in glucose in addition to sodium, so that water can really be absorbed from the intestines in sufficient form. It is also advisable to pay attention to the other electrolytes, i.e. calcium, potassium and magnesium.
If you yourself are only an occasional recreational athlete, then you don't need to worry a lot about this, because you will certainly not lose litres of sweat with important vitamins and minerals during your training. In the last chapter we also give you important hints for a correct drinking behaviour especially for athletes.
However, the typical energy drinks are not necessarily advisable, as it is not yet clear to what extent these drinks can really contribute to additional energy. As a rule, these are hypertonic beverages that only unnecessarily drain fluid from our organism and therefore support dehydration during longer periods of stress. It is worthwhile for your health if you prefer your vitamin water or other mineralised drinks when exercising and do not use the energy drinks that are ready to buy.
Useful tips for drinking water properly
So far you have gained a good overview of how you can prepare all kinds of vitamin water to compensate for a possible dehydration and to bring your body back into optimal shape. Most people not only drink too little, however, but also have a completely wrong drinking behaviour, which is why we dedicate a separate chapter to this topic. Normally, many people drink only with meals, or when thirsty feelings are noticeable. But above all, the water should not necessarily be drunk at any time in order to really take full advantage of it. For example, if you do not drink much during the day, this will affect your performance during mental and physical activity. If you consume a lot of water in the evening, you should not be surprised if you have to go to the toilet several times during the night.
According to the experts, even with a slight feeling of thirst we already suffer from a fluid deficit of about two percent. Even in this case there is a restriction in terms of our ability to think, as well as in terms of endurance. A strong feeling of thirst is compared with a fluid deficiency of about six percent. Typical symptoms include weakness, fatigue and marked irritability. A water shortage of more than ten percent can have life-threatening effects. Even without exercise, we lose on average about two litres through sweat, urine, stools and breathing, which is why the intake of fluids is so important. Otherwise our body dries out properly, which can also be clearly seen in the accelerated formation of wrinkles. This is also the case if we have the wrong drinking habits and neglect water.
You can therefore prepare your flavoured water in the evening and leave it in the fridge overnight, so that you don't have to worry about it in the morning and don't lose any time. Drink a large glass of it right after getting up and take the rest to work. If you don't have to go out, put your water carafe visibly near you to be reminded of it. Please make it a habit to drink a large glass of vitamin water before each meal. The ideal time is about half an hour before dinner. This has the advantage that there really is enough water in your pancreas to neutralize the stomach acid, which is extremely acidic by the way. The typically unpleasant feeling of fullness after eating, or even the embarrassing burping can thus be excellently avoided. If you suffer from heartburn more often, you can enrich your vitamin water with sodium ions, as this is a useful home remedy against heartburn.
After eating, however, it is advisable not to drink anything more. If you also drink a lot after eating, the digestive process is hindered and the gastric juices are also extremely diluted, making the food much more difficult to decompose. It is recommended that you do not return to drinking water until about two hours after each meal. Unless, of course, you feel thirsty during this period. In principle, our organism needs a little more than two hours to digest the food properly. In order for the decomposed meals to be transported optimally through the intestines, our body depends on about eight to nine litres of water. Our body takes the water for this process from the tissue and cells. Afterwards, it must be filtered again before the vital fluid in our organism is transported back to the various organs. Our human body has to work as hard as a machine in order to perform all functions optimally. The least we can do ourselves is to ensure a healthy diet and drink plenty of water.
It is assumed that a person weighing around 50 kilograms depends on two liters of water every day. If you weigh twice as much, then of course your requirement is also correspondingly higher and is between 3.5 and 4 litres. Remember that the consumption of lemonade drinks, cola, coffee, black tea and alcohol also drains water from the body and we are therefore dependent on additional drinking. This is also one of the reasons why many countries offer a glass of water with coffee or wine.
If you consume a lot of fresh fruit in addition to your vitamin water, you can of course subtract the approximate water content from the required intake of liquids. For example, melons, oranges and grapes contain a lot of water.
Water during sports
Athletes should not only consume your vitamin water after physical activity, but also, if possible, during the respective training sessions. In this case, it is advisable to take smaller portions so that even excessive sweating does not lead to a water deficit and loss of performance. Please also remember the necessary supply of minerals in your drinking water to maintain the salt balance, so that the blood and body fluids such as lymph and cell fluids really do remain conductive. A deficit after sport is also not immediately compensated by our body. You should therefore drink it slowly and never ingest excessive amounts of water into your body.
Closing Remarks
It is really incredible how important water is for our body. With the numerous recipe ideas on how to make your vitamin water really tasty and above all varied, you should now have no more excuses to drink water. It is also understandable, however, that such a real grumpy drinker has to get used to drinking water. To start with, therefore, pay attention to the appearance by creating particularly beautiful eye-catchers, as is the case with the recipe for blueberries with oranges or, of course, with the red berries with herbal ingredients.
If you start by drinking a large glass of water right after getting up and of course before each main meal, then you have already taken a very important step towards better health. It is then up to you to drink another glass between meals. Consuming two litres of water a day should not in itself be a problem at all. You can also choose a particularly beautiful half-litre glass for your flavoured drinking water, because this also allows you to control your consumption much better. One glass before breakfast and one before lunch, then you already get a liter of water. If you then have a glass in the afternoon and one before dinner, then the daily workload is already fulfilled. It would be ideal if you also planned a glass of water in the morning and another glass in the afternoon, even if these are only small quantities.
You will be amazed at how your body reacts to the unfamiliar water supply after just a few days. Water helps to increase our immune system and physical and mental performance, to eat healthier, it regulates body temperature, contributes to fat reduction and calorie burning and also solves the usual digestive problems. Since drinking plenty of water can also prevent cell damage, it also helps against wrinkles, as it makes the skin firmer and smoother. If you try a detox treatment with vitamin water, then you will surely notice that coffee and cigarettes do not taste as good as originally assumed. Even without fruits and herbs, water helps to transport the harmful gases from our lungs, which contributes to better oxygen transport. By the way, water shortage can also be one of the Reasons for sexual weakness and high blood pressure. So please do not let it come to a water shortage first, because with these recipes for flavoured water you will definitely feel fit and healthy again once your organism has gotten used to it.
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