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According to the Sport University, the following rules of thumb apply to athletes:

• Before exercising (about 15 to 30 minutes beforehand), athletes should drink 0.3 to 0.5 litres of fluid.
• When exercising (no later than 60 minutes), you should also drink something in small sips every 15 minutes. It is recommended to drink 0.5 to 1 litre per hour.
• After exercise (regeneration phase), in addition to fluids, the supply of minerals and carbohydrates is of particular importance. To quench your thirst, juice spritzers are best at this stage.

The following applies: the better the athlete's fitness level, the better the temperature regulation works and the higher the amount of sweat produced. Water, An essential nutrient.

According to the Sport University Cologne, the perfect sports drink should fulfil the following tasks, especially if it is very heavily used:

•  t has to make up for the fluid loss caused by sweating.
• It should provide energy replacement through carbohydrates, especially with prolonged exertion.
• It has to replace electrolytes that are lost through sweat. Prevent muscle pain by drinking water.

Why babies and children need a lot of fluids

Infants need more fluids for their weight compared to adults. They are particularly prone to dehydration, for example, if diarrhea persists. While fully breastfed infants cover their water needs with breast milk and bottle-fed infants with formula, older babies should drink regularly and get used to it.

You can basically get fresh drinking water. Unless there are still old lead pipes in the house. If you want to use packaged water, you should pay attention to the note “Suitable for the preparation of baby food”. This ensures that the water complies with all limit values.

If the transition to food becomes increasingly tight, children need additional fluids:

• 200 ml per day in the transition phase
• 600 ml to 700 ml daily in the final phase on solid food
• 800 ml daily for children from the age of 1

Older children also need a comparatively large amount of fluid, especially when they run around and on hot days their fluid requirements increase. Schoolchildren can concentrate better if they drink enough during class. And since children forget to drink more often, it is important to offer them drinks such as water or unsweetened tea not only during meals but also in between.