Why drinking water is so important – health, amounts & tips

Healthy. Hydrated. Vital.

Water is essential for life. Our bodies need it for almost all central functions: metabolism, digestion, temperature regulation, blood circulation, nutrient transport and the removal of metabolic waste products.

Despite this, many people do not drink enough in their daily lives – not on purpose, but simply because water slips their mind in the office, at school, while out and about, or during a busy day. Having a steady routine and your own water bottle helps you incorporate water into your day more consciously.

Why is water so important for the body?

The human body is largely made up of water – between 50 and 70 percent, depending on age, gender and body composition. The brain and muscles are even made up of about 75 percent water, and the kidneys around 80 percent.

Water is not just a liquid, but a central transport and solvent medium. When we drink, the water travels through the digestive tract into the bloodstream, supplying organs, joints and cells from there.

Some of the most important functions of water in the body include:

Since the body cannot store water long-term and loses about 2 to 3 litres daily through breathing, sweat, urine and bowel movements, this amount needs to be regularly replaced – via drinks, but also through water-rich foods such as fruit, vegetables or soups.

In short: Water is not just a thirst quencher. It is fundamental for our body to function normally.

How much water should you drink a day?

A blanket fluid intake recommendation does not suit everyone. Requirements depend, among other things, on how active you are, how warm it is, how much you sweat and what foods you eat.

As a rough guide, around 1.5 to 2 litres of drinks per day are often recommended for healthy adults. In addition, the body absorbs fluids through food, especially water-rich foods such as fruit, vegetables, soups or yoghurt. International health guidelines also point out that fluid requirements vary individually and are met not just by plain water, but also by other drinks and water-containing foods.

Drinking more is sensible during:

Important: People with heart, kidney or metabolic conditions should consult a doctor regarding their fluid intake. Drinking too much water in a short space of time can also be problematic in certain situations.

What happens if you don't drink enough?

Even mild fluid deficits can make themselves felt in everyday life – especially at school, in the office, in care settings, during sports or in hot weather.

Typical signs include:

Children, older people, athletes and individuals with high fluid loss should be particularly attentive. They may perceive thirst later or have an increased need due to activity, warmth or health factors.

If a lack of fluids persists or becomes severe, dehydration can become much more serious. Possible consequences include circulation problems, confusion, extreme weakness, electrolyte imbalances, heat-related illness, kidney problems or, in severe cases, circulatory shock.

Medical advice should be sought for severe symptoms such as confusion, fainting, very little urine, severe dizziness, persistent vomiting or diarrhoea.

What should you drink?

The best thirst quencher is water. It is calorie-free, sugar-free and ideal for everyday life.

Good options include:

Drinks with a high sugar content, such as lemonades, cola, energy drinks or pure fruit juices, are less suitable as regular thirst quenchers. Fruit juices can occasionally be diluted with a lot of water. However, water remains the simplest and most sensible choice for everyday use.

Health tip: Water for headaches

Anyone suffering from headaches should take a look at their fluid intake. Dehydration is one of the most common yet underestimated causes – and the solution is often simpler than you think. Studies show that drinking enough water can not only relieve ordinary headaches, but in some cases even reduce migraine symptoms.

Many swear by water with lemon and a pinch of salt – it balances the electrolyte levels and can help relieve headaches faster. Certain herbal teas are also suitable, such as peppermint tea (for tension headaches), ginger tea (for inflammation) and willow bark tea (contains natural aspirin). However, avoid diuretic teas such as stinging nettle tea.

Drinking routines in everyday life: how water bottles help

A refillable water bottle makes water visible and within easy reach in everyday life – on your desk, in your bag, in meetings, at school, during sports or when travelling. Studies show that people who always have their bottle with them drink more regularly.

Especially in the office, at school, during sports, or in healthcare settings, such simple routines can help you consciously incorporate water into your daily life. Water bottles with a volume scale or a custom design also serve as a reminder to drink regularly throughout the day.

Which water bottle fits your routine?

Glass bottles are particularly suitable for offices, meeting rooms, hotels, the hospitality industry, and high-end gifts.

Tritan™ bottles are lightweight, durable, and shatterproof – ideal for schools, sports, care facilities, clubs, and active use.

Stainless steel bottles are long-lasting, sturdy, and, depending on the model, insulating – perfect for on the go, field sales, outdoor activities, and premium gifts.

PP bottles are especially lightweight and practical for healthcare settings, care facilities, clinics, children, and large quantities.

Read more:

Which water bottle is the best?

Which water bottle is the most sustainable?

How to create simple hydration concepts:

Combined with personalised water bottles and water dispensers, water becomes part of your brand image – while also helping to encourage more conscious drinking habits every day.

Discover more: water dispensers from aboutwater

Sources

Centers for Disease Control and Prevention (CDC): About Water and Healthier Drinks
Mayo Clinic: Dehydration – Symptoms & causes
European Food Safety Authority (EFSA): Scientific Opinion on Dietary Reference Values for Water
DKV - Deutsche Krankenversicherung: Tips on how to relieve headaches yourself

Discover now