Warum ausreichend trinken über deinen Intervallfasten-Erfolg entscheidet

genug_wasser_trinken_als_basis_fuer_intervallfasten_erfolg

Ausreichend Wasser trinken ist so wichtig! Wir benötigen das „flüssige Gold” nicht nur für unsere Gesundheit, sondern auch, um erfolgreich abzunehmen. Nicht selten heißt es sonst Stillstand auf der Waage. Hier erfährst du, welche Aufgaben Wasser im Körper hat, wie viel du trinken solltest und wie dir das mit Hilfe unseres BodyFast-Wassertrackers noch besser gelingt.

 

Warum ist Wasser wichtig?

Wasser spielt eine extrem wichtige Rolle im Körper. Über 50% unseres Körpers bestehen aus Wasser! Nicht umsonst heißt es: Wasser ist Leben.

Wasser hat viele unterschiedliche Funktionen im Körper. Es⁠…

    • dient als als Transportmittel,
    • entfernt Abfallprodukte und Giftstoffe⁠,
    • bringt Nährstoffe zu den Zellen⁠,
    • reguliert die Körpertemperatur,
    • hält die Schleimhäute als Schutzbarriere gegen Krankheitserreger feucht,
    • fördert das Zellwachstum⁠ und
    • sorgt für wichtige Stoffwechselprozesse.⁠

Ohne ausreichend Wasser im Körper wird alles schwerer – egal, ob es ums Abnehmen oder die Gesundheit geht. Kurz gesagt: Trinkst du genug, funktioniert einfach alles besser!⁠

 

Wie viel Wasser sollte ich trinken?

Es ist wirklich faszinierend, wie viele Menschen sich über Stillstand wundern und dabei viel zu wenig trinken! Laut Studien schaffen es nur sechs von zehn Frauen, den Mindestbedarf an Flüssigkeit zu decken. Bei den Männern sind es nur wenige mehr.

Für dich zur Info: Jeden Tag verlieren wir durchschnittlich zwei bis drei Liter Wasser – durch Atmen, Schwitzen, den Gang auf die Toilette usw. Nur einen kleinen Teil davon gleichen wir über die Flüssigkeit in unserer Nahrung aus. Aber bei Weitem nicht alles!

2,5 Liter/Tag als Orientierung

Gerade beim Intervallfasten ist ein gut „hydrierter“ Körper (also mehr als die Mindestmenge zu trinken!) ein wichtiger Schlüssel zum Erfolg!

Deshalb achte darauf, mindestens 2,5 Liter am Tag zu trinken. Eine andere Methode, um den Bedarf genauer zu bestimmen, ist die Berechnung der Trinkmenge nach dem Körpergewicht. So empfehlen Experten 30 bis 40 Milliliter Wasser pro Kilogramm Körpergewicht.

Natürlich gilt das nur als Basis. Bei warmen Temperaturen, körperlicher Aktivität etc. dürfen es sogar noch mehr sein! Zu viel trinken „schaffen” die Wenigsten. Wenn du deine Flüssigkeitszufuhr gleichmäßig über den Tag verteilst, kann eigentlich nichts schiefgehen.

 

Tipps, um mehr Wasser zu trinken

Vielen fällt es schwer, ausreichend Wasser zu trinken. Das kann ganz unterschiedliche Gründe haben:

    • Sie haben keinen Durst.
    • Wasser „schmeckt” nicht.
    • Trinken wird „vergessen”.

Hier ein paar Tipps, wie es mit dem Trinken endlich klappt:

    1. Gleich morgens nach dem Aufstehen mit einem großen Glas Wasser starten. Das legt die Grundlage für den Tag!
    2. Immer eine Flasche Wasser bzw. Kanne Tee in Reichweite platzieren und zwischendurch trinken. Und wenn der Hunger kommen sollte, dann ist ein großer Schluck eine gute und schnelle Maßnahme, die wunderbar wirkt.
    3. Bring mit ein paar Scheiben Gurke, Zitrone, Ingwer & Co. oder z.B. ein paar Blättern Minze Abwechslung ins Glas, auch in der Fastenzeit.

