Drink in the heat: Are two liters of water enough?

Summer temperatures are troubled by many people. Drinking sufficiently is extremely important. But how much water should it be a day? And what are the best thirst quenchers in extreme heat?

Every child knows that drinking is important. Because we need water so that the metabolic processes work and our body remains healthy. Water transports the dissolved nutrients to the cells, our kidneys need water to rinse waste products from the body and help water to regulate the body temperature: our body produces sweat to cool the skin so that the body temperature does not increase too much.

What happens if we drink too little?

Even with a low loss of fluid, we are less powerful. We react with a headache, become tired and can no longer concentrate. In the event of a major deficiency, circulatory problems, heart racing and dizziness are added.

Those who drink and dehydrate for a long time have to expect serious health damage, explains Professor Dr. Jan C. Galle, press spokesman for the German Society for Nephrology (DGFN). The blood thickens, there may be consciousness disorders, phases of confusion, a circulatory collapse and organ failure. In extreme cases, dehydration can be fatal. Older and health -limited people are particularly at risk here.

What helps? If it is high summer, we need significantly more supplies of liquid than usual. The fluid requirement also increases when it comes to sports and physical exertion. But how much water should you eat on hot days?

How much you should drink in the heat

Drink one and a half to two liters of water a day – this is a widespread general rule of thumb. This quantity is recommended by the German Nutrition Society (DGE), the consumer advice center and numerous doctors: inside.

However, the addition is everywhere: more should be drunk in the heat. The DGE recommends taking significantly more water in the event of great heat, physically exhausting work and in sports: “Then 0.5 to 1 liter of water per hour can be necessary”. The consumer center advises: “Especially on hot days and in the event of physical stress, the liquid intake should be increased- here the fluid requirement can increase to three to four times.”

Important here: There is no flat rate, because every body works differently. This is also shown by a study by the Japanese National Institute of Biomedical Innovation. It measured the water turnover of more than 5,600 people and determined daily average in one area between one and six liters per day. The required amount of water depends on the scientist: according to gender, body size, weight, activity level, temperature, temperature, altitude, eating behavior and some additional factors.

Tip: A look at the toilet bowl can help to see if you need more liquid. If the urine is bright and clear, it is a sign that your body is well supplied with liquid. An intensive yellow tone shows that your body does not contain enough water.

Can you drink too much too?

In theory, yes. However, healthy people do not have to be afraid of the phenomenon of water poisoning. The DGE gives the all -clear: “too much amount of liquid drunk does not harm the healthy organism. Healthy people simply excrete excess liquid over the kidneys”.

In the case of so -called water poisoning (condensed), the amount of sodium in the blood is diluted so much that there is a subsequent statement. Extreme athletes: inside and heart, kidney or liver sick should keep their drinking quantities in view.

Which drinks are best in the heat?

“Tap water, mineral water, unsweetened herbal and fruit teas as well as fruit juice and fruit juice springs are ideal refreshments on hot days,” according to the recommendation of the consumer advice centers. You should dilute juice springs strongly so as not to eat too much sugar. If you want, you can spice up mineral water with peppermint leaves or a slice of lemon. According to current scientific knowledge, coffee may be included in the fluid balance.

It is important: not only the fluid, but also the mineral balance must be kept in balance. Therefore, pay attention to an adequate electrolyte supply. “Tap water usually has a sufficiently dissolved mineral content in order to meet the need with a sufficient extent with a balanced diet,” explains the Federal Center for Health Education (BZGA).

Are isotonic drinks useful?

In isotonic drinks, the ratio of nutrients and liquid corresponds to that of the blood. The result: the body can absorb the water from the drink very quickly. Öko-Test (issue 7/2023) had sports drinks examined in the laboratory. The result: in most sports drinks there is not enough sodium, which is important for the function of the muscles, but we lose when sweating.

The eco-testers: Inside, this judgment is based on a recommendation from the German Society for Nutrition (DGE) for sports drinks. According to this, 400 milligrams of sodium per liter are the minimum. Only four isotonic drinks in the test achieve it.

If you want good isotonic sports freshness, you can easily prepare it yourself: According to the eco-test, you mix two parts of water with a part of juice, for example from apple or currant. You should put a gram of table salt in the liquid per liter of drink, which corresponds to 400 milligrams of sodium. If you do not have a fine scale, you can alternatively measure four small knife tips or two large prize table salt.

Drink in heat – 7 tips

1. A lot of liquid is lost at night, so it is best to start the day with a large glass of water.
2. Don’t drink (always) when the thirst comes.
3. On hot days, the drinks that you consume should be neither too warm nor too cold.
4. Water -rich foods such as melon, cucumber, tomato or strawberries also supply the body with liquid.
5. If you do sports on hot days, you should drink more. Also read: Sport in the heat: Prof. Ingo Froböse gives tips
6. If you sweat a lot, you should compensate for the loss of fluid promptly.
7. Do not drink too much at once, but regularly and spread over the day.

If you have problems drinking enough, you can help with a few tricks:

• Place water at hand at your workplace or in the apartment.
• Fill the glass and it is empty.
• Place notes in your apartment that remind you of drinking.
• With the help of a drinking app or an alarm clock, you can be remembered.

Drink sustainably – that’s how it works

• If you drink tap water, you save packaging and troubles in addition to transport paths.
• Anyone who buys drinks in the packaging: preferably in the regional reusable bottle!
• The further drinks are transported, the worse your environmental balance is. Therefore: buy regionally filled drinks.
• Reduce drinks from distant countries as far as possible. Coffee, many types of tea and exotic juices come from far away and are often produced under problematic conditions.
• We recommend environmentally friendly drinking bottles for on the go.

With material of the dpa

Read more on utopia.de:

• Let water run briefly: necessary – or waste?

• 7 errors in heat that you should avoid

• Sleep in the heat: 11 common mistakes that rob you of sleep

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