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H2O - water is the power element that drives your body

Water - the underestimated key to performance and health

Water is much more than just a thirst quencher - it is the basis of our lives and plays a central role in our performance, regeneration and general health. But how much water does our body really need? Which minerals do we absorb through water and is it enough to cover our daily requirements? Proper hydration is essential, especially for athletes. Here you can find out what water does to your body and what you should pay attention to.

Why water is essential for your body

Our body consists of around 50-60% water. It is involved in almost all important processes, including

  • Temperature regulation: By sweating, water helps to stabilise the body temperature. The loss of fluids can be particularly significant during sport. A fluid deficiency of just 2% of body weight can have a noticeable impact on performance.
  • Nutrient transport: Water is the main solvent for vitamins, minerals and other nutrients that are transported to the cells via the blood.
  • Metabolic processes: Many biochemical reactions, including energy production in the cells, require water as a medium.
  • Detoxification: The kidneys filter around 50 litres of fluid every day to remove waste products from the blood. Without a sufficient supply of water, it is more difficult to excrete toxins.
  • Joint protection: The synovial fluid in the joints, which provides lubrication and shock absorption, consists mainly of water. Dehydration can lead to stiffness and pain.

How much water do you really need?

The German Nutrition Society (DGE) recommends an average water intake of 1.5-2 litres per day for adults. However, this value can vary greatly from person to person - athletes in particular have an increased requirement. Anyone who exercises intensively or sweats should drink an additional 0.5-1 litre of water per hour of exercise.

However, the optimum amount to drink depends not only on physical activity, but also on factors such as

  • Outdoor temperature and humidity
  • Body weight and muscle mass
  • Diet (e.g. high protein or salt consumption requires more fluids)
  • State of health (e.g. fever, diarrhoea or high caffeine intake can increase the need for water)

Minerals in water: which ones are contained and is that enough?

Tap water and natural mineral water contain many vital minerals:

  • Calcium: Important for bones, teeth and muscle contraction. Mineral water can contain up to 500 mg of calcium per litre, whereas tap water usually contains less.
  • Magnesium: Essential for muscle and nerve functions. Magnesium-rich mineral waters can provide over 100 mg per litre.
  • Sodium: Regulates the fluid balance and is particularly important after heavy sweating. Sodium-rich water is beneficial after long training sessions.
  • Potassium: Essential for cell function and electrolyte balance. Potassium content in mineral water is often lower than in fresh fruit and vegetables.

Some mineral waters also contain trace elements such as iron, zinc and silicon, which have positive effects on the body. However, water alone is often not enough to cover the entire mineral requirement - a balanced diet remains essential.

Tap water vs. still mineral water: which is better?

Tap water in Germany and Austria is subject to strict controls and is often of very good quality. Nevertheless, there are differences:

  • Tap water is cheap, environmentally friendly and often sufficiently mineralised. In many Alpine regions, particularly in Austria, Switzerland and Bavaria, tap water is considered to be of particularly high quality. It often comes from natural springs or deep groundwater reservoirs and contains valuable minerals such as calcium and magnesium. Due to strict quality controls, it often achieves a purity that is comparable to or even better than mineral water.
  • Mineral water comes from underground, protected water sources and contains a higher concentration of minerals. The composition varies greatly depending on the source. Some mineral waters are particularly rich in calcium or magnesium, while others have a higher concentration of sodium.
  • Filtered water can be an option if the tap water in your region contains a lot of residues. Activated carbon filters reduce heavy metals and chemical residues, but can also filter out valuable minerals.

As mineral water is variable in its composition, it can be used specifically to cover a deficiency. For example, calcium-rich mineral water can be beneficial for people with an increased requirement (e.g. athletes or older people).

Do athletes need additional mineral supplements?

In principle, a balanced diet in combination with sufficient mineral water can cover the requirement. However, intensive training can lead to an increased loss, especially on:

  • Sodium (due to heavy sweating)
  • Magnesium (important for muscle function)
  • Potassium (helps to prevent cramps)

Special electrolyte drinks can be useful after long or intensive training sessions. Especially during long endurance workouts or extreme temperatures, it is crucial to compensate for the lost minerals. An alternative is sodium-rich mineral water or homemade isotonic drinks made from water, a pinch of salt and fruit juice.

Study situation: Why proper hydration is crucial

Numerous studies have shown that even slight dehydration reduces cognitive performance and physical fitness:

  • A study by the University of Connecticut showed that a fluid deficiency of 1.5 per cent of body weight leads to increased tiredness and concentration problems.
  • Researchers at the University of Arkansas found that dehydration can lead to a reduction in muscle strength of up to 10 per cent.
  • The German Sport University Cologne confirms that insufficient fluid intake impairs the ability to recover after intensive training sessions.

Water as a simple but powerful elixir of health

Proper hydration is one of the simplest but most effective ways to improve health and fitness. Paying attention to your water intake and adjusting your needs depending on your exertion not only supports your performance, but also your general health. Whether tap water or mineral water - the main thing is to drink enough!

It is worthwhile for athletes to keep a close eye on their fluid loss and, if necessary, add minerals in a targeted manner. The combination of the right amount of water and a mineral-rich diet ensures optimum performance and regeneration.