Um die Autophagie nicht zu unterbrechen, solltest du auf Saft und andere gesüßte Getränke verzichten. Wenn du die Früchte aber nicht presst und natürlich auch nicht isst, bleibt die Fruktose in der Zellmatrix erhalten und der Körper absorbiert den Zucker nicht. Du bleibst im Fastenmodus und kannst die Vitamine dann in deinem Essensfenster genießen.

 

Unser BodyFast-Wassertracker hilft dir!

bodyfast_wassertracker

Um dich noch besser zu unterstützen, haben wir eine neue Funktion in der BodyFast-App: den Wassertracker! 

Das Beste daran: Du bekommst deine ganz persönliche Empfehlung, wieviel du mindestens trinken solltest. Die App berechnet automatisch die Trinkmenge auf Basis deiner Eingaben!⁠ Wir arbeiten gerade auch an einer Erinnerungsfunktion. 

Du findest den neuen Wassertracker im „Ich-Tab”. Probier es aus: Passe Tagesziel und Glasgröße nach Wunsch deinen Bedürfnissen an, füge deine Getränke mit einem Fingertipp hinzu und bring deine Figur zum Jubeln!

Noch nie war es einfacher, ausreichend zu trinken!

Mit dem Coach, deinem persönlichen Plan und motivierenden Wochenaufgaben schaffst du sogar noch mehr neue Routinen für dein Wohlbefinden.

Tu es für deine Ziele! Tu es für deine Gesundheit! Tu es für dich!

 

Empfehlungen:

https://www.onmeda.de/ernaehrung/wasserhaushalt_koerper.html

https://www.worldtimes-online.com/news/480-die-vielf%C3%A4ltigen-aufgaben-des-wassers-in-unserem-k%C3%B6rper.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

https://www.tk.de/resource/blob/2068252/ec60a26997cd43d8cf42c7a589eefb6f/studie–trinkstudie-2019-data.pdf

71 Gedanken zu „Warum ausreichend trinken über deinen Intervallfasten-Erfolg entscheidet

  1. Donna Antworten

    My problem is my nephrologist says no more than 64 oz. per day! I had kidneys that were shutting down last August, had to go into the hospital. That was SCARY!

    • Jenny M. Autor des BeitragsAntworten

      Hi Donna,

      We are sorry to hear that! Our recommendations go for people without pre-existing conditions.
      Everyone else of course needs to speak to his/her doctor first and follow the advice provided bei him/her.

      All the best for you!

  2. A Antworten

    I read one comment that they used the app without purchasing anything and still lost weight. I can’t get past the “coaching plan” which requires a membership with purchase. Am I doing something wrong?

    • Svenja Taubert Antworten

      Thank you for your request! The basic version of our app is free.

      ​The app has a lot of free features, more than most other fasting apps:

      + Choose from 12 different fasting plans like 5-2 or 16-8
      + A fasting timer to track your fasting
      + Multiple notification options to stay on track with your fasting times
      + Track your weight and add notes
      + Detailed statistics on your weight progress, BMI and the way to your goal
      + A large knowledge library about fasting, eating periods and weight loss

      The basic version of our app is and will remain free. If you’re asked in the app to subscribe, you can close the pop-up window by tapping on the “x” button at the top. Afterwards you can continue with the free version.

      • Natalia Antworten

        Hola estoy haciendo el ayuno de 16-8 mi problema es q no puedo tomar el te o cafe totalmente sin azucar lo q hago es endulzarlo un poco con edulcorante trato de usar lo menos posible. Sera q aun asi me da resuñtado?

        • Jenny M. Autor des BeitragsAntworten

          Hola Natalia,

          incluso las más pequeñas cantidades de azúcar o edulcorantes rompen tu ayuno. Los efectos metabólicos positivos como el aumento de la quema de grasa, la limpieza de las células y otros se detienen por el aumento del nivel de insulina.

          Así que si realmente quieres ayunar, debes evitar cualquier aditivo durante el período de ayuno. Prueba diferentes tipos de té y café, ciertamente hay algo para tu gusto 🙂

          • Mbser

            We can drink water in the “fasting” time as well or only during the “eating” time?

