{"id":109148,"date":"2024-12-18T11:56:33","date_gmt":"2024-12-18T10:56:33","guid":{"rendered":"https:\/\/www.alpenpower.com\/tips-for-drinking\/"},"modified":"2024-12-18T11:57:09","modified_gmt":"2024-12-18T10:57:09","slug":"tips-for-drinking","status":"publish","type":"post","link":"https:\/\/woo.alpenpower.com\/en\/tips-for-drinking\/","title":{"rendered":"Tips for drinking"},"content":{"rendered":"<section  class='av_textblock_section av-l2ikrkw0-d6127a8e43c13359a5f0f73e3c49c3be '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"font-size: 12pt; text-align: center;\"><strong>An article by Birgit Kogler BSc, dietician:<br \/>\nhttps:\/\/www.ernaehrungsberatung-kogler.at\/<br \/>\n<\/strong><\/p>\n<\/div><\/section>\n<div  class='hr av-1r6c6au-412194764255a74fdf4d26009793e56a hr-default  avia-builder-el-1  el_after_av_textblock  el_before_av_heading '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l27a7o45-465a5d394f7b311dfb4e665c30018d94\">\n#top .av-special-heading.av-l27a7o45-465a5d394f7b311dfb4e665c30018d94{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-l27a7o45-465a5d394f7b311dfb4e665c30018d94 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-l27a7o45-465a5d394f7b311dfb4e665c30018d94 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-l27a7o45-465a5d394f7b311dfb4e665c30018d94 av-special-heading-h2 blockquote modern-quote modern-centered  avia-builder-el-2  el_after_av_hr  el_before_av_textblock '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Stay hydrated: cool drinking tips (not just) for hot days<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<section  class='av_textblock_section av-l2773ipp-85d7a1c2d89226a93759c9b3387c42c4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: center;\">When temperatures rise in summer, it is all the more important to stay hydrated in order to stay fit and productive. Drinking too little can quickly become fatal. But is it enough to drink only when you&#8217;re thirsty? And is water really the best drink? These tips will help you become a drinking pro!<br \/>\nPlus: Why common drinking recommendations contain a major error.<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-rb8a4o-ce6385a7f71bf49c82b2a6b70f6883e7\">\n#top .hr.hr-invisible.av-rb8a4o-ce6385a7f71bf49c82b2a6b70f6883e7{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-rb8a4o-ce6385a7f71bf49c82b2a6b70f6883e7 hr-invisible  avia-builder-el-4  el_after_av_textblock  el_before_av_image '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l5td6pcd-29fc006b6916fd4bc8a631988363aac4\">\n.avia-image-container.av-l5td6pcd-29fc006b6916fd4bc8a631988363aac4 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-l5td6pcd-29fc006b6916fd4bc8a631988363aac4 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-l5td6pcd-29fc006b6916fd4bc8a631988363aac4 av-styling- avia-align-center  avia-builder-el-5  el_after_av_hr  el_before_av_hr '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-49285 avia-img-lazy-loading-not-49285 avia_image ' src=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/08\/Trink-Tipps_1000x600.jpg\" alt='' title=''  height=\"600\" width=\"1000\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/08\/Trink-Tipps_1000x600.jpg 1000w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/08\/Trink-Tipps_1000x600-300x180.jpg 300w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/08\/Trink-Tipps_1000x600-768x461.jpg 768w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/08\/Trink-Tipps_1000x600-600x360.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd\">\n#top .hr.hr-invisible.av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd hr-invisible  avia-builder-el-6  el_after_av_image  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-l27a57r0-54019ef090b73f1344b187ca4f6851f4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Water, the elixir of life<\/strong><\/p>\n<p>The human body consists of more than 50 per cent water. Water is an important solvent and transport medium and is involved in many metabolic processes, including<\/p>\n<ul>\n<li>Excretion of toxins<\/li>\n<li>Regulation of body temperature<\/li>\n<li>Transport of nutrients, metabolic end products and respiratory gases<\/li>\n<\/ul>\n<p>So without water &#8211; NOTHING works in our body. If we had to go without food for a few days or even weeks &#8211; easy cheasy. However, if we only lack water for a short period of time, we are quickly no longer chilled. Even a small loss of water can lead to headaches, circulatory problems, a racing heart and a rise in body temperature. But how much is healthy to drink?