Drinking plenty of water in hot weather is important for your health. We’ll explain to you how much liquid you should drink every day and whether warm or cold drinks are better in summer.
When it gets hot, we sweat more. Especially with the rising temperatures in summer, you should make sure to drink enough fluids. The consumer advice center recommends drinking at least one and a half to two liters a day in hot weather. But which drinks are actually best for hydration on hot summer days?
Drinking in summer – what you should pay attention to
Especially during a heat wave or when you are under heavy physical strain in the summer, you should drink even more drinks if possible – according to the consumer advice center, three to four times the normal amount. This way you feel fit even in the heat and prevent circulatory problems, dizziness and headaches.
In summer, drink as regularly as possible and throughout the day. When you sweat when it’s hot, you lose a lot of fluid. The best way to compensate for this loss is to drink before you even feel thirsty. In addition, it can be helpful to eat foods rich in water, such as melons, strawberries, cucumbers or tomatoes.
And how much fluid does a person normally need? A 2022 study confirms that outside of periods of strong heat, most people only need 1.5 to 1.8 liters of water per day. More about this: Drink 2 liters of water a day? Study dispels common recommendations.
Drinking in the heat: cold or warm drinks?
When temperatures are high, many people tend to reach for ice-cold drinks. This isn’t necessarily the best idea: Instead, it’s important to make sure the drinks are neither too hot nor too cold. However, there is no ideal temperature.
Note: It is a myth that hot drinks make you sweat more. And by the way, the body generates even more heat when drinking very cold liquids in order to bring the drink to body temperature. Drinks in the gastrointestinal tract are heated, but this happens passively via the ambient temperature. The body does not have to make any additional effort for this.
Drinking ice-cold drinks very quickly is still not advisable. This can lead to symptoms such as stomach cramps and in turn affect fluid absorption.
No matter whether it’s cool or warm: what’s really important
According to the German Society for Nutrition e. V. (DGE), mineral and tap water as well as unsweetened herbal and fruit teas are generally the perfect thirst quenchers. As I said, it doesn’t matter whether you drink them warm or chilled.
For a little variety, try infused water with a little lemon juice, peppermint or fresh ginger. Fruit juice spritzers, which consist of one part juice and three parts water, are also suitable.
However, if possible, avoid drinks that are too sweet and high in calories. These include, for example, many lemonades, iced teas, fruit juice drinks and nectars available in supermarkets. The amount of sugar in it can lead to obesity and other health problems if you drink too much of it.
Too much caffeine and alcohol in the heat is also not a good idea. According to an interview by the editorial network Germany with nutritionist Antje Gahl from the DGE, caffeine further stimulates the circulatory system, which tends to be already stressed during the summer heat. Alcohol, on the other hand, has a dehydrating effect.
Edited by Denise Schmucker
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