          • Valerie Dratwa

            Hello Marko, yes of course you can drink water during your fasting period. This is extremely important to keep your body hydrated. ✌️

    • Svenja Taubert Antworten

      Thanks for your request. Sparkling water is totally fine, as long as you don’t add anything to it. 🙂 Pure green tea is fine as well.

  3. Shanna Johnson Antworten

    Love having a water tracker as I have a difficult time keeping track. But, My Water tracker appears to not reset itself at the end of day. Is this normal? Do I need to reset it manually?

    • Jenny M. Autor des BeitragsAntworten

      They are not recommended during fasting as they can nevertheless trigger an insulin reaction due to the sweet taste and cause cravings.

    • Jenny M. Autor des BeitragsAntworten

      Hi Patricia,

      Yes, the juice will break your fast as it contains sugar/calories. Some fruit slices in your water would be fine if you don’t squeeze and/or eat them. This way, the fructose stays inside the cell matrix and you won’t break your fast.

      Happy BodyFasting!

    • Jenny M. Autor des BeitragsAntworten

      Hi Johnnie,
      You actually can switch between ounces and liters. Simply click on the three dots in the top right corner of your water tracker and you’ll have the option to pick the unit you need.
      If you need any further help, feel free to reach out to support@bodyfast.app. Thanks!

  4. Carol Antworten

    If I drink black unsweetened coffee during fasting should I include this as “water” in the tracker, or should I only track plain water ? Also, when in the “eating” part of the cycle should all soft drinks be tracked as if they are water?

    • Svenja Taubert Antworten

      Hola, si es posible, tomes tu medicamento durante tus períodos de alimentación, ya que de lo contrario se interrumpirá tu período de ayuno. Si esto no es posible, por ejemplo, debido a que el medicamento debes tomarte a una hora determinada, le recomendamos que tomes tus pastillas a pesar del ayuno.

      Si no estás seguro de poder cambiar el horario de ingesta, consulte a tu médico.

  5. Jessica Antworten

    HI I have been using body fast for two months now and I have lost 15kg. I have always believed that I could not fast. That I would be too hungry. I started with Keto diet and then tried fasting too. It was not hard. Unbelievable to me!!! I have now done 48 hr fasts with no problems!!! This really was mind blowing. What I have found is that drinking a large portion of water in the morning keeps me from getting hungry.
    I’m so excited to be feeling so good so energized and still be motivated to keep going. It is proving to be the simplest way I have ever lost weight. I have another 50kg to go but this time I have hope I will get there.
    One more thing, I have discovered when I plateau I need to drink more water. For my weight I am having to drink a whooping 4ltrs a day. Quite the challenge in itself!

    • Svenja Taubert Antworten

      Thank you for your positive feedback and congratulations on your success! We appreciate your opinion and are glad that BodyFast helps you to achieve your goals. Happy BodyFasting!

    • ECQ Antworten

      Wow!! Well done!! 👍🏻👏🏻👏🏻👏🏻
      Congrats Jessica!! So inspiring!!
      Was good to read you.
      Thank you for sharing 🙏🏻
      I’m on day 2. 2ndperiod of fasting with the BodyFast coach and learning every day 👍🏻😘
      Keep it up!! You are a winner!! 🏆

    • Kirsty Newbery Antworten

      Thank you so much, that’s real life lessons there – drink more water when you plateau. You truly have given me hope.

      • Valerie Dratwa Antworten

        Hello Kristy,
        thank you for your feedback! We are glad BodyFast is helping you focus on a healthy lifestyle. 🙂
        Keep up the good work. 🙂

  6. RUPINDER Antworten

    How would you assist in calculating calories in Indian foods?are you saying that we dont have to count calories in our eating window?
    Normal two indian meals will do in eating window?what to do if i hit plateau?

    • Svenja Taubert Antworten

      The principle of BodyFast is very simple – you can always skip meals and give your body a break. On the one hand, this results in numerous health effects and, on the other hand, weight loss, which also depends on the frequency and duration of the fasting periods.

      In the eating periods you can basically eat what you want. This is also the advantage BodyFast has over other weight loss methods. You do not have to count calories or change your meals.