<\/p>\n<p><strong>This is how much you should drink<\/strong><\/p>\n<p>Both too little and too much fluid intake are harmful. The general drinking recommendation is therefore 1.5 to 2 litres a day. Yes, you read that right. Many of you may have expected a much higher amount. After all, many nutrition gurus recommend 30 to 35 millilitres per kilogramme of body weight for adults (based on the D-A-CH recommendation). But beware: many have not taken a close look at this recommendation. The D-A-CH nutrition societies are referring to the total water intake from drinks and solid food. High drinking recommendations therefore usually have one major flaw: they confuse the amount drunk with the total fluid requirement.<\/p>\n<p>This means that a person weighing 70 kilograms has a total fluid requirement of 2.1 to 2.5 litres. Of this, 1.4 to 1.6 litres should come from drinks, the rest from food.<\/p>\n<p>Unfortunately, the feeling of thirst is not a reliable indicator when it comes to drinking enough. It can let us down from time to time, especially during stress, concentrated work, sport, certain illnesses or in old age. You should therefore bear the following in mind:<\/p>\n<p><strong>The right timing<\/strong><\/p>\n<p>The fluid intake should be distributed throughout the day in small sips. Pouring large quantities into yourself at once is of little benefit. Get into the habit of drinking regularly: a glass of water when you get up, a cup of unsweetened tea or coffee for breakfast, a bottle of water with you when you go out and a drink within sight and reach at work. Drinking with food is also perfectly acceptable. So the myth that drinking inhibits digestion is just a myth.<\/p>\n<p>The only question now is: what is the best thing to drink?<\/p>\n<p><strong>The best thirst quenchers<\/strong><\/p>\n<p>I think everyone can answer this question. The best thirst quencher is and remains water. Whether it&#8217;s tap, still or mild mineral water (caution: no sparkling water) or unsweetened teas for a change, drinks should ideally contain no sugar or sweeteners. If water gets too boring, it&#8217;s best to add a few squeezes of lemon juice. This not only tastes good, but also promotes the absorption of iron and calcium in the intestines. But be careful: don&#8217;t sip lemon water all day long! Your tooth enamel and oesophagus are not happy with it. So it&#8217;s best to drink lemon water quickly and then go back to water.<\/p>\n<p>Or you can make yourself a trendy infused water: simply add berries, herbs or pieces of cucumber and ginger to the water and you&#8217;re done. Homemade iced teas are also a hit, especially in summer. Special teas are available to buy for this, which are added to cold water for a few minutes and provide an iced tea flavour without any sugar!<\/p>\n<p>Unsweetened coffee, preferably enjoyed black, is also part of your fluid intake. However, you should drink a maximum of three to four cups.<\/p>\n<p><strong>When you should drink more<\/strong><\/p>\n<p>Especially in summer, the need for fluids can increase due to increased sweating. Therefore, get into the habit of regularly reaching for a bottle of water, especially in the warmer months. It can easily be 3 litres or more. Thermo bottles are ideal on hot days as they keep the water cool even at high temperatures and thus provide refreshment at all times.<\/p>\n<p>But beware: high-sugar drinks such as soft drinks and pure fruit juices are generally not suitable thirst quenchers, and certainly not on hot summer days. Due to their high sugar concentration, they dehydrate the body &#8211; not cool at all. You should also remove alcoholic drinks from your list of beverages as they have a diuretic and therefore dehydrating effect.<\/p>\n<p><strong>When water is no longer enough<\/strong><\/p>\n<p>The need for fluids can also increase significantly during sport. Sweating causes us to lose water and salts, which need to be replenished through drinks. No fluid intake is necessary during exercise lasting up to 60 minutes. For sessions of up to 90 minutes, you should drink 100 to 200 millilitres of water every 15 to 20 minutes (i.e. 0.4 to 0.8 litres per hour). Over 90 minutes, it should be a sports drink with carbohydrates.<\/p>\n<p>However, as the amount of sweat varies greatly depending on the type of sport, intensity, duration and level of training (from 0.5 to 2.5 litres per hour), weight checks should be carried out before and after training to determine how much fluid has actually been lost. The amount determined should be replaced by 100 to 150 per cent.<\/p>\n<p><strong>Example:<\/strong><\/p>\n<p>1st step Weighing before training (without clothes, empty bladder) 70.0 kg<br \/>\n2nd step training (note duration) 90 minutes<br \/>\n3rd step Weighing after training (without clothes, emptied bladder) 68.8 kg<br \/>\n4th step Difference in body weight in kg = sweat loss in litres 70.0 &#8211; 68.8 = 1.2 kg<br \/>\n(approx. 1.2 litres)<br \/>\n5th step Calculate sweat loss per hour 1.2 litres \/ 1.5 h = 0.8 litres per hour<\/p>\n<p>However, water is no longer sufficient, especially during intensive and prolonged exercise. Sweat not only causes fluid loss, but also electrolytes, which are important for the salt-water balance and the function of our cells. You should therefore opt for hypo- or isotonic sports drinks that provide you with electrolytes, water and, for long sessions (&gt;90 minutes), carbohydrates.<br \/>\nHere are two recipes:<\/p>\n<p><strong>Homemade iso drink:<\/strong><\/p>\n<p>500 ml tap water<br \/>\n15 g raspberry syrup<br \/>\n25 g BIO maltodextrin DE 19 from Alpenpower<br \/>\n1 g table salt<br \/>\nPreparation: Pour water, syrup, maltodextrin and salt into a drinking bottle or shaker and shake well until the maltodextrin is completely dissolved.<\/p>\n<p><strong>AlpenPower BIO Iso-Drink:<\/strong><\/p>\n<p>30 g BIO Iso Drink powder from Alpenpower<br \/>\n400 &#8211; 500 ml water<br \/>\nPreparation: First fill the drinking bottle or shaker with water and then add the powder, shake well and enjoy.<\/p>\n<p><strong>Summary:<\/strong><\/p>\n<ul>\n<li>Drink 1.5-2 litres in sips throughout the day.<br \/>\nIt is best to choose water or unsweetened teas as your standard drinks.<\/li>\n<li>Add pieces of fruit, herbs or occasionally lemon juice to the water for variety.<\/li>\n<li>When exercising, replace water lost through sweating, as a rule of thumb 0.4-0.8 litres per hour of exercise.<\/li>\n<li>For long and intensive training sessions, choose hypotonic or isotonic sports drinks to supply the body with electrolytes, fluids and carbohydrates.<\/li>\n<\/ul>\n<\/div><\/section>\n<div  class='hr av-2ttfvq-cef968baa5a6caee1923d57852f46283 hr-default  avia-builder-el-8  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-l27a5ojj-1eb4129001f7c6c5d5424c6402d544fe '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='av-mini-hide avia_textblock'  itemprop=\"text\" ><p><strong>Author: Birgit Kogler BSc, dietician: <\/strong><a href=\"https:\/\/www.ernaehrungsberatung-kogler.at\/\">https:\/\/www.ernaehrungsberatung-kogler.at\/<\/a><\/p>\n<p><strong>Sources:<\/strong><\/p>\n<p>Brouns F, Saris WHM, Schneider H. (1992). Rationsale for upper limits of electrolyte replacement during exercise. Int J Sport Nutr 2: 229\u2013238<\/p>\n<p>Deutsche Gesellschaft f\u00fcr Ern\u00e4hrung e.V. (2018). Wasser trinken \u2013 fit bleiben. 2. \u00fcberarbeitete Auflage. Bonn.<\/p>\n<p>DGE, \u00d6GE, SGE. (2021). D-A-CH Referenzwerte f\u00fcr die N\u00e4hrstoffzufuhr. 2. Auflage, 7. Aktualisierte Ausgabe. Bonn.<\/p>\n<p>Elmadfa I. (2019). Ern\u00e4hrungslehre. UTB. 4.Auflage<\/p>\n<p>Mosler S, Braun H, Carlsohn A, Gro\u00dfhauser M, K\u00f6nig D, Lampen A, Nie\u00df A, Oberritter H, Sch\u00e4bethal K, Schek A, Stehle P, Virmani K, Ziegenhagen R, Heseker H (2019) Fluid replacement in sports. Position of the working group sports nutrition of the German Nutrition Society (DGE). Ernahrungs Umschau 66(3): 52\u201359 The English version of this article is available online: DOI: 10.4455\/eu.2019.011<\/p>\n<p>\u00d6sterreichische Gesellschaft f\u00fcr Sportern\u00e4hrung (\u00d6GSE) (Hrsg.). (2017). Lehrbuch der Sportern\u00e4hrung: Das wissenschaftlich fundierte Kompedium zur Ern\u00e4hrung im Sport. 1. Ausgabe. CLAX Fachverlag GmbH.<\/p>\n<p>Sawka MN, Burke LM, Eichner ER et al. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc 39: 377\u2013390<\/p>\n<\/div><\/section>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":9278,"featured_media":49287,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[382],"tags":[],"class_list":["post-109148","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-latest"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips for drinking | AlpenPower<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips for drinking | AlpenPower\" \/>\n<meta property=\"og:url\" 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