When sweat runs down in summer and the throat is still thirsty, you quickly reach for clear water or other cool drinks to remedy the feeling of dehydration. In principle, this is not bad, because the daily fluid requirement is very high, especially in summer.
There are many recommendations on the subject of fluid requirements. Strict naturalists assume that with a natural, low-salt diet, half a liter per day is enough with lots of vegetables and fruit. Dr. Leitzmann, the nutritionist at the University of Giessen specializing in whole foods, recommends drinking 1-2 liters per day. However, he admits that the fluid requirement can vary greatly depending on physical activity, ambient temperature, and the food’s water content.
However, nutrition physiologists agree that the body is best supplied with non-chlorinated drinking water, spring water, or natural mineral water. Unsweetened fruit and herbal teas, diluted fruit and vegetable juices, and cereal coffees are also suitable for quenching thirst. Milk and undiluted fruit and vegetable juices, on the other hand, are nutrients and should not be used to cover fluid requirements. Table water, fruit nectars, and drinks with a stimulating effect such as coffee beans, black tea, cocoa, beer, and wine are also not recommended. The latter should not be drunk daily or in large quantities.
Especially in summer, the body needs other things besides pure fluids! In winter, you like to drink a teacup, as many valuable ingredients can be expected here, but teas are also a real alternative in summer. We want to give you some suggestions on how you can put together a varied and healthy thirst quencher with little effort.
Fruit and vegetable juices – an overview
- Fruit juices are made from 100% fruits. They do not contain any colorings or preservatives. When it comes to the vitamin content, particular emphasis should be placed on vitamin C. An important mineral in juices is potassium. Organic juices are characterized by the fact that the fruits come from organic farming and are only lightly filtered and not sugared. Conventional juices, on the other hand, often contain up to 15g of isolated sugar per liter without a declaration. With the declaration “sugared”, some juices may even contain 200g of sugar per liter. They are often concentrated by dehydration for transport and storage. The corresponding amount of water is then added again before filling.
- Vegetable juice is relatively low in energy because vegetables do not contain a lot of sugar. Vegetables have fewer vitamins, with the exception of carrot juice, thanks to its carotene content. But the mineral content is higher.
- Fruit nectars are sweetened juices. Up to 20% of sugar can be added to them. They are heavily diluted so that the mineral and vitamin content is lower than that of fruit juices. The same goes for vegetable nectars.
- Fruit juice drinks are soft drinks with fruit juice, fruit juice flavors, and sugar. The mineral and vitamin content is insignificant. Lemonades and cola drinks are nutritionally insignificant to harmful to health. They are acidified with citric acid and sometimes with phosphoric acid. Other additives are often caramel, caffeine, quinine, and preservatives. Instant drinks are also mainly made up of
water, sugar, and flavorings from the laboratory. They have nothing to contribute to a healthy diet.
Alternative drinks: Kombucha, bread drink & Co.
More and more drinks are being used as “enzyme drinks” in private households and natural food stores. Kombucha, water kefir, and bread drink are the
most popular. But what is actually behind it? Enzymes are complex protein compounds that act as catalysts in controlling numerous metabolic processes.
Without the activity of enzymes (ferments), all biochemical processes would come to a standstill. Humans produce a large part of the enzymes they need themselves but are just as dependent on the help of enzyme-forming intestinal bacteria as they are on the supply of enzymes from food. Their activity makes most of the nutrients usable.
Only – what really defines an enzyme drink is nowhere defined. As a rule, fermentation beverages are meant which enrich enzymes through their manufacturing process. How high the enzyme content depends on the ingredients, the type and duration of fermentation, and external conditions. Thus the content can vary considerably.
The oldest enzyme drinks are sauerkraut juice and honey wine (mead). With the help of microorganisms in food, fermentation is brought about, which creates valuable ingredients. Yeast and bacteