Equilibre hydrique

Fluid intake has become a hot topic in the last few years. It’ s not only the quantity that’s important, it’ s also what we drink that matters. Join us as we dive into this topic in more detail!

How many fluids do we need

Your choice of drink plays a key role in a balanced diet. The body mostly consists of water. It constantly loses water and can’ t store it, which is why you need to regularly replenish your body’ s supplies. The body uses water to dissolve and transport nutrients and oxygen. Water also stimulates waste release, supplies the skin and membranes with blood, aids digestion (by swelling fibre in the stomach) and provides us with minerals. 

Fluids in balance

We get most of our fluids through drinking (about 1.5 litres). We also get some water from solid food (0.8 litres) and by breaking down nutrients (0.3 litres). That’ s 2.6 litres of fluids. The body also loses about 0.5 litres of water through the skin (sweat), 0.5 litres through the lungs (breath), 0.1 litres through the intestinal tract (faeces) and almost 1.5 litres through the kidneys (urine). That’ s 2.6 litres of fluids in total. So we take in as much fluid as we release – the amount is balanced.

Hydration

You can get fluids in 3 ways:

1. Fluid from food, from vegetables, fruit, dairy etc. If you stick to the food pyramid, you’ ll take in about 0.8 litres that way.

2. The amount you drink: Stick to tap or mineral water, unsweetened herbal and fruit teas, and if you like 2-3 cups of coffee or black tea, to keep the balance. Sugary drinks will give your body unnecessary calories and won’ t fill you up.

3. 0.3 litres are created within the body when the foods and ingredients are broken down.

Drinks: 1-2 litres of unsweetened drinks like tap or mineral water or unsweetened fruit or herbal tea a day.

Fluid needs

Are you covering your required fluid intake? Maybe you don’ t like to drink water because you don’ t like the taste- yet. Or do you always forget to drink? Then keep your water interesting. Don’ t get the flavoured water from the supermarket, because they often contain sweeteners and artificial flavours.

Make your own flavoured water by adding lemon, lime, fresh ginger, frozen raspberries, orange, cucumber, basil, chilli, mint etc. Experiment and see what you like best. Maybe you have another idea of what you can put in your water – let your imagination run wild!

If you always forget to drink, keep your drinks where you can see them and within reach. Take your water bottle wherever you go. That’ ll remind you to drink. Disperse your drinks over the day, drink with every meal and in between.