Hydration – more than just a buzzword

The word ‘hydration’ appears on powder sachets, effervescent tablets and fitness drinks, and at the 2026 World Cup there were even dedicated hydration breaks during every match. This refers to the body taking in water or other fluids. Here you can read what the word means, how much you should actually drink, what’s in hydration drinks and when they might be useful – according to the Consumer Advice Centre, not everyone needs them by any means.

What does ‘hydration’ mean?

In German, ‘hydration’ is actually a term from chemistry: the Duden dictionary defines it as the formation of hydrates through the attachment or binding of water to certain substances; the word ‘hydration’ is related to this. What is meant, for example, is that water molecules attach themselves to dissolved ions and form a hydrate shell.

In the fitness and drinks sector, however, the English word is used. There, ‘hydration’ refers to the process by which the body absorbs water or other fluids – the Cambridge Dictionary gives the example that hydration is very important for athletes. Hydration drinks are therefore designed not only to provide fluids, but also electrolytes, minerals and vitamins.

How much fluid do you need?

In Germany, the general guideline for adults is around 1.5 litres of fluid intake per day; individual requirements depend, amongst other things, on age, weight and state of health. The German Nutrition Society (DGE) recommends that adults consume between 1,230 and 1,470 ml of water from drinks per day, depending on their age. A third of the required water intake comes from solid food – particularly vegetables and fruit – whilst more than half comes from drinks.

The body needs more fluid when energy expenditure is high, in hot weather, in dry, cold air, when food is high in salt, and in cases of fever, vomiting or diarrhoea. In very hot weather, the Federal Institute for Public Health (BIÖG) recommends drinking around two to three litres of fluid spread throughout the day; if you have a heart or kidney condition, you should discuss your fluid intake with your doctor. The fluid intake calculator can help you work out your recommended amount, and the section ‘Not drinking enough’ explains how to tell if you haven’t had enough.

What’s in hydration drinks?

Hydration drinks are currently in particularly high demand on the fitness drinks market. Advertisements promise more energy for everyday office life or improved performance during exercise. The Bavarian Consumers’ Advice Centre takes a critical view of this: according to its nutrition expert, Sabine Schuster-Woldan, many of these expensive, trendy drinks contain sugar, controversial sweeteners or unnecessary additives such as artificial flavourings and colourings. Ingredients such as caffeine and plant extracts also generally offer no demonstrable health benefits.

• Effervescent tablets: These often contain sweeteners or flavourings. They frequently contain bicarbonate of soda and other sodium salts to make them fizz, and the salt content is optional information on dietary supplements.
• Powders: They can be measured out individually and are often cheaper.
• Ready-to-drink drinks: They are ready to drink straight away, but are usually more expensive and often contain more sugar.
• Water additives: fizzy drops, flavoured syrups and drops, or flavour sticks add flavour to the water; there are also flavour pods which influence the sense of taste through scent without actually flavouring the water itself. In a market survey carried out by the North Rhine-Westphalia Consumer Advice Centre, only one in eight products added to water contained no sweetening agents, and in eight out of nine products it remained unclear what the flavouring was derived from.

Many products contain significant amounts of sodium, potassium or sugar. According to Perikles Simon, a sports medicine specialist from Mainz, electrolyte products should not normally be taken on a long-term basis.

Do you need sports drinks?

According to the Bavarian Consumer Advice Centre, anyone who eats a balanced diet and takes part in moderate exercise does not need such drinks – natural foods provide enough electrolytes such as sodium, potassium and magnesium. It may be advisable to replenish fluids if the body loses large amounts of fluid: in cases of diarrhoea or vomiting, in extreme heat, in the sauna, or during intensive endurance sessions lasting 60 minutes or more. For a normal visit to the gym, water is usually sufficient. In the event of acute diarrhoea, approved electrolyte supplements are available from the chemist’s.

People with cardiovascular disease, high blood pressure, kidney disease, diabetes or conditions that affect mineral balance should exercise caution. If you have any pre-existing conditions or take medication regularly, it is best to discuss this with your doctor. You can read about what goes into an electrolyte drink and when it makes sense to include sugar in it under ‘Electrolytes no sugar’.

