Drinking properly in shape

Drinking properly in everyday life and sports. Image: photo500/fotolia.en

In order to be sufficiently hydrated, adults should drink one and a half to two liters of water a day, and even more during exercise and physical activity. In addition, part of the liquid requirement is covered by food. In no case should it be less than one liter per day.

Six servings of 200 milliliters each should be a minimum. Even a slight lack of fluids makes itself felt in adults and children through fatigue, lack of concentration or headaches. Then it's good to always have the water bottle handy, even when on the go.

General drinking tips

– Drink at least 2 liters on hot days, considerably more when sweating heavily. – Make sure you get enough minerals. – Set out your drinking ration for the day in the morning and check in the evening whether you have drunk everything. Drinks at work. Provide other central places. – Drink at least one glass of water with every meal. This makes the food easier to digest. In addition, you ensure that the body regularly receives minimum amounts of fluid. – Alternate between different drinks – this will help you maintain the desire to drink. Mineral water, juice spritzer or fruit or herbal tea are suitable beverages. By the way: It is an old wives' tale that coffee or tea dehydrate the body. They count as part of the daily fluid intake just like any other drink. – Alcohol deprives the body of fluids and minerals. This is why there is often a great feeling of thirst even after drinking alcohol. This thirst should be quenched with soft drinks, table or mineral water. Travelers should also. Families pay attention to sufficient fluid supply. Especially in summer it is recommended to always have something to drink with you. With thermal sleeves, the drinks remain cool for a longer period of time. In addition to sufficient drinking, a light diet, for example with water-rich fruits and vegetables, is also recommended.

Drinking during sports

In some situations, such as during sports, the body needs more fluid. Depending on the type of sport, 0.5 to 1 liter of water per hour may be necessary. The drinks that are then consumed should quench the thirst and provide water and water-rich drinks. Compensate for mineral losses.

Mineral water contains different concentrations of minerals. On each label you will find the content listed. For athletes, high amounts of calcium, magnesium and sodium are important to "keep the energy flowing". There should be at least 50 to 100 mg of sodium per liter of water, ca. 200 mg calcium and ca. 100 mg magnesium.

Drinks that can also balance water include: fruit and vegetable juices diluted with water, preferably mixed in a ratio of 1 to 3 (1 part juice and 3 parts water) and unsweetened herbal and fruit teas. Although high-sugar or caffeinated sodas, energy drinks, black tea and coffee, and pure juices are not prohibited, they are not suitable for quenching thirst.

Background: Why drinking is so important

Humans can survive about a month without food, but at most five to seven days without drinking. Therefore: For our health is the right. Drinking enough a day at least as important as proper nutrition. Thirst occurs when the body has lost more than 0.5 percent of its weight in the form of water.

The human body consists of about two-thirds water. Water serves on the one hand as a means of transport for blood, urine, sweat, for example, and on the other hand as a solvent for almost all substances in the cell. Water also regulates the body's temperature by extracting heat from the organism through evaporation on the body surface (sweat). Our body excretes large amounts of fluid every day. To maintain an optimal fluid level, these losses must be compensated for again and again.

Drinking also plays an important role in physical and mental performance. The body needs a lot of water, for example, to regulate body temperature or metabolic processes. When there is a lack of fluid, the blood thickens and flows more slowly. The brain then no longer receives the energy it needs to work, fatigue or headaches can then be the result. Drinking enough also supports digestion. Can thus prevent hard stools. If the body has a need for fluid, it withdraws water from the large intestine. Consequently, the intestinal contents become thickened and constipation may occur

Drinking at different stages of life

Elderly people
The sense of thirst decreases with age, which is why many older people do not even notice that they are not drinking enough. Often older people also have misconceptions about their fluid needs, fear going to the toilet at night or simply forget to drink something. In addition, increased fluid is often excreted as a result of a reduction in the kidneys' ability to concentrate. This is why the elderly are particularly susceptible to dehydration. According to the recommendations of the German Nutrition Society (DGE), older adults should drink a total of about 2.25 liters of fluid per day. Two-thirds of this is provided by suitable drinks and one-third by solid foods such as fruit, salad and dairy products. Pregnant women
Pregnant women do not need to drink more than non-pregnant adults, i.e. one and a half to two liters of water per day. However, they should pay attention to the choice of beverages. Many pregnant women suffer from heartburn, so it is helpful to drink low-carbonated mineral water and low-acid juices. Coffee and black tea are also allowed, but should not be more than 2 cups because of the caffeine. Alcohol should be avoided. Because alcohol can cause severe growth during pregnancy-. Lead to developmental damage in the child. Children
According to the recommendations of the German Nutrition Society (DGE), children up to the age of 10 need about one liter of fluid per day. More even when children are physically active in these temperatures. Optimal thirst quencher is still water, even tap water. The quality is regulated by law in Germany and has a very high level. Other recommended beverages include mineral-. Table water as well as unsweetened herbal or fruit teas to be mentioned. Fruit juices pure are very high in calories because of the naturally occurring sugar. Mixed with mineral water in a ratio of 1 to 3, a fruit juice becomes a healthy thirst quencher. If children drink infrequently or little, the parents, resp. educators have the responsibility to regularly remind children to drink, or. offer them something to drink. In principle, there should also be something to drink with every meal.

Cool summer drinks can provide a welcome change of pace. You can also find delicious recipes for summer drinks in our IN FORM recipe collection.

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