Drinking a lot in hot weather is important for your health. We’ll explain how much liquid you should ideally drink every day and whether warm or cold drinks are better in summer.
Why drinking is so important in hot weather
Especially with the rising temperatures in summer, you should make sure you drink enough fluids. The consumer advice center recommends drinking at least one and a half to two liters a day in hot weather.
Especially during a heatwave or when you are physically active during the summer, you should drink more fluids if possible. According to the consumer advice center, it is best to drink three to four times the recommended amount. This way, you will feel fit even in the heat and prevent circulatory problems, dizziness and headaches.
Drink as regularly as possible and spread out over the whole day. Sweating in hot weather causes you to lose a lot of fluid. The best way to compensate for this is to drink before you even feel thirsty. It can also be helpful to eat foods that are rich in water, such as melons, strawberries, cucumbers or tomatoes.
And how much fluid does a person normally need? A 2022 study confirms: Outside of periods of extreme heat, most people only need 1.5 to 1.8 liters of water per day. Read more: Drink 2 liters of water a day? Study dispels common recommendation.
Drinking in hot weather: cold or warm drinks?
(Photo: CC0 / Pixabay / congerdesign)
When temperatures are high, many people tend to reach for ice-cold drinks. It is very important that you make sure that the drinks are neither too warm nor too cold. However, there is no ideal temperature.
Note: It is a myth that hot drinks make you sweat more. And it is also a myth that the body generates even more heat when drinking very cold liquids to bring the drink up to body temperature. Drinks in the gastrointestinal tract are warmed, but this happens passively via the ambient temperature. The body does not have to make any additional effort here.
However, very cold drinks or drinking very quickly are not advisable. This could lead to problems such as stomach cramps and in turn impair fluid intake.
According to the German Nutrition Society (DGE), mineral and tap water as well as unsweetened herbal and fruit teas are the perfect thirst quenchers for the hot summer months. You can make these even more varied as infused water, for example, by adding a little lemon juice, peppermint or fresh ginger. Fruit juice spritzers, which consist of one part juice and three parts water, are also good.
However, if possible, avoid sweet and high-calorie drinks such as lemonades, iced teas, fruit juice drinks and nectars that are available in supermarkets. These often contain a lot of sugar and calories and can lead to obesity and other health problems if consumed in large quantities. For a conscious diet, it is best to choose mineral water or tea.
In any case, reduce your consumption of coffee and alcoholic beverages on hot days. According to an interview by the German editorial network with nutritionist Antje Gahl from the DGE, caffeine further stimulates the circulation, which tends to be strained during the summer heat, while alcohol has a dehydrating effect.
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