Homemade hydration

According to the Bavarian Consumer Advice Centre, you can quickly and cheaply make your own thirst-quencher after exercising: water replenishes lost fluids, a pinch of salt provides sodium, and a splash of lemon juice adds flavour as well as potassium and vitamin C. If you need a quick energy boost, stir in a spoonful of honey.

‘The Sportsman’ appears almost exactly like this on our mocktail menu: still water, a pinch of sea salt, the juice of half a lemon and, optionally, 1 cl of honey. However, honey does contain sugar – around 82 g per 100 g, according to the US nutritional database. The version with optional maple syrup is called ‘Elektrolyt’ on our menu; you can find the recipe under ‘Make your own electrolytes’. If you take this thirst-quencher with you in a reusable bottle, it’s best to drink it straight away and then clean the bottle thoroughly, as bacteria can get into the water from your mouth.

Hydration Break: the drink break at the 2026 World Cup

FIFA has introduced three-minute hydration breaks for the 2026 World Cup in Canada, Mexico and the USA: the referee will stop play after 22 minutes of each half to allow the players to drink – in every match, regardless of the weather, temperature or whether the stadium has a roof. FIFA justified this on the grounds of player protection; similar breaks had already been introduced in a different form at previous tournaments, such as the 2025 Club World Cup.

It was not without controversy. Arsène Wenger, who is responsible for football development at FIFA, admitted shortly before the final that some fans did not like the break. He said he had not seen any data suggesting that the break improved the players’ performance or the flow of the game; FIFA intended to decide after the tournament whether to continue with the breaks.

Insight: What a drink really needs

For most people, water and a balanced diet are enough to replenish lost electrolytes. In hot weather, the BIÖG recommends water, unsweetened teas and fruit juice spritzers; sugary drinks, on the other hand, do little to quench thirst. If you’re looking for a bit of variety in your glass, you’ll find some ideas at Make your own flavoured water. The site brings together everything to do with drinking Drink water.

Frequently Asked Questions

Sources

1. Bavarian Consumer Advice Centre: Are sports drinks effective thirst-quenchers?, as at 28 May 25. verbraucherzentrale.bayern
2. ZDFheute: Electrolytes: When powders, drinks and tablets are useful, 22 June 26. zdfheute.de
3. Cambridge Dictionary: hydration – Meaning in English, accessed 16 September 2026. dictionary.cambridge.org
4. PONS Dictionary: hydration – English–German, accessed 16 September 2026. de.pons.com
5. Duden online: Hydration, accessed 16 September 2026. duden.de
6. Wikipedia: Hydration, as at 12 September 26. de.wikipedia.org
7. Institute for Quality and Efficiency in Health Care (IQWiG), gesundheitsinformation.de: Drinking enough in everyday life: tips and advice, 18 October 2023. gesundheitsinformation.de
8. German Nutrition Society: Reference values for nutrient intake: Water, 2000 edition, accessed 16 September 2026. dge.de
9. Federal Institute for Public Health (BIÖG), Climate – People – Health portal: Recommendations for hot weather, accessed 16 September 2026. klima-mensch-gesundheit.de
10. Consumer Advice Centre, Klartext Dietary Supplements portal: The downsides of effervescent tablets: Why the salt content can be a risk, as at 16 September 25. klartext-nahrungsergaenzung.de
11. Pharmazeutische Zeitung: Moving away from party hype through online education, 29 December 23. pharmazeutische-zeitung.de
12. U.S. Department of Agriculture, FoodData Central: Honey (SR Legacy, FDC 169640), data record 1 April 2019, accessed 16 September 2026. fdc.nal.usda.gov
13. FIFA (inside.fifa.com): Players to benefit from hydration breaks at the 2026 FIFA World Cup, 7 December 2025. inside.fifa.com
14. Al Jazeera: FIFA admits hydration breaks may not continue following criticism of the World Cup, 19 July 2026. aljazeera.com
15. NRW Consumer Advice Centre: ‘Flavoured Water’ – water supplements containing sweeteners and flavourings, as at 29 June 2026. verbraucherzentrale.nrw