      Instead of counting calories or following specific diet plans, we recommend a simple rule of thumb that will help you develop a natural sense of moderate and healthy portion sizes:

      + One full-size portion of protein-containing foods (meat, eggs, dairy, etc.) and a fist-sized portion of vegetables at each meal.
      + For most meals, a hollow hand full of carbohydrates (pasta, rice, fruits) and a thumb-sized portion of fatty foods like butter, oil, and nuts.
      These figures apply to women, men double the amount.
      Of course, intermittent fasting can also be combined with other diets such as low-carb or ketogenic, ie carbohydrate-limited diet.

  7. Silva Hartmann Antworten

    Ich habe bereits gelesen keine Softdrinks als “Wasser” zu tracken, schwarzen Kaffee aber wohl schon (entzieht Kaffee dem Körper nicht eigentlich auch Wasser?). Sollte man im Wassertracker sonstige “Wasseraufnahme” in Form von Tee, Saft, Milch oder Suppe erfassen?

    • Valerie Dratwa Antworten

      Du kannst bzw. darfst alle Getränke welche im Eigentlichen zur Flüssigkeitsaufnahme dienen in den Wassertracker mit aufnehmen. Das heißt Tee und Kaffee ohne Milch bzw. Zucker. Abzuraten mit aufzunehmen sind auf jeden Fall Suppe, Milch und auch Cola, Fanta, etc. sind nicht von Vorteil. Bei der Frage, ob Kaffee dem Körper Wasser entzieht, spalten sich die Meinungen. Denn auch Kaffee zählt zur täglichen Flüssigkeitsbilanz. 🙂

      • Jennifer Antworten

        Buongiorno.
        mi sono abbonata al coach ma mom ho capito se c’è possibilità di parlare con il coach o se l’applicazione la gestisco io?
        perché ho sistemato tutti i miei dati ma non ho nessun coach che mi ha scritto o proposto sfide.vorrei capire come funziona
        Grazie!

        • Valerie Dratwa Antworten

          Ciao Jennifer,
          Siamo felici che tu abbia deciso di usare il Coach e di iniziare il tuo viaggio a digiuno con BodyFast. Il Coach è un algoritmo intelligente che il nostro team ha sviluppato in 1,5 anni di lavoro. Se hai bisogno di aiuto da una persona “reale” o hai domande sull’app o sul digiuno a intervalli, puoi sempre contattare il nostro team di supporto (info@bodyfast.app). 🙂

  8. Shanti Antworten

    Thank you for producing this app. I was always thinking and told that fasting was dangerous but after research I am now educated to the real facts. I am working through fasting and still struggling to stay on programs but I keep coming back as fasting makes me feel good. Less aches, more energy, weight control and far less bloating. This is motivating! I think that this app has supported some positive changes in my well being and health.

    • Valerie Dratwa Antworten

      Hello Shanti,
      Thank you for your positive feedback!
      We are very happy to hear that you like BodyFast and your success so far! 🙂
      We are also pleased to hear that you were able to educate yourself with the informations and resources we provide.
      If you have suggestions for improvement, you can always contact us.

  9. John O Antworten

    I am doing the 14/10 skip breakfast fast because I think that’s sustainable for me. Would I get better or faster results with a longer fast? I also exercise 12-15 hours per week. My goal is a BMI of 21.

    Thanks!

    • Valerie Dratwa Antworten

      Hello John,
      If what you are currently doing, is sustainable for you and works for you then stick to it. In addition, if it makes you feel great and gives you a lot of energy to work out that much – keep doing it. 🙂
      As long as you stick to your routine you will definitely see results! Don’t be too hard on yourself and focus on staying on track.
      I hope this helps you and gives you some motivation. 🙂
      Happy BodyFasting! 🙂

  10. Scott Antworten

    Hello. I’ve started using the paid version of the app and – so far so good!

