Beverage Guide - How to Drink Properly!

Watermelon lemonade

Hungry or thirsty? Find out here just how important water is for the body and how it can help you lose weight.

Drinking properly - How does it work?

The human body is made up of around 2/3 water. Among other things, your body uses water to transport molecules (including waste products) in and out of the cells, this means water is involved in almost every process in the body in some form. We lose large amounts of water daily when we sweat or use the bathroom so to keep your body’s water levels in balance, you should drink at least 1.5 to 3 liters of water a day. The specific amount an individual needs varies from person to person and depends on several factors:

  • Height
  • Weight
  • Age
  • Physical activity
  • External influences

How important is water?

upfit nutrition bloated stomach how to get rid tips

Many people don’t drink enough water throughout the day. Most people do not even know exactly how much fluid their body needs daily. Water is extremely important for the body to function optimally. Without food, a person can survive for up to a month. Without water, a person can survive a maximum of 5 to 7 days. Water is essential for survival, because the operation of necessary body functions is impossible without it. Among other things, water is responsible for the regulation of your metabolism and body temperature. A lack of fluid causes the thickening of the blood. Blood that’s too thick cannot provide the brain with sufficient energy. This causes the well-known symptoms of a fluid deficiency:

  • Headaches
  • Dizziness
  • Constipation
  • Difficulty concentrating
  • Decreased physical performance
  • Tiredness

This is how much fluid you should drink daily

cold beverage with ice cubes and blackberries

Your individual fluid requirement depends on various factors.

      • Weather
      • Physical Activity
      • Height and weight

Every food has some water in it. That’s why thirst and hunger are often confused. If your body lacks fluid, you may confuse this thirst for hunger and try to compensate for this by eating. Tip: When you feel hungry, drink a glass of water first to check if you are actually hungry or just thirsty.

“At least 1.5 to 3 liters of water per day are vital!”

Weight loss friendly drinks

person pouring a drink

The best drink is and remains natural (non-carbonated) mineral water – zero calories and sufficient minerals for your body.

Drink regularly In moderation Drink rarely
Water Coffee Energy Drinks
Mineral Water Black Tea Lemonade
Infused Water Green Tea Juices
Fruit Tea Juice Spritzer (1: 3) Smoothies
Herbal Tea Alcohol
Light Beverages

Drink properly to promote weight loss

infused water with strawberries and rosemary

Is that hunger or thirst? This is the question you should always ask if you’d like to get rid of a few pounds. It’s quite difficult to distinguish hunger from thirst. Different foods contain a different amounts of water and as soon as your body realizes it hasn’t absorbed enough liquid, it tries to compensate for the deficiency by eating. An important tip when losing weight is: drink lots of water! This helps you to distinguish between thirst and hunger.

“If you still feel hungry after a big glass of water, you should eat something”

Of course, the type of beverage you drink plays a big role. If you want to lose weight, you need to create a calorie deficit. Only then will your body use its fat reserves as an energy source. Drinking lots of fluid prevents confusion between hunger and thirst and reduces the risk of ingesting too many calories. Be aware that what you drink is important. Soda pop and other soft drinks contain sugar and many liquid calories. You should also be careful with “light drinks” – We recommend avoiding these entirely or drinking them only in moderation.

Supposedly very healthy smoothies and juices do contain some vitamins, but are generally also huge calorie bombs. A big bottle of orange juice has around 500 calories. Smoothies have a comparable number of calories, as they also contain a lot of fructose. Although smoothies and juices do cover a minimal amount of your daily fluid requirements due to the fruit they contain, they should not be used as a replacement for water. If you’re on a diet, juices should be classified as a snack, and smoothies – due to their ingredients and calorie content –  should be classified as a snack or even a full meal (depending on the size).

Juice Calories per Glass (200ml)
Orange Juice 92
Apple Juice 92
Passion Fruit Juice 102
Banana Juice 100
Smoothie Calories per Glass (200ml)
Green Smoothie with Chia 150
Red Smoothie Strawberry Banana 118
Yellow Smoothie Mango Passion Fruit Apple 124
White smoothie with coconut 560

Tips: Water and weight loss

Our tips on how water can help you lose unwanted pounds even faster:

Tip How does it help you?
Drink 1 large glass of water just after getting up – your body is dehydrated from sweating during sleep Water stimulates your metabolism and helps with digestion
Drink 1 large glass of water before eating Water does not 100% satisfy you without food, but it does fill your stomach. So in conjunction with nutrient-containing solid food, water helps you feel full quicker and stay full longer.
Drink water instead of juice or soft drinks Water saves you a lot of unnecessary calories compared to other beverages—this means you can eat more solid food or create a larger calorie deficit.
Avoid sugary drinks Beverages with added sugar have a negative impact on your blood sugar and insulin levels, this can lead to more frequent food cravings.

Not in the mood for water?

Try these beverages instead:

  • Green tea (maximum 3 cups a day because of the caffeine content)
  • Vegetable juice with water
  • Diluted juice spritzers (1 part juice and 3 parts water). Spritzers should make up a maximum of 1/3 of your daily fluid intake given the high sugar and calorie content of the juice component
  • One glass of milk per day ( this covers your calcium requirement)
  • Infused water (water with fragrant herbs or pieces of fruit), e.g. lemon water, ginger-lime water
  • Homemade iced tea without sugar

“Extra tip: Try coconut water! It is low in calories and high in electrolytes–the perfect drink for your work out”

Drink enough water during your workout

woman and man running through the woods

To have maximum power during your workout, you should make sure to drink plenty of water throughout your entire training session.

Just like your heart and brain, your muscles are strongly affected if your water balance is too low. A lack of fluid reduces your workout performance extremely: a 1 – 2% fluid loss leads to a power loss of about 10%, since the oxygen transport in the blood stops working optimally, and your muscles are no longer supplied with sufficient oxygen.

When you sweat your body does not just lose water, it also causes you to lose important minerals. You should pay attention to your mineral balance during your workouts. The intake of calcium, magnesium and sodium are particularly important: These minerals give you the ability to maintain a high level of energy throughout your workout. Coconut water is not only tasty, it’s also the perfect sports drink as it contains many important minerals and just 13 calories per 100 ml.

Try to drink about 1/2 a liter of fluids before your workout. During training, make sure to drink a few sips at regular intervals. Not too much at a time, due to the performance requirement of exercise, your body’s digestive power is greatly reduced and too much water will slosh around in your stomach. In most cases, non-carbonated mineral water is your best choice, but with intense workouts, choose a beverage with a mixture of electrolytes and amino acids to keep your body in balance. Avoid very sugary drinks after intense workouts. After exercising, your water balance needs to be replenished. Drink a pint of water after exercising to replenish your water levels.

How to drink properly at the workplace

woman sitting on a desk taking notes

With stress at work, it’s easy to forget to drink enough water. But it’s especially during stressful situations that your brain needs enough glucose, vitamins, minerals and above all enough fluid to be efficient. Poor concentration and fatigue are often the result of low fluid intake. Try creating small reminders to drink water. For example, stick a post-it note to your PC screen or have your phone remind you regularly. It is also a great option to keep a large bottle (1.5 L) of water in your workplace. Your goal should be to drink a minimum of 1.5 L during your shift. Taken with the water that you drink in the morning and the evening, you will be sufficiently hydrated.

Drinking a lot of water is worth it! These are the advantages:

two happy women sitting on the beach eating watermelons

Drinking water…

  • … increases your energy levels and desire for activity
  • … speeds up your metabolism
  • … tightens your skin
  • … boosts your digestion
  • … helps regulate your body temperature
  • … purifies and detoxifies your body naturally
  • … increases your athletic and mental performance

Drinking Tips

  1. Do not wait to drink water until you’re thirsty.
  2. Drink water continuously and regularly throughout the day
  3. Drink 1 big glass of water with every meal
  4. Always keep water within reach
  5. Avoid drinking sugary drinks when you’re bored. Stick to water and the occasional weight-loss-friendly drink such as coconut- or infused water.
  6. Avoid alcohol— alcohol robs your body of water.
  7. Tea and coffee do not deprive the body of water and are safe – in moderation

More exciting articles