Sufficient hydration in summer heat: which beverages are recommended?
Perception of temperatures in summer varies from person to person. For some it feels too warm from 26 degrees, others only call it heat from 30 degrees. But the rule for everyone is: as soon as it gets warm, the desire for refreshing drinks increases. At high temperatures the body needs more water than usual. Sweating cools and protects against the heat, but at the same time the human body loses fluids. Therefore it is particularly important to drink enough during summer heat. Some beverages help better than others.
Proper hydration in summer heat
It is generally advisable to drink more in hot weather than on cooler days. As a rule of thumb, between two and three liters of fluid are considered healthy at high temperatures. People who do additional sports or heavy physical work sweat more and need more water. This also applies in everyday life: someone working in a hot kitchen or on a construction site in direct sun needs a lot of water. People sitting in an air-conditioned office or in a shaded garden sweat less. When a person has drunk enough to remain fit and concentrated in the heat depends on the individual circumstances.
It is advisable not to drink large amounts at once, but rather regularly. Because the sense of thirst is a warning from the body. Being thirsty means the organism urgently needs water now and is depleted. Concentration drops, irritability and sensitivity to the heat increase. Regularly taking a small sip is better at high temperatures and prevents thirst. It is best to keep a glass with a drink of your choice within reach. That makes it easier to take a sip from time to time. Especially in summer heat, water-rich fruit and vegetables also help to refresh. These include, for example, melons and cucumbers.
With these three drinks it’s easy to stay adequately hydrated even in summer heat
In very hot conditions it is important to drink enough. The body loses water and minerals through sweating. These are essential for all processes in the human organism. The minerals, also called electrolytes, such as potassium, magnesium or sodium are not produced by the body itself. They must be supplied externally through food and drinks. A short-term deficiency of these leads to exhaustion and circulatory problems. Therefore, for example, athletes often reach for isotonic drinks after particularly intensive training to replenish their electrolyte needs. In everyday life – and especially on hot summer days – water, tea and fruit spritzers are ideal to prevent thirst and to refresh.
Mineral water or tap water
Mineral water or tap water supply the body with minerals such as magnesium and sodium. With a balanced diet and tap water, the total requirement for minerals can be met even at high temperatures. Those who want more flavor can liven the water up with a slice of lemon or a splash of lemon juice. Tap water in Germany is very clean and safe to drink. Depending on its composition, it develops its own taste like mineral water. Those worried about the pipes can use a water filter. As a rule, it is advisable to run the tap briefly before pouring. This avoids water that has stood in the pipes.
Peppermint tea
Mint has a cooling effect. Peppermint also provides this refreshing effect in tea. It is not necessary to drink the tea hot. Lukewarm or slightly cooled, tea refreshes even on hot days. Tea prepared directly from the fresh plant is ideal. But peppermint in tea bags still delivers a cooling effect. Another plant recommended for warm summer days is sage. Sage tea reduces sweating.
Juice spritzers
Mineral water or tap water may become somewhat bland over time. Juice spritzers provide variety. Depending on the chosen juice they refresh and, with the vitamins they contain, are also healthy. It is important that the juices ideally have no added sugar. To avoid excessive fructose intake, a ratio of one part juice to two parts water is recommended.
These alternatives also make adequate hydration easier: yogurt drinks, smoothies and co.
Especially in extreme heat it is a challenge for many people to drink enough: if on a hot summer day you want a change from the classic thirst-quenchers, the cuisines of warm countries offer inspiration. Refreshing alternatives to water and spritzers can be found, for example, in India or Turkey in the form of yogurt drinks. With the help of lactic acid bacteria, drinks such as lassi, ayran or kefir are produced. These support digestion and have a cooling effect. The tart taste of these drinks adds to their refreshing quality. A lassi can also be easily made at home with a blender by mixing yogurt, mineral water and your preferred fruit. The advantage: when you mix these yogurt drinks yourself you can better control the ingredients and sweetness and tailor them precisely to your taste. Cardamom or ginger give the yogurt drink an additional kick.
Various fruits—and especially vegetables—have a refreshing effect. Smoothies can replace entire meals on a hot day. For a vegetable smoothie to combat heat, spinach and cucumber are particularly suitable ingredients. The water-rich cucumber is also suitable, for example, for cucumber lemonade. Fruit, with its high sugar content, is less easy to digest. If you enjoy fruit smoothies, try watermelon as an ingredient.
Inspiration for refreshing summer drinks can also be found in Vietnam. Chanh Muoi is a salty lemonade whose main ingredients are preserved lemons or limes. A drink that has recently been rediscovered for hot summer days is the Switchel. Allegedly this beverage was invented by farm workers in the USA to stay fit during the harvest. The Switchel consists of apple cider vinegar, ginger, honey, water and lemon juice and can be enjoyed warm or chilled.
Caution with alcohol, coffee and cold drinks in heat
Lemonade, cocktails or beer feel refreshing at first sip, but have some drawbacks. Ice-cold drinks may be refreshing initially, but their downside is that they can cause stomach pain and increased sweating depending on the person. If you are very thirsty, it is better not to drink beverages that are too cold in order not to overload the stomach. Ideally, liquids in hot weather have a temperature of around 16 degrees. That keeps them cool enough to be refreshing.
Sugary drinks provide the body with energy, but they are not ideal thirst quenchers; they are more of a treat. There is nothing wrong with having lemonade or soft drinks occasionally, as long as you keep in mind that too much sugar is unhealthy.
Alcohol has a diuretic effect on the body. That means in hot weather you lose even more fluid through sweating. An alternative is alcohol-free products. Alcohol-free beer, for example, is considered isotonic; it therefore supplies your body with minerals. For some people an alcoholic drink simply belongs to a summer evening. In that case it is advisable to drink the same amount of water to offset the effect of the alcohol. Caffeine is similarly stimulating and dehydrating as alcohol. Especially for those who rarely drink coffee or black tea, it is better to avoid these in hot weather. Habitual coffee or black tea drinkers, on the other hand, have their bodies accustomed to the effects. Nevertheless, it is still advisable not to drink too much coffee in intense heat.