    I was wondering however, is drinking sparkling water ok during fasting as an alternative to still water? I can drink still water however I find drinking sparkling water more easier to drink as it’s not so … boring? I hope this makes sense. Thank you 😊

    • Valerie Dratwa Antworten

      Hello Scott,
      it’t great to hear that you like BodyFast so far! We can only encourage to continue in order to fully benefit from the positive aspects of fasting. 🙂
      Of course you can drink sparkling water during your fasting times. Unsweetened tea and coffee without sugar is also acceptable.
      Happy BodyFasting! 🙂

  11. KATHLEEN J PRETTI Antworten

    Just starting today. I am not a big plain water fan. I see you can use sparkling water. I assume you should not use the flavor packets (most are 0 calories but I assume have artificial swetners, I never fully read ingredients) ?
    Thanks

    • Valerie Dratwa Antworten

      Hello Kathleen,
      During your fasting periods please only have pure water, tea and coffee without milk, sugar or sweeteners, as otherwise the autophagy process will be stopped. We do not suggest using zero calorie flavor packets since they stimulate hunger most of the time.
      During your eating times you can have whatever you like even though we warmly recommend a healthy diet and lifestyle! 🙂

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  14. Norman Seals Antworten

    Is La Croix, with ingredients list as: “ONLY CARBONATED WATER, NATURALLY ESSENCED” okay to drink as water goals, and during fasting periods?

    • Valerie Dratwa Antworten

      Hello Norman,
      during your fasting times we recommend to only drink water, unsweetened tee or black coffee without milk. Otherwise the autophagy process will be stopped. So please do not drink artificial sweetened drinks like the above mentioned. 🙂

    • Valerie Dratwa Antworten

      Hello Lisa,
      during your fasting periods please only have pure water, tea and coffee without milk, sugar or sweeteners, as otherwise the autophagy process will be stopped.
      During your eating times you can have whatever you like even though we warmly recommend a healthy diet and lifestyle! 🙂

  15. Hantie Kruger Antworten

    I am in my second week of fasting. 1st week I was on 15-9 plan. When I weighed myself I gained 0.5kg, I was disappointed but to my surprise my measurements was pleasant news 3cm off from both my waist and hips. Now I am on the 16-8 plan. I will only weigh an measure myself again by the end of my week.

    • Valerie Dratwa Antworten

      Hello Hantje, well the scale does not always indicate on how well you are doing, measurements tell you so much more. When you are working out, you will build muscle and lose fat simultaneously which does not always reflect in weight loss, however you will see your measurements changing. As it is on your case. So keep up the good work and happy BodyFasting! 🙂

    • Jenny M. Autor des BeitragsAntworten

      Hello Ron,

      There is indeed the possibility to drink too much water, which can be detrimental to your health. The “limit” so to say is highly individual, but it’s usually quite high and the probability of reaching it is quite low. You should be absolutely fine when going with the app’s recommendation as the daily target is based on scientific research calculating it based on your body weight.

      If you are unsure please consult a doctor.

  16. Cesar Morales G. Antworten

    I am the kind of guy who eats breakfast in the 30 minute period after getting up in the morning. I thought it would be very difficult to me to follow a fasting plan, but started fasting 16/8 one week ago. I am truly surprised how easy it is following the coach instructions. On the third day I noticed my pants were a bit loose. I feel so great!!! I can lift weights without feeling tired, dizzy or drowsy. Too bad I did not know about fasting before. I really recommend the BodyFast app. Greetings from Mexico City!!!

    • Jenny M. Autor des BeitragsAntworten

      ¡Hola Cesar!

      That’s absolutely amazing to hear! Great to have you on board 🙂

      Enjoy your journey and feel free to reach out to us whenever you have any questions or doubts!

      Greetings from Germany to Mexico!

  17. Christine Khanili Antworten

    Hi. HIIT in the mornings and run in the evenings. Is it okay to have a preworkout amino burn during fast just before the exercise or will it break my fast?

  18. Christine Antworten

    Bonsoir, pourquoi tous ces messages en anglais alors le mode langue est en français, je voudrais savoir comment choisir son jeun 16 heures ou 20heures ou trouver cette réponse, j’ai vraiement de la peine a perdre du poids.
    je suis super en forme et très sportive Marche, vélo,, etc.

