Quench your thirst
Water is often described as elixir of life. For without water or liquids humans are not able to live. At high temperatures and during exhausting workouts we sweat a lot to cool down the body. Hereby the body’s water balance becomes imbalanced. We are thirsty, get headache or feel dizzy. If you notice one of these symptoms, it is high time to do something. Because if you ignore these signs, it may have severe consequences – disorientation and unconsciousness and even death may follow. To prevent this occurring you should drink enough. But how much is enough? Are people allowed to drink something else instead of water?
The human organism needs 0,03l x kg body weight liquids under normal conditions, so that all functions in the human body work smoothly. A person weighing 75kg needs 2,25l of fluid per day. The liquids should be consumed regularly throughout the day. The water demand increases by two or three times, if the body loses a lot of water due to excessive sweating at high temperatures and when exercising. In case you want to know exactly how much water you lose during an exhausting workout, you can weigh yourself before and after the training. The difference is the amount of liquids the body lost. You should compensate this deficit soon after the training. You should keep in mind, that you do not consume the drink at once but rather over a long period of time.
By controlling the colour of your urine you know whether your water balance is levelled. If it is yellow, you need to drink more; if it is transparent, everything is fine.
What to drink
Not only does the body lose water, but also important minerals, e.g. sodium, when sweating. For this reason the amount of consumed liquid as well as the choice of drinks is essential. Drinks containing many minerals are the right choice. Tab water does not contain many minerals. That is why you should rather drink mineral water, juices (mixed with water at a ratio 1 to 1) and unsweetened fruit teas and infusions which contain many essential minerals. Home-made isotonic drinks provide a change. At the end of this blog entry there are some recipes. You should avoid drinking industrially produced energy drinks. They contain many artificial substances and a lot of sugar. You should not go for sugary drinks, like e.g. Cola and Fanta, to balance out the electrolyte metabolism as they are real calorie bombs. Various studies have shown that children and adults who consume regularly sugary drinks, are more often overweight or obese and as a result they suffer more often from diabetes and gout.
All in all, you should always keep in mind the following points on a hot and exhausting day:
Before you exercise and before you get thirsty, you should drink enough
Drink regularly throughout the day – drinking 1l at once is not very effective as the body cannot absorb the whole amount and excretes it
Drink electrolytic drinks when sweating a lot
Recipes for isotonic drinks
Isotonic drink with green tea
1l green tea
1 freshly-pressed lemon
A pinch of sea salt
Isotonic drink with coconut water
1l coconut water
3 pureed dates
A pinch of sea salt