10 hydration tips for hot days
Our body consists of about 50 percent water. The water in the body is, among other things, for the Regulation of the body temperature and thus protects the body from Overheating. That is why it is on hot summer days is especially important to drink a lot. Because of the increased sweating the body loses a large part of the absorbed liquid. However, it is not only important how much you drink, but also what and in what intervals. We have selected the best 10 hydration tips for hot summer days.
1) drink Enough
It is generally recommended a day between 1.5 and 2 litres of liquid. In the case of high temperatures over 30 degrees, the fluid needs may increase as well as in sporting activities, but significantly. In hot summer weather, you should take about the Double of the recommended value. In sports, the inclusion of 0.5 to 1 Liter of water per hour is recommended to drive, depending on the intensity of the workout.
2) drink Regularly
Make sure that you provide your body at regular intervals with a liquid. Who drinks throughout the day, nothing can compensate for the fluid deficit by Drinking a large bottle of water in the evening. Excess water is simply excreted.
Ideally, you should drink about day, every hour, a small glass of water (150 milliliters). So the body is constantly supplied with liquid, and a feeling of thirst does not even arise. Because if you feel thirsty, the body already has a liquid deficit.
3) The Right to drink
Especially in warm summer temperatures, it is not only important how much you drink, but also what you drink. Best management or mineral water is suitable, because it quenches thirst effectively and also, contains no calories. In addition, unsweetened herbal teas extinguishers are good thirst. Whom a little more flavor is important, for the dilute vegetables and fruit recommended juices.
Should, however, on sticky soft drinks. These contain a lot of sugar and calories, and can be slowly utilized for the fluid balance. This way, you can enhance the feeling of thirst.
4) water-spice it up
If you don’t drink so much water, since it has no real taste of its own, you can easily change that. Just type in a few lemon or orange slices in your water, it gets a delicious fruity and refreshing taste. Well suited to mineral water to spice up, also lemon balm, and fresh mint.
5) Better no alcohol
The hotter it is, the more likely you should avoid alcoholic beverages. Because alcohol does not quench the thirst and can also act as a diaphoretic. In addition, alcohol makes it just in the summer, limp and tired. You go without beer, wine, and co. and treat yourself to prefer a refreshing fruit juice spritzer.
By the way: in addition to alcohol should be avoided on hot days, even larger quantities of coffee.
6) Hot or cold?
Especially with temperatures beyond 30 degrees Celsius, we yearn for an ice-cold refreshment. But be careful: drinks from the fridge can be a burden for the circulation. Because the greater the difference between body temperature and the temperature of the drink is, the more the organism needs to make. As a result, the body may heat up. In addition to stomach cold drinks complaints can cause.
Ideal for those hot summer days and lukewarm tea are not, therefore, even if the Everyone is probably the thing. You try but in any case, to dispense with too many ice cubes in your drinks.
7) in the Morning, fluid deficit
During the night the body loses through sweating about half a Liter of liquid. Due to the water loss you Wake up in the morning, often with a feeling of thirst. In order to start fully prepared in the day, you have to compensate for the overnight fluid deficit is best directly in the Morning with a large glass of water or diluted fruit juice.
8) eat fruit instead of drinking
Many people find it is not easy to drink a day to 1.5 or even 2 litres of water. You get especially in the summer, if the fluid requirement is increased, problems. However, you can improve the fluid balance very easily by making use of increased water-rich foods. These include, for example:
9) mineral make up for losses
In warm weather, the body loses when you sweat, not only water, but also a lot of minerals. Be sure to also replace these losses through a customized drinking behavior. Sporty and active people can, for example, rely on special electrolyte solutions. A vegetable broth or lightly salted tea in combination with a healthy diet but also to bring the Mineral balance in the balance.
10) drinking Too much is not healthy
In the summer, when high temperatures important that you drink a lot of, however, you should not overdo it also. After all, who drinks too much, does his health in order, probably nothing Good. Due to large amounts of liquid, namely, the heart and the kidneys are more burdened. It can also come in greatly excessive water consumption to life-threatening disorders of mineral balance. Such disturbances are very rare. You don’t think but nevertheless, to overdo it with the Drink!