Hydration tips for everyday life: why most people drink too little
Imagine this: you are sitting at your desk in the afternoon, your concentration is fading, your head feels heavy. Your first thought? Coffee. Or chocolate. Yet the cause is often far more banal – you have simply drunk too little. According to the 7th Swiss Nutrition Report, published by the Federal Office of Public Health (FOPH), many people in Switzerland drink too little water and frequently reach for sugary drinks instead.
What many people underestimate: even a fluid loss of only 1–2 % of body weight can negatively influence cognitive performance, concentration and mood (Ganio et al., 2011, British Journal of Nutrition). For a person weighing 70 kg that is just 0.7 to 1.4 litres. So less than most people think.
How much water do you really need?
The recommendations vary slightly by source, but they move within a clear corridor. The Swiss Society for Nutrition (SGE) recommends adults at least 1.5 to 2 litres a day in the form of unsweetened drinks – water remains the best choice. The SGE food pyramid even places drinks at the base of the daily diet.
The EFSA (European Food Safety Authority) goes a little further in its reference values and recommends a total water intake of 2.5 litres a day for men and 2.0 litres for women. Of that, about 70–80 % comes from drinks and 20–30 % from solid food. A cucumber, a watermelon, a soup – all of that counts.
The real problem, though, is not knowing these figures, but putting them into practice in a hectic everyday life.
Five concrete strategies that actually work
Forget complicated drinking apps and expensive special bottles. The following approaches are simple – and effective for exactly that reason:
- Establish a morning ritual: A large glass of water straight after getting up, before breakfast. That gets the circulation going and creates a firm habit.
- Put it in sight: A filled bottle on your desk, on the dining table, in the car. What you see, you are more likely to drink – it is that simple.
- Vary the taste: If plain water gets too boring, you can experiment with fresh lemon slices, mint or ginger. Low-calorie options such as Herbalife Aloe Vera drink concentrate also make water more varied in taste without driving up the sugar content.
- Use meals as anchor points: A glass of water with every meal – with three meals that alone comes to 0.6 to 0.9 litres.
- Herbal tea as an addition: In the cooler months in particular, a warm tea is a welcome alternative. A Herbalife herbal tea with lemon flavour can be prepared quickly and brings variety to how much you drink.
Do coffee and tea count towards fluid intake?
The short answer: yes. Coffee was long considered a “fluid thief” – that has since been refuted. Coffee and tea do contribute to your daily fluid balance. The SGE explicitly counts unsweetened coffee and tea among suitable drinks. Caffeine should, however, be consumed in moderate amounts, and sweetened versions with a lot of sugar or syrup are of course not an ideal source of hydration.
Hydration with sport and heat – when water alone is not enough
During sport or on hot summer days the body loses not only water but also electrolytes such as sodium, potassium and magnesium. The WHO stresses that adequate hydration is essential for kidney function, thermoregulation and nutrient transport. With heavy sweating, plain water is sometimes not enough to restore your electrolyte balance.
Anyone who regularly does sport should therefore not wait to drink until thirst comes. Thirst is already a sign that a certain deficit exists. Better: drink in small sips before, during and after training.
Incidentally, Switzerland has excellent tap water. According to the Swiss Gas and Water Industry Association (SVGW), Swiss drinking water is among the best-monitored foodstuffs in the country. So you do not need expensive bottled water – the tap is quite enough.
Typical signs that you are drinking too little
The signals are often subtle and easily confused with other causes:
- Persistent tiredness despite enough sleep
- Dry lips and rough skin
- Dark urine – ideally it should be pale yellow
- Headaches, particularly in the afternoon
Older people and children in particular have an increased risk of inadequate fluid intake, according to the FOPH, because the sense of thirst declines with age and children simply forget to drink while playing.
Hydration and a balanced diet belong together
Drinking enough is part of the whole – but only part. Anyone who eats in a balanced way overall and pays attention to a good balance of protein, fibre and micronutrients supports the body holistically. A structured breakfast with enough fluid forms a solid basis for the day, for instance. Because experience shows that anyone who starts the morning well also drinks more mindfully over the day.
Adequate hydration in everyday life requires neither willpower nor expensive aids. It needs habits that become as natural as brushing your teeth. Start with a single change – the glass of water in the morning – and build on from there. Your body will thank you with more energy and well-being.
Discover our products at myherbal.ch – from aloe vera drink concentrates to herbal teas, you will find practical companions for your daily fluid intake.