As soon as temperatures rise, our bodies work overtime. They cool themselves down by sweating, losing large amounts of fluid in the process. Even slight dehydration can cause a drop in concentration and performance, as well as headaches and fatigue. If the loss becomes greater, circulatory problems, palpitations, and dizziness can occur. The simple solution: drink, drink, drink. But how much exactly?
How much water should you drink in hot weather
Under normal conditions, an adult should consume about 1.5 to 2 liters of water per day, as recommended by the Ministry of Health. But on hot days, this is often not enough. In extreme heat, during physical exertion or sports, the requirement can quickly rise to 0.5 to 1 liter per hour. Extrapolated, the daily requirement can easily increase to three to four liters, especially if you are outdoors or doing physical work.
The Consumer Advice Center also warns that on particularly hot days, fluid requirements can multiply. Those who do not drink enough risk health problems. Children, the elderly, and the sick are particularly at risk.
Tips for a fluid boost
To ensure you are well hydrated even on hot days, here are a few simple tips:
Always at hand: Keep a bottle of water within sight—at your desk, in your car, in your bag.
Use routines: Automatically drink a glass of water before and after every meal.
To go: On trips, when strolling or walking—water belongs in every bag!
Set a daily allowance: Plan how much you want to drink each day—and monitor it.
Water isn’t the only thing that helps
Of course, it doesn’t always have to be pure water, but be careful: sweetened drinks such as lemonade, juice, or iced tea only seem to quench your thirst and usually provide unnecessary calories.
Better: Mineral water, unsweetened tea, or water enhanced with fruit pieces. Food can also help: Cucumbers, melons, strawberries, and oranges consist largely of water and also provide vitamins.
- source: gesund24.at/picture: Image by congerdesign from Pixabay
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