On hot days you should drink two to three litres of liquid to avoid drying out. Healthy sources of fluids include mineral water, unsweetened teas and juice spritzers. There is also a lot of water in fruits and vegetables. So, grab your strawberries, melons, cucumbers and lettuce properly!
Drink before you get thirsty! Thirst is an indication of a lack of fluids in our body. Seniors often forget to drink because they become less thirsty than young people. The consequence can be circulatory problems. So, remember to drink, for example by always having a bottle of mineral water in sight. In order not to put additional strain on the body, you should use lukewarm drinks instead of ice-cold drinks.
Truth about drinking water. If you do exercise on hot days, you should take special care to drink enough fluids. Experts recommend drinking half a litre of non-carbonated mineral water or a juice spritzer 45 to 30 minutes before starting your workout. During training, a strong sip from the water bottle is mandatory at regular intervals. Incidentally, the same applies to sports in summer: When you're thirsty, it's already too late!
Sugary drinks, coffee, energy drinks, beer, wine or drinks with artificial flavorings are not suitable for satisfying the daily need for fluids. They are usually high in sugar and calories but low in nutrients. They do not quench the actual thirst. Coffee and alcoholic beverages have a mild to moderate dehydrating effect. If you overdo it with alcohol consumption, for example, this can lead to the dreaded "hangover" the next morning - one reason for this is often that you have not drunk enough water and the brain has not been adequately hydrated.