The human body consists of 50 to 60 percent water. Infants sit a significantly higher proportion of water, seniors a slightly lower proportion. The liquid element water is essential for life and has to be supplied to the body again and again. The body loses more fluid, especially when it is hot in summer. So that no physical complaints result from this, it is important to To prevent dehydration early in the heat.
Do not underestimate lack of fluids
Life is impossible without water. Every organism needs water for the cells and all body fluids. Water transports nutrients to their destination or place of processing. Likewise, degradation products are carried away in the metabolism via the water. The body also continuously loses fluid through the kidneys and during breathing.
The liquid element is particularly important in order to maintain the body temperature evenly. At higher temperatures, the human body begins to sweat. This means an increased water loss. A slight lack of fluids leads to tiredness and a lack of concentration. The greater the lack of water in the body, the more the blood thickens. It is therefore important to have a To prevent dehydration in the heat.
This can lead to the following symptoms and illnesses: headache, circulatory problems, decreased physical performance, constipation (constipation), confusion or urinary tract infections. The risk of thrombosis can also increase. In the worst case, a circulatory collapse with kidney failure can even make the situation life-threatening. Therefore, dehydration should not be underestimated.
Which drinks are suitable in the heat?
On average, healthy adults should drink at least 1.5 liters throughout the day. On tropical summer nights, the water glass or water bottle can also be ready to hand on the bed at night. Tap water and non-carbonated mineral water are the best thirst quenchers in hot weather. But also mineral water or table water with little or classic carbonic acid content support the body in heat.
Those who love the taste of fruits and herbs can brew fruit and herbal teas and then let them cool down. Ice cold drinks are not as good in the heat. They first have to be warmed up in the body so that they can be optimally used. Fruit juice spritzers are particularly delicious and very good thirst quenchers when the thermometer rises higher and higher.
Best mixed in a ratio of 1: 3, fruit juices (1 part) diluted with water (3 parts) can fill up the liquid reserves. They are also great as isotonic sports drinks as they add minerals and vitamins to the body. Colored ice cubes made from fruit juice can be used for more visual and taste variety in the glass.
As they melt in the water in the heat, they release a slightly fruity taste. Slices of citrus fruits, melon or cucumber as well as herbs in a water glass provide a refreshing, healthy change.
Why drinking too much can harm
In no case should less than a liter of water - or other suitable thirst quenchers - be consumed per day. There is no precise fluid restriction for a healthy organism. As a precaution, however, it should not be more than three liters, unless the body is in extreme physical situations under heat.
A healthy adult simply excretes the excess beverages through the kidneys. The approximately three liters are a guideline to prevent so-called "water poisoning". The organism must not get into the situation that water absorption occurs faster than water excretion. It can vary from body to body. If this - rather rare - case occurs, it can lead to severe blood thinning.
The salt concentration in the blood drops. This can lead to circulatory problems, disorientation, muscle weakness and epileptic seizures. In very bad cases, cerebral edema or even heart failure can occur. People with kidney or liver disease should talk to their doctor on a case-by-case basis about how much fluids can be consumed per day. There are strong individual restrictions on the water supply.
Exception: extreme heat
The extreme heat in summer, on trips abroad or in an occupational field that is particularly affected by heat, is always an exceptional situation. Unfortunately, the human organism cannot store water like that of a camel. Water has to be supplied to the body again and again.
Without solid food, a person can survive on average for around a month. If the body is not supplied with fluids, the chances of survival will look very bad after two to four days. In extreme heat, a healthy person should calmly exceed the recommended 1.5 liters per day, especially when the body is in motion and performs in any form.
The above-mentioned amount of a maximum of three liters should still be kept in mind. Every organism behaves differently. The color of the urine in healthy adults can often tell whether the fluid supply is good. If it turns an intense darker yellow, then usually not enough has been drunk.
Metabolic waste products are in a very concentrated form. If it is almost transparent, the fluid intake is at least sufficient. In addition to drinking, regularly cooling your arms and legs with cold water is another easy and good way to protect your body from overheating.
Help with fruit and vegetables
Especially when it is hot, refreshing dishes are a good alternative to a classic warm lunch or dinner. Some fruits and vegetables contain a lot of water, which can also contribute to hydration. The watermelon in the fruit and the cucumber in the vegetables are particularly good foods that contain water in summer.
But all other types of fruit and vegetables also contain water. According to the “5 a day” campaign, one portion of fruit or vegetables should be consumed at least five times a day. This is also supported by the German Nutrition Society (DGE). On hot days it is advisable to clearly exceed the “5 a day recommendation”. A crunchy salad with fresh vegetable ingredients or a fruity fruit salad are particularly tasty in summer.
Those who replenish their fluid reserves early on need not fear the summer heat. It should be at least 1.5 liters of water per day, more in extreme temperatures. Fruits and vegetables can also help meet the body's water needs. But also protection from the sun, pleasant cooling of heated body parts, clothing appropriate to the temperature and breaks in physical activity in the heat are important so that the body can withstand the heat without damage.
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