    • Valerie Dratwa Antworten

      Bonjour Christine, Vous pouvez déplacer les temps de jeûne en appuyant sur les boutons “Modifier les temps” en début de semaine ou même en cours de semaine.
      Ensuite, vous pouvez taper sur une zone verte / orange dans le graphique en barres pour déplacer la période de jeûne ou en modifier la durée.
      Si vous souhaitez ajouter une période de jeûne supplémentaire, cliquez sur “Ajouter une période”, puis sur une zone grise pour placer la nouvelle période.
      Vous pouvez également entrer vos heures de repas afin que l’application puisse mieux ajuster vos heures automatiquement. 🙂

    • Valerie Dratwa Antworten

      Hola Natalia, aquí tiene algunos consejos que puede seguir para el comienzo. ¡Tenga un comienzo fácil! Es importante dar tiempo a su cuerpo para que se adapte al nuevo ritmo. Si es un principiante puede empezar con uno de los planes más fáciles como 16-8, 5-2, etc.
      En cuanto a las comidas: puede comer lo que quiera durante su periodo de alimentación ya que el ayuno intermitente no incluye una dieta especial.

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  20. Afrita Antworten

    Bonsoir,
    J’ai adhéré à BodyFast depuis hier soir et ma 1e journée 14/10 s’est bien passé. Merci pour cette application, elle est chouette! Ça me donne de la motivation et je suis déjà confiante avant même de voir arriver les résultats.

    • Valerie Dratwa Antworten

      Merci d’utiliser BodyFast 😊 Nous ne pouvons que vous encourager à tester les fonctionnalités de l’application, à commencer vos premières semaines et à expérimenter sur votre propre corps les nombreux avantages et effets positifs du jeûne par intervalles. Nous attendons vos commentaires avec impatience !

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    • Christian Mall Antworten

      Hi Stefanie, yes, we agree with you. In contrast to cold water, warm water gets easily adopted by our digestive system and it can immediately be processed further. It stimulates the metabolism and digestion and is a great way to start the day ☺️

  22. Joëlle Antworten

    Hi,

    I have a question about the water tracker. I find it great and very helpful but it resets itself at midnight, and I am unable to go back to previous days to see how much water I drank. I have tried to see options to go back but cannot find anything. Is it possible to see the previous day’s water log?

    A suggestion to the developer:
    I never sleep before midnight and still drink water after midnight. So at the moment, this is counting towards the next day’s intake. Perhaps it would be a good option for the user to customise when to reset the tracker?

    Thanks for your help.

    • Christian Mall Antworten

      Hi Joëlle, you’re correct. At the moment it’s not possible to go back and see how much water you drank in the past. We thank for your feedback and your feature suggestion. We’re constantly trying to improve the app, so we appreciate your input. Happy BodyFasting! 😊

  23. Steve Antworten

    Hi
    You say that unsweetened black tea and coffee count towards your water intake on fasting days. During non fasting days,i drink tea and coffee with milk and sweeteners. Does this still count towards your 2.5 ltrs ?

    • Christian Mall Antworten

      Hi Steve, yes, you can count tea and coffee with milk and sweeteners towards your water intake during eating periods but keep in mind that water is of course still the healthiest option. Happy BodyFasting! 😊

  24. julieta Antworten

    Hola. Yo estoy todo el dia tomando mate (amargo, solo yerba). Ademas todo mucha agua (sola). Pero el mate, aligual que el cafe o te amargo no rompen el ayuno… o si? Muchas veces hago ayunod e 16hs y alguna semana me anime a hacer solo cena.

    • Christian Mall Antworten

      Hola Julieta, esto no es un problema, beber té o café mate puro y sin azúcar está bien durante tu periodo de ayuno. Sin embargo, te recomendamos un consumo moderado. Si consumes demasiada cafeína durante el ayuno, esto puede romper tu ayuno. Normalmente, 2-3 tazas al día están bien. Un exceso de cafeína puede hacer que el hígado libere el glucógeno guardado, que se convierte en glucosa, lo que hace que aumente el nivel de azúcar en sangre. Esto hace que el nivel de insulina también se eleve, rompiendo así tu ayuno. Te deseamos lo mejor 😊

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