Why you must drink water when get up in the morning. The national heat plan no one can have missed. Drink plenty of clean water. One of the most important recommendations (and open doors): drink enough. What is 'sufficient', leave the heat plan in the middle, apparently assuming that everyone knows that. One and a half to two liters per day. Beer and gin and tonic do not count. Water, tea and (limited) coffee is the dry advice of the Nutrition Center. "Whether you drink cold water or hot tea has hardly any influence on your core temperature", they answer the question of whether you better drink tea in warm weather, as you often hear.
What happens when you do not drink at all, they tell on You Tube: "You become light-headed, you can not think clearly, your brain literally shrinks. After a day or two you get muscle cramps and you can get confused - a delirium. After three to five days, your organs let you know one by one that makes you die. "Okay! The message is clear!
If you sweat more, you should drink more. Dark urine - say apple juice - is not good. The lighter the urine, the better you are hydrated. Although it is not intended to be completely transparent again. Your kidneys can process 0.75 to 1 liter of fluid per hour. "If you drink too much water, you can extract salt from your body, as it were, and that can be dangerous", says sports dietitian Titia van der Stelt. For example, once a student from Groningen came to the intensive care unit after a water drink game, unconscious. Another woman died because she drank too much water with her ecstasy. Athletes who drink a lot of water sometimes take extra minerals to supplement some sodium. "But with normal effort this is not necessary. Most people receive too much salt rather than too little salt. "
Also read: the five do's and don'ts during a heat wave. Is it bad to drink water while eating.
If you get thirsty, it is too late, athletes often say. Is that right? "Well, it is never too late to drink," says Van der Stelt. "It is true that the thirst stimulus only comes when your performance already decreases. Experienced athletes learn to stay ahead of that moment. "Athletes who are afraid of dehydration weigh themselves before and after exercise. So if the weight loss, loss of fluid, is more than 2 percent of your body weight, it can affect your performance and you know that you have to drink extra next time.
In warm weather it can be smart to drink something in between, but if it is cooler than 25 degrees and your sport shorter than an hour, you do not have to carry a bottle. You can already completely save sports drinks: they are an unnecessary source of sodium and sugar, Van der Stelt writes with two co-authors in their book Eat as an athlete.
So water. Drink plenty of water, give the body what it needs. Preferably from the tap, because of the environment. There, the Water Companies Association assures, when asked, nothing wrong with hot weather. "It can be slightly warmer than normal, but tap water always meets the legal requirements." When you come home from vacation, rinse the pipes for at least one minute. And who takes water in bottles: they are full of bacteria anyway, and usually you do not get sick of it, but you do not have to encourage those bacteria either. Wash your bottle every day, keep your water out of the sun and change it after a day.