Wie viel Wasser soll ich trinken?
|Wie viel Wasser man trinken sollte, ist nicht allgemein zu sagen, sondern individuell kalkulierbar und abhängig. Doch bevor wir dazu kommen und konkrete Zahlen nennen, möchten wir zuerst einige Mythen aufräumen:
Kann man von Wasser sterben:
Ja das ist theoretisch möglich - und auch schon vorgefallen. Gefährlich aber nicht unbedingt tödlich wird Wasser, wenn man mehr als 5 Liter in wenigen Stunden trinkt. Dann kommt nämlich das Verhältnis von Wasser und Salzen durcheinander.
Mindestens :
Trinken ist wichtig. Es müssen aber nicht unbedingt 2 Liter tatsächlich getrunken werden. Denn viele Lebensmittel enthalten einen sehr hohen Wasseranteil, so bekommt der Körper auch Wasser.
Wirkt sich Wasser auf die Leistungsfähigkeit aus:
Sie sinkt sogar um bis zu 20 Prozent, wenn man bis zu 2 Prozent des Wasserhaushaltes verliert. Anzeichen dafür sind Müdigkeit, Kopfschmerzen und zunehmende Unkonzentriertheit.
Das Thema scheint also gar nicht so einfach zu sein. Doch wie viel braucht der Körper nun tatsächlich? Eine Faustregel für Sportler wie viel Wasser man trinken soll für ist:
Pro 20 Kilo Körpergewicht sollte man 1 Liter Wasser trinken. Eine 80 Kilo schwere Person, sollte daher 4 Liter trinken.
Das möchten wir so aber nicht kommentarlos stehen lassen.
Denn ergänzend dazu muss gesagt werden, dass der Körper nicht so viel braucht und auf der anderen Seite mehr vertragen kann.
Die Formel ist lediglich ein Richtwert, nachdem du dich orientieren kannst. Wir haben damit gute Erfahrungen gemacht. Man fühlt sich fitter und leistungsfähiger als mit 1,5 Litern. Jedoch sollte man mit 1,5 - 2,5 Liter am Tag auch schon gut auskommen können.
Ein weiterer wichtiger Punkt ist, dass man ungefähr 1 Liter Wasser am Tag durch Nahrung zu sich nimmt. Obst besteht größtenteils aus Wasser aber auch Lebensmittel wie Haferflocken enthalten Wasser.
Je nachdem wie viel und was man isst, nimmt man mehr oder weniger als 1 Liter zu sich.
Wasser während dem Training
Der Wassergehalt im Körper ist je nach Alter und Gewicht unterschiedlich und beträgt zwischen 40 und 80 Prozent. Der Muskel besteht auch zwischen 60 und 80 Prozent aus Wasser.
Um im Training Leistungsfähigkeit zu bleiben, solltest du deshalb zwischen 0,5 und 1,5 Liter während deines Workouts, und 1-2 Gläser Wasser vorher trinken.
Im Sommer mehr als im Winter. Bedingt durch die hohen Temperaturen verwendet dein Körper einiges an Wasser um sich zu kühlen - du schwitzt einfach deutlich mehr!
Dir ist es selbst vielleicht schon mal aufgefallen, wenn du dich bei hohen Temperaturen körperlich betätigst. Du schwitzt und schwitzt und trinkst sehr viel und musst dabei nicht einmal auf die Toilette gehen. Der Körper schwitzt das meiste direkt wieder heraus.
Umso intensiver das Training, umso mehr solltest du also trinken um ein konstantes Leistungsniveau halten zu können.
Wasser trinken zum Abnehmen
Kann man wirklich abnehmen durch Trinken? Dazu gibt es zwei Dinge zu sagen.
Nehmen wir an du bist in einer Diät und fährst ein Kaloriendefizit, hast aber ständig Hunger. Dann ist es ein absoluter Tipp viel zu trinken.
Dein Magen wird mit Wasser gefüllt und das Hungergefühl verringert sich. Um es an einem vereinfachten Beispiel darzustellen, nehmen wir Folgendes an. Du isst 100 Gramm Haferflocken. Danach hast du weniger Hunger als davor. Ebenso kannst du stattdessen 100 ml Wasser trinken, was auch 100 Gramm sind. Du füllst dein Magen also in beiden Fällen mit 100 Gramm Inhalt, unabhängig vom Nährstoffgehalt sättigt dich das für den Moment. Natürlich weniger als bei den Haferflocken.
Dennoch ein guter Tipp zum Abnehmen, wenn man in der Diät ständig Hunger hat und zudem super kalorienarm.
Das heißt aber nicht, dass man sich nur noch von Wasser ernähren kann. Der Körper braucht auch Kohlenhydrate, Fette, Eiweiß und Mikronährstoffe!
