H₂O – Water is the power element that fuels your body

Water – the underestimated key to performance and health

Water is far more than just a thirst-quencher – it is the foundation of our lives and plays a key role in our performance, recovery and general health. But how much water does our body really need? Which minerals do we get from water, and is that enough to meet our daily requirements? Proper hydration is essential, particularly for athletes. Here you can find out what water does for your body and what you should bear in mind.

Why water is essential for your body

Our bodies consist of around 50–60 per cent water. It plays a part in almost all vital processes, including:

Temperature regulation: Through sweating, water helps to stabilise body temperature. Fluid loss can be considerable, particularly during exercise. Even a fluid deficit of just 2 per cent of body weight can noticeably impair performance.
Nutrient transport: Water is the main solvent for vitamins, minerals and other nutrients, which are transported to the cells via the blood.
Metabolic processes: Many biochemical reactions, including energy production within 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 sufficient water intake, toxins are less easily eliminated.
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 figure can vary considerably from person to person – athletes in particular have increased requirements. Anyone who trains intensively or sweats heavily should drink an additional 0.5–1 litre of water for every hour of exercise.

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

Outside temperature and humidity
Body weight and muscle mass
Diet (e.g. a high intake of protein or salt requires more fluid)
Health (e.g. a fever, diarrhoea or high caffeine intake can increase your fluid requirements)

Minerals in water: Which ones are present, and is that enough?

Tap water and natural mineral water contain many essential minerals:

Calcium: Important for bones, teeth and muscle contraction. Mineral water can contain up to 500 mg of calcium per litre, whilst tap water usually contains less.
Magnesium: Essential for muscle and nerve function. Mineral waters rich in magnesium can provide over 100 mg per litre.
Sodium: Regulates fluid balance and is particularly important after heavy sweating. Water with a high sodium content is beneficial after long training sessions.
Potassium: Essential for cell function and electrolyte balance. The 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 beneficial effects on the body. However, water alone is often not enough to meet the body’s total mineral requirements – 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 inexpensive, environmentally friendly and often contains sufficient minerals. In many Alpine regions, particularly in Austria, Switzerland and Bavaria, tap water is regarded as being of particularly high quality. It often comes from natural springs or deep groundwater reservoirs and contains valuable minerals such as calcium and magnesium. Thanks to strict quality controls, it often achieves a level of purity that is comparable to, or even better than, that of mineral water.
Mineral water comes from underground, protected water sources and contains a higher concentration of minerals. Its composition varies greatly depending on the source. Some mineral waters are particularly rich in calcium or magnesium, whilst others have a higher sodium concentration.
Filtered water may be an option if the tap water in your area contains a lot of impurities. Activated carbon filters reduce heavy metals and chemical residues, but they can also filter out valuable minerals.

As the composition of mineral water varies, it can be used specifically to address a deficiency. For example, calcium-rich mineral water may be beneficial for people with increased requirements (e.g. athletes or older people).

Do athletes need additional mineral supplements?

In general, a balanced diet combined with sufficient mineral water can meet your needs. However, intensive training can lead to increased fluid loss, particularly of:

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

After long or intense training sessions, specialised electrolyte drinks can be beneficial. Replenishing lost minerals is particularly crucial during long endurance sessions or in extreme temperatures. Alternatives include sodium-rich mineral waters or homemade isotonic drinks made from water, a pinch of salt and fruit juice.

Research: Why proper hydration is crucial

Numerous studies show that even mild dehydration is enough to impair cognitive function and physical performance:

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

Water: a simple yet powerful elixir of health

Staying properly hydrated is one of the simplest yet most effective ways to improve your health and fitness. If you pay attention to your water intake and adjust it according to your level of exertion, you’ll not only boost your performance but also support your general health. Whether it’s tap water or mineral water – the main thing is that you drink enough!

For athletes, it’s worth keeping a close eye on fluid loss and, where necessary, specifically replenishing minerals. The combination of the right amount of water and a mineral-rich diet ensures optimal performance and recovery.