretic effect, which is why we add about 150ml extra per cup. Overall, they do count toward your daily intake.

Question 3

Can you drink too much water?

Accepted Answer

Yes, excessive drinking (hyperhydration) can dangerously lower blood sodium levels (hyponatremia). But this only happens at extreme amounts of over 6-8 liters in a short time. Normally, the body regulates excretion reliably.

Question 4

How do I know if I'm not drinking enough?

Accepted Answer

Typical signs include dark urine, headaches, fatigue, dry lips, concentration problems and dizziness. A simple test: if your urine is light yellow to clear, you're drinking enough.

Question 5

Do I really need more water during exercise?

Accepted Answer

Yes, during exercise you lose 0.5 to 2 liters per hour through sweating. For moderate exercise we recommend 500ml extra, for intense sports up to 1,500ml. Ideally drink small amounts every 15-20 minutes.

Question 6

Why do I need more water in summer?

Accepted Answer

In high temperatures, the body sweats more to cool down. In warm weather, needs increase by about 400ml; in extreme heat, by 800ml or more daily.

Question 7

How much should pregnant and nursing women drink?

Accepted Answer

Pregnant women need about 300ml more per day for amniotic fluid formation and increased metabolism. Nursing mothers need up to 700ml more, as breast milk is about 87% water.

Question 8

Does the water in food count?

Accepted Answer

Yes, about 20% of your water needs are covered by solid food. Fruits and vegetables like cucumber (96% water), watermelon (92%) or tomatoes (95%) are particularly water-rich.

Question 9

Is mineral water better than tap water?

Accepted Answer

German tap water is strictly regulated and excellent in most regions. Mineral water provides additional minerals like calcium and magnesium depending on the brand. Health-wise, there's little difference.

Question 10

How can I build a habit of drinking more water?

Accepted Answer

Keep a filled water bottle at your desk, drink a glass right after waking up and set hourly reminders. Water with lemon, cucumber or mint also adds variety.

Guide: Water Intake Calculator

How Much Water Should You Drink Per Day? Your Individual Needs

Recognizing Dehydration: 10 Warning Signs From Your Body

Hydration for Sports: How Much Water Before, During and After Exercise?

Water Intake for Children: How Much Do Babies, Toddlers and School Kids Need?

Does Drinking More Water Help You Lose Weight? What Science Says

Coffee and Water Intake: Does Caffeine Really Dehydrate Your Body?