Hydration

Hydration isn’t just about quenching thirst. Your body needs a regular intake of fluids, ideally starting in the morning, to perform at its best – in sports and at work.
Monitor the color of your urine and listen to your body’s signals. Water is a simple and inexpensive ‘performance booster’ that most of us always have within reach.

Why hydration matters

Water makes up 50–60% of the human body. It is essential for:

• transporting nutrients and oxygen to cells,

• regulating body temperature,

• proper muscle and nerve function,

• flushing out waste products.

Even mild dehydration (about a 2% loss of body weight) can significantly reduce physical performance and concentration.

When to drink

• Ideally, drink steadily throughout the day, but the first half of the day is key.

• Morning hydration helps kick-start your metabolism and compensates for fluid loss during the night.

• In the evening, drink moderately to avoid disrupting sleep with frequent trips to the bathroom.

How to recognize proper hydration

• Urine color: light and clear → proper hydration.

• Feeling of energy: no fatigue, no heavy head.

• Skin and mucous membranes: not dry.

How to recognize dehydration

• Urine color: dark yellow to orange.

• Feeling thirsty: a late signal – your body already needs water.

• Fatigue, weakness, headache.

• Drop in sports performance.

How much fluid the body needs

• General population: 30–40 ml per kg of body weight per day. For an 80 kg man → 2.5–3 liters daily.

• During exercise and in hot weather: add 0.5–1 liter for every hour of activity.

• Best drinks: plain water, unsweetened tea, mineral water.

• Coffee and tea count toward fluid intake, but shouldn’t be your main source.