Zweitens ist zu sagen, dass Wasser wie oben beschrieben beim Abnehmen hilft. Wenn du für einige Zeit alle Softgetränke also Cola, Säfte aber auch Alkohol einfach durch Wasser ersetzt, wirst du nach einiger Zeit den unterschied merken. Warum?
Weil Wasser 0 Kalorien enthält. Saft beispielsweise enthält auf 100 ml ca. 50 Kalorien. Bei einem Glas mit 300 ml wären das ungefähr 150 Kalorien. Jetzt ist zwar der Magen auch mit 300 g gefüllt, jedoch enthalten diese 300 g nicht 0, sondern 150 Kalorien.
Welche Lebensmittel haben viel Wasser
Es gibt so einige Lebensmittel, die eine Menge Wasser enthalten und gleichzeitig nur sehr wenige Kalorien haben. Eine gute Möglichkeit also Wasser zu sich zu führen und gleichzeitig dem Körper Energie zu geben.
- Grapefruit - 88% (Wassergehalt)
- Pfirsiche - 89%
- Zucchini - 94%
- Wassermelone - 92%
- Tomaten - 94%
- Hüttenkäse - 80%
- Kohl - 92%
- Sellerie - 95%
- Erdbeeren - 91%
- Paprika - 92%
- Kokosnusswasser - 95%
- Blumenkohl - 92%
- Brühen und Suppen - 92%
- Orangen - 88%.
- Kopfsalat - 96%
- Naturjoghurt - 88%
- Gurke - 95%
Weitere Vorteile von Wasser
Wasser ist nicht nur lebensnotwendig, hilft beim abnehmen und steigert die geistige Leistung, es hat noch weitere Vorteile, wie beispielsweise bei:
- Verstopfung: Eine erhöhte Wasseraufnahme kann bei Verstopfung helfen.
- Krebs: Einige Studien zeigen, dass diejenigen, die mehr Wasser trinken, ein geringeres Risiko für Blasen- und Darmkrebs haben (obwohl andere Studien wiederum keine Wirkung zeigten).
- Nierensteine: Eine erhöhte Wasseraufnahme kann das Risiko von Nierensteinen verringern.
- Akne und Hautfeuchtigkeit: Es gibt wirklich viele Berichte darüber, wie Wasser helfen kann, die Haut mit Feuchtigkeit zu versorgen und Akne zu reduzieren. Bisher haben keine Studien dies bestätigt oder widerlegt.
- Mundgeruch: Schlechter Atem kann davon herkommen, wenn man zu wenig trinkt. Wasser hilft also auch für einen frischen Atem.
Ist viel Trinken wirklich gesund?
Ja viel Wasser trinken ist gesund. Es hilft nicht nur beim Abnehmen, sondern macht auch leistungsfähiger. Trotzdem sollte man nicht übermäßig viel trinken, was jedoch bei den meisten jedoch sowieso nicht der Fall ist.
Im Gegenzug aber ist zu wenig Wasser noch schlechter als zu viel. Nicht nur physisch. Denke daran, dass Wasser lebensnotwendig ist.
Ist ein überdurchschnittlich hoher Konsum besser als ein normaler Konsum? - Nein.
Die Deutsche Gesellschaft für Ernährung (DGE) sagt, dass 1,5 Liter für "Otto Normal Verbraucher" ausreichen und ein Mehrkonsum nicht zusätzlich gesünder macht.
Als Sportler empfehlen wir dir dennoch die oben genannte Formel. Denn die 1,5 Liter ist eine Zahl, wie die auf der Verpackung angegebene 2000 Kalorien am Tag, die ein Durchschnittsmensch braucht.
Ein Kraftsportler, der beispielsweise am Tag 4000 Kalorien zu sich nehmen muss, wird damit nichts anfangen können. So verhält es sich auch bei den 1,5 Liter Wasser/Tag.
Solltest du eine einfache Möglichkeit suchen immer ausreichend Wasser für deinen Aufenthalt im Fitnesstudio dabei zu haben:
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Monitore o celular de qualquer lugar e veja o que está acontecendo no telefone de destino. Você será capaz de monitorar e armazenar registros de chamadas, mensagens, atividades sociais, imagens, vídeos, whatsapp e muito mais. Monitoramento em tempo real de telefones, nenhum conhecimento técnico é necessário, nenhuma raiz é necessária.
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Isso pode ser irritante quando seus relacionamentos são interrompidos e o telefone dela não pode ser rastreado. Agora você pode realizar essa atividade facilmente com a ajuda de um aplicativo espião. Esses aplicativos de monitoramento são muito eficazes e confiáveis e podem determinar se sua esposa está te traindo.
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