Our body is over 50 percent water. Among other things, the water in the body is responsible for the regulation of body temperature and thus protects the body from overheating. That is why it is especially important on hot summer days to drink a lot. Because of the increased sweating, the body loses a large part of the absorbed liquid again. It is not only important how much you drink, but also what and at what intervals. We have put together the best 10 drinking tips for hot summer days for you.
1) Drink enough
It is generally recommended to take in between 1.5 and 2 liters of fluid daily. At high temperatures over 30 degrees, the fluid requirements, as well as sports activities but increase significantly. In hot summer weather you should consume about twice the recommended value. When exercising, depending on the intensity of the training, it is recommended to take in 0.5 to 1 liter of water per hour.
2) Drink regularly
Be sure to provide your body with fluid at regular intervals. If you do not drink anything throughout the day, you can not balance the fluid deficit by drinking a large water bottle in the evening. Excess water is simply excreted.
Ideally, you should drink a small glass of water (150 milliliters) every day during the day. So the body is constantly supplied with fluid and a feeling of thirst does not even arise. Because when you feel thirsty, the body already has a fluid deficit.
3) Drink the right thing
Especially with warm summer temperatures, it depends not only on how much you drink, but also what you drink. The most suitable is tap or bottled water, as it effectively quenches thirst and also contains no calories. In addition, unsweetened herbal teas are good thirst quencher. For whom a little more taste is important, dilute vegetable and fruit juices are recommended.
But you should refrain from sticky soft drinks. These contain a lot of sugar and calories and can only slowly be used for fluid balance. This can make you feel thirsty even more.
4) Spice up the water
If you do not like drinking water as it has no real taste, you can easily change that. Just put a few slices of lemon or orange in your water, and it will be deliciously fruity and refreshing. Lemon balm and fresh peppermint are also good for spicing up mineral water.
5) Better not alcohol
The hotter it is, the sooner you should abstain from alcoholic drinks. Because alcohol does not quench your thirst and can also be sweaty. In addition, alcohol makes you tired and tired in summer. So refrain from beer, wine and Co. and treat yourself to a refreshing fruit juice spritzer.
By the way: In addition to alcohol, you should also do without large amounts of coffee on hot days.
6) Warm or cold?
Especially at temperatures beyond 30 degrees Celsius, we long for an icy refreshment. But beware: drinks from the fridge can be a drain on the circulation. The greater the difference between body temperature and temperature of the beverage, the more the organism has to perform. This allows the body to heat up even more. In addition, cold drinks can cause stomach discomfort.
That's why lukewarm teas are ideal for hot summer days - even if that's probably not for everyone. In any case, try to avoid too many ice cubes in your drinks.
7) In the morning compensate for fluid deficit
During the night, the body loses about half a liter of fluid through sweating. Due to the loss of water, you often wake up in the morning with a feeling of thirst. To make sure you get the day off to a perfect start, it is best to balance the overnight fluid deficit with a large glass of water or diluted fruit juice in the morning.
8) eat fruit instead of drink
Many people find it difficult to drink 1.5 or even 2 liters of water daily. They get problems especially in the summer, when the fluid requirement is increased. However, you can easily improve the fluid balance by increasing access to water-rich foods. These include, for example:
9) compensate mineral losses
In warm weather, when you sweat, the body not only loses water, but also lots of minerals. Be sure to replace these losses by adjusting your drinking habits. Active people can, for example, rely on special electrolyte solutions. A vegetable broth or a lightly salted tea in combination with a healthy diet are also sufficient to bring the mineral balance back into balance.
10) Drinking too much is not healthy
In the summer, it's important to drink a lot at high temperatures, but you should not overdo it. Because who drinks too much, probably does not do any good for his health. Because of the large amounts of fluid, the heart and kidneys are more heavily loaded. In addition, with excessively high water consumption, life-threatening disturbances of the mineral balance may occur. Such disorders are very rare. But remember, do not overdo it with drinking!