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Facts that you always wanted
to know about water

Why you should avoid drinking tap water while exercising! 🏃‍♀️🏃

Our bodies are about 75 percent water. Every day, we lose about 2.5 liters of water through our skin, through breathing, and when we go to the bathroom. If we are also active in sports (especially in very hot weather), the loss of water can be increased many times over. Especially for athletes, it is important to replenish fluid loss as quickly as possible. Otherwise, there is a risk of decreased performance, dehydration and, in the worst case, death.

In addition to fluid loss, athletes should also pay attention to their mineral intake. With each liter of sweat, we lose about 4-20 mg of magnesium, 20-40 mg of calcium, and 700-1,500 mg of sodium. At the same time, minerals perform many important functions in the body. Magnesium, for example, is essential for the activation of many enzymes, supports energy metabolism and muscle function, while calcium strengthens bones and contributes to normal muscle contraction and nerve transmission. Sodium is particularly important to our bodies because, among other things, it maintains fluid balance in the body. This means that sodium allows cells to absorb water and binds it to tissues. Sodium also affects blood pressure. Therefore, a lack of sodium in our blood can cause headaches, muscle weakness, cramps, and even edema of the lungs and brain.

Why should I avoid tap water while exercising?

Tap water tends to be low in minerals. Even if an athlete consumes a lot of fluids, there is a risk that the body will not get enough minerals, especially sodium. Without sodium, the body cannot maintain a high blood volume, so muscles are not optimally supplied with blood and oxygen. In addition to reduced performance, this can lead to collapse.

What can I drink instead?

If you don't want to give up tap water, you can use fruits, vegetables, or nutritional supplements during your workout. Instead of supplements, I recommend drinking natural mineral water, which already contains minerals such as magnesium, calcium, and sodium. Studies, such as one conducted by the Leibniz University of Hannover, Germany, show that minerals from mineral water can be absorbed by the body just as well as from other foods or supplements.

How do I find the right mineral water?

Mineral water is a natural food in which minerals are absorbed as the water passes through different layers of rock. No minerals can be added during the bottling process. Therefore, it is difficult to find mineral waters that contain the above minerals in the same proportions as sweat. However, there are some waters that come close. By looking at the label on the bottle, it is easy to find out what minerals are in the water.

How much water should I drink each day?

How much water you should drink depends on several factors. In addition to your diet, your activity level and sweat rate also play a role. However, you should drink at least 2.5 liters, although a healthy and balanced diet with plenty of fruits and vegetables means that you already consume an average of one liter of water. I drink half a liter of mineral water just before training and a liter in small sips during training. Throughout the day, my water intake is three to four liters.

How can I drink so much?

First of all, it is important that you like the taste of the water. In my opinion, if you give your body the right kind of water, you will automatically drink more of it. Therefore, I recommend that you try 3-5 different mineralized waters and see which one you like best. Otherwise, experience has shown that it helps to incorporate a drinking routine into your daily routine. The best way to do this is to participate in the Water Challenge.

And now I wish you a lot of fun with your training!

Many greetings

Timo Bausch

Certified Water Sommelier


About Timo Bausch

My fascination with mineral waters began in 2016 during my training as a Water Sommelier. Since then, I have been exploring the characteristics and diversity of water. In addition to pairing water with food, wine, coffee and other beverages, I offer the creation of water menus for restaurants and hotels. Furthermore, it is also important to me to draw attention to the importance of drinking water.


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