{"id":12917,"date":"2025-08-14T11:49:26","date_gmt":"2025-08-14T09:49:26","guid":{"rendered":"https:\/\/rubyni.com\/blog\/staying-healthy-in-the-heat-drink-smart-to-quench-your-thirst-and-maintain-your-mineral-balance"},"modified":"2025-09-23T13:43:40","modified_gmt":"2025-09-23T11:43:40","slug":"stay-healthy-in-the-heat-drinking-tips-for-hot-days","status":"publish","type":"post","link":"https:\/\/rubyni.com\/en\/blog\/stay-healthy-in-the-heat-drinking-tips-for-hot-days","title":{"rendered":"Stay healthy in the heat \u2013 drinking tips for hot days"},"content":{"rendered":"

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Summer, sun and heat: for many people, the hot months are the best time of the year. Now it is important to drink enough \u2013 but what is the best way to do this?<\/p>\n

What many people don’t know is that water alone is often not enough. To stay healthy, the body needs important minerals as well as sufficient fluids.<\/p>\n

We give you drinking tips to help you get through the summer. And we reveal a great recipe for a delicious and healthy do-it-yourself drink that our naturopath Markus Weing\u00e4rtner has created for you.<\/p>\n

But first things first…<\/p>\n

What actually happens when you sweat?<\/h2>\n

Your body temperature is normally around 37 degrees Celsius. But when you are active, for example when exercising or when it is hot outside, your temperature rises slightly. To prevent overheating, your body uses a clever mechanism: it produces sweat. Many people find this unpleasant, but it has a positive effect. When sweat evaporates on the skin, it cools it down. This helps to regulate body temperature.1<\/sup><\/p>\n

More than just water: what’s in your sweat<\/h3>\n

Sweat consists of approximately 99 percent water. It tastes salty because the body also excretes minerals with the fluid: mainly sodium and chloride, but also magnesium, potassium and calcium2<\/sup>. Trace elements such as zinc3<\/sup> can also be lost through sweating.<\/p>\n

How much sweat do you lose every day?<\/h3>\n

Sweating is completely normal. Even if you are not physically active, your body produces around 100 to 200 millilitres of sweat per day \u2013 you even lose a certain amount of fluid at night.1,2<\/sup> When exercising, this loss can increase to around one litre per hour. Those who exercise or work hard in high temperatures can sweat 2-4 litres or more per hour. 4<\/sup><\/p>\n

How much fluid is enough in summer?<\/h3>\n

As a general rule, it is advisable to drink at least 1.5<\/sup> litres of fluid per day. However, when exercising and in very hot weather, you should drink significantly more \u2013 two to three litres 6<\/sup>or even more. 7<\/sup><\/p>\n

Important:<\/strong> If you have pre-existing conditions such as heart or kidney problems, you should consult your doctor or therapist to determine the right amount of fluid to drink.<\/p>\n

What about minerals?<\/h3>\n

Experts recommend covering your daily fluid requirements with calorie-free or low-calorie drinks. These include, for example6:<\/p>\n