Water is a precious commodity - and it is in short supply. In more than 30 countries around the world, people suffer from acute water shortages. The main cause of all diseases in poor countries is polluted drinking water. Due to population growth, climate change and changing consumption patterns, water is becoming scarcer and its quality is deteriorating. The World Water Day , which has been celebrated every year on March 22 since 1993, aims to draw attention to this situation.
Water for all
Created by UNESCO, World Water Day has been organized by the United Nations since 2003. The aim of the day is to remind people of the importance of water as the basis of life for humanity. Without water, there would be neither us humans nor animals and plants.
This year, the theme of World Water Day is "Leaving no one behind - water and sanitation for all." The day of action is accompanied by events and campaigns in many countries around the world to raise awareness of this important issue among the general public.
2-3 liters a day: Why we should drink plenty of water
Through urine, breath and skin, the human body loses about 2.5 liters of water per day. When we start to sweat, the loss of fluid is particularly high. This can be either when it is very hot in summer or when we are exercising. That's why it's important to replenish the body with the same amount of fluid that it loses. This is also because important minerals such as sodium, chloride, potassium, calcium and magnesium, which are important for many bodily functions, especially for the muscles, heart and blood circulation, are also lost with sweat.
If we exercise intensively and do so in hot temperatures, the body can even lose up to three liters of fluid. Particularly in midsummer, we should therefore make sure that we drink plenty of fluids. Those who suffer from a lack of water also perform less well in training or competitions.
A healthy adult should drink at least 1.5 liters of water per day, two to three liters would be better. Of course, on days when we do sports, we need to drink more. This depends on the intensity of the workout - the more strenuous the workout, the more water we lose and should replenish.
Drink properly: before, during and after exercise
The water reservoir should already have been filled up before the sport. Therefore, it is important to drink something before starting the workout. Make sure that you drink about 0.5 liters of water before the workout.
If you exercise for less than 30 minutes, it is sufficient to drink enough afterwards. If exercising for longer, fluids should be taken in continuously. It is best to drink every 15-20 minutes and in small sips.
When the workout is over, under no circumstances should drinking also stop. Hydration is also very important after exercise. Since the absorption of minerals and carbohydrates is also important, fruit juice spritzers are particularly suitable here.
Editors fitnessmarkt.de (SIS)
Picture source: #191939968 ©whyframeshot / Adobe Stock
Published on: 22 March 2019