The human body consists of 50 to 60 percent water. Infants sit a significantly higher water content, seniors a slightly lower. The liquid element water is vital and must be supplied to the body again and again. Particularly in hot summer weather, the body loses more fluid. So that no physical complaints result from it, it is important to prevent a lack of liquid in the heat at an early stage.
Do not underestimate fluid deficiency
Without water, life is not possible. Every organism needs water for cells and all body fluids. Water transports nutrients to their place of destination or processing. Likewise, breakdown products in metabolism are transported away via water. The body also continuously loses fluid through the kidneys and during breathing. The liquid element is particularly important for maintaining a constant body temperature. At higher temperatures, the human body begins to sweat. This means increased water loss. A slight lack of fluid already causes fatigue and a lack of concentration. The greater the lack of water in the body, the more the blood thickens. It is therefore important to prevent a lack of fluid in the heat. This can result in the following symptoms and illnesses: Headaches, circulatory problems, decrease in physical performance, constipation, confusion or urinary tract infections. The risk of thrombosis may also increase. In the worst case, a circulatory collapse with kidney failure can even make the situation life-threatening. Therefore, a lack of fluids should not be underestimated.
What drinks are suitable in the heat?
On average, healthy adults should drink at least 1.5 liters throughout the day. In tropical summer nights, the water glass or water bottle can gladly be at the bedside within reach at night. Tap water and non-carbonated mineral water are the best thirst quenchers in the heat. But mineral water or table water with little or classic carbon dioxide content also support the body in the heat. Those who love the taste of fruits and herbs can brew fruit and herbal teas and then let them cool down. Ice-cold drinks are not so good in the heat. They must first be warmed up in the body so that they can be optimally utilized. Fruit juice spritzers are particularly tasty and very good thirst quenchers when the thermometer is rising higher and higher. Best mixed in a 1:3 ratio, fruit juices (1 portion) strongly diluted with water (3 portions) can replenish fluid reserves. They are also excellent as isotonic sports drinks, as they add additional minerals and vitamins to the body. For more visual and taste variety in the glass, colorful ice cubes made of fruit juice can serve. As they melt in the heat in the water, they release a slightly fruity flavor. Slices of citrus, melon or cucumber, as well as herbs in the water glass, also provide refreshing, healthy variety.
Why drinking too much can be harmful
In no case should drink less than one liter of water – or other suitable thirst quencher – per day. For the healthy organism, there is no precise fluid limit. Nevertheless, as a precaution, it should not be more than three liters, unless the body is in extreme physical situations under heat. A healthy adult simply excretes the excess beverages through the kidneys. The approximately three liters are a guideline to prevent so-called “water intoxication”. The organism must not get into a situation where water intake is faster than water excretion. This can vary from body to body. If this – rather rare – case occurs, it can lead to severe blood thinning. The salt concentration in the blood drops. This can cause circulatory problems, disorientation, muscle weakness and epileptic seizures. In very bad cases, cerebral edema can develop or even heart failure can occur. People with kidney or liver disease should talk to their doctor on a case-by-case basis about how much fluid can be taken in during the day. Here there are individual strong restrictions on water intake.
Exception: extreme heat
The extreme heat in the summer, traveling abroad or in a particularly heat-affected occupational field, is always an exceptional situation.Unfortunately, the human organism cannot store water like a camel. Water must be supplied to the body again and again. Without solid food, a person can survive for about a month on average. If the body is not supplied with liquid, the chances of survival are very poor after just two to four days. In extreme heat, a healthy person should calmly exceed the recommended 1.5 liters per day, especially if the body is in motion and performing in some form. The above-mentioned amount of maximum three liters should nevertheless be kept in mind. Every organism behaves differently. The coloration of urine in healthy adults can also often indicate whether the fluid supply is good. If the urine turns an intense dark yellow, it usually means that not enough has been drunk. Metabolic waste products are present in a very concentrated form. If it is almost transparent, fluid intake is at least in the adequate range. In addition to drinking, regular cooling of the arms and legs with cold water is an additional simple and good way to protect the body from overheating.
Help it up with fruits and vegetables
Refreshing foods are a great alternative to the classic hot lunch or dinner, especially in the heat. Some fruits and vegetables contain particularly high amounts of water, which can also help to keep you hydrated. Especially watermelon in the case of fruits and cucumber in the case of vegetables lend themselves as very water-rich foods in summer. But all other fruits and vegetables also contain water. According to the “5 a day” campaign, a portion of fruit or vegetables should be eaten at least five times a day anyway. This is also supported by the German Nutrition Society (DGE). On hot days, it is advisable to exceed the “5 a day recommendation” even more. In addition, a crisp salad with fresh vegetable ingredients or a fruity fruit salad are particularly tasty in summer. Those who replenish their fluid reserves early on need not fear the summer heat. You should drink at least 1.5 liters of water a day, more in extreme temperatures. Fruits and vegetables can also help to cover the body’s water requirements. But protection from the sun, pleasant cooling of heated parts of the body, clothing appropriate to the temperature and breaks in physical activity in the heat are also important so that the body can survive the heat without damage.
