Fluid balance refers to the balance between the intake and elimination of water in the body.
If you’ve ever suffered from dehydration, you’ve probably noticed a drop in your energy levels and alertness. This is because drinking too little leads to an imbalance in fluid balance and consequently in the functioning of your body.
The human body gets fluids every day from drinking water, food and metabolism. The body loses fluids to the environment during the day through the urinary tract, respiratory tract and through perspiration.
An imbalance in fluid balance can lead to a decline in a person’s physical and mental functioning. Among other things, dehydration can affect muscle function, for example by reducing muscle strength and endurance. Energy levels and brain function may also decline, with the effects being reflected in reduced mood and concentration. Not drinking can also cause headaches and affect reaction times and short-term memory.
Human water needs are individual and depend on many factors. As a rule of thumb, a person needs about 2-3 litres of water per day to maintain fluid balance. The daily fluid intake should be obtained through drink and food.
However, the average water demand also depends on many other factors. These factors include:
Evaporation from the skin and respiratory mucous membranes varies with ambient temperature, humidity, air movement. For example, in hot summer weather, the need for water increases. Humidity or dryness of the air also affects the need for water.
Your diet also affects your water needs. For example, heavy intake of caffeinated drinks causes high urination. Eating salty, spicy or sugary foods can also increase the need to drink more fluids to maintain the body’s fluid balance.
Movement during the day increases fluid needs. Especially people who move a lot, such as athletes, should take care to stay hydrated due to sweating and rapid respiratory rate.
It is also important to drink enough fluids when you have a fever, as your body’s temperature balance is already disturbed. When suffering from diabetes, for example, it is also important to drink water to maintain fluid balance.
Pregnant and breastfeeding women need plenty of water to maintain fluid balance. When pregnant, the body produces more blood and needs water to do this. When you breastfeed, the body loses fluids.
Adequate fluid intake is important in ageing, as dehydration can develop rapidly. In older people, the feeling of thirst may be reduced, so it is important to ensure adequate hydration.
The absolute best way to maintain fluid balance is to drink water. It is also the most convenient, economical and ecological option.
Coffee and tea increase the need to urinate, but also cause dehydration in the body. Alcohol is also not recommended as it increases dehydration.
Lemonades or juices are not recommended for daily use because of the sugars they contain. Unsweetened juices and mineral waters are a good alternative.
In addition to water in liquid form, fluid is also provided by food.
To find out your body’s fluid balance status, we recommend that you take a body composition measurement. It interprets fluid balance by the ECW/TBW ratio, which is the amount of external water in a cell relative to the total water in the body.
The body composition measurement also gives you other information about your health. Find out more about why you should have a body composition test!
