Correct drinking is important the whole year round. But, especially in summertime it is advisable to care for a harmonious fluid balance. Because, due to more sweating during hot summer days the body loses more fluids. But, not only is a sufficient amount important, regularity as well as type of beverage are too.
The human body consists to about 70 % of water, each body cell and all body fluids (for example blood, lymph) contain water. Water fulfills multiple tasks: regulation of heat balance (sweating), transport of nutrients, oxygen or metabolic waste products. Also, all chemical processes of the body need water. But, since the human body is unable to store water, it constantly has to be supplied with it. Only this ensures that all vital functions can be maintained.
First signs of a lack of fluids might be head ache, tiredness, circulatory problems, concentration disturbances as well as a diminished responsiveness. Furthermore, the risk for a kidney stone disease, urinary tract infections as well as obstipation increase. Also, skin and mucous membranes dehydrate.
Proper amount is important
As a directive, the daily requirement of an average adult is about 1.5 to 2.5 liters. The correct amount depends an energy turnover, the temperature of the surrounding as well as the type of food, amongst others. Our nutrition only covers a small part, the major part should be consumed with drinking. Heat, sports, physical exertion or intake of salted food are some samples for demand increasing factors.
Regularity is decisive
As mentioned above, not only the amount but also regularity of fluid intake is important. Evenly split up drinking over the day, for example a glass of water per hour. Like this, you continually supply your body with fluid and prevent a lack of fluids. Don’t drink too late in the evening, this only might lead to several, sleep-disturbing nightly visits to the bathroom.
Not all beverages are suitable. Avoid soft drinks, they contain a lot of sugar and calories. Also, they only increase sensation of thirst. Unsweetened herbal teas, water and mineral water as well as diluted fruit- and vegetable juices are effective thirst quenchers.
Water with a twist
Water is an ideal fluid. Unfortunately, it has no original taste and therefore not everyone enjoys drinking water. But, this can be changed easily. Add a twist of lemon or orange. Some fresh berries not only look nice but also add a fruity flavor. Fresh herbs like peppermint or lemon balm care for additional taste and freshness. By the way: peppermint has a pleasant cooling effect, lemon balm is calming and relaxing.
Ice cold or lukewarm?
When the temperatures reach 30 degrees, we all long for an ice cold refreshment. But, avoid too many ice cubes in your beverage. Because, the bigger the difference between the temperature of your drink and your body the more your circulatory will be strained.
A glass of water right after getting up
During sleep, our body loses about half a liter of sweat. To regulate our fluid balance best drink a glass of water in the morning. Natural materials like sheep wool diminish sweating during night.
Foods containing lot of water
Many people struggle with sticking to the drinking amount needed. Especially at times with an increased need of fluids this might light to physical complaints. But, there are some foods containing a lot of water that help: water melons, strawberries, pineapples, peaches, oranges, tomatoes and cucumbers are some examples that support keeping your fluid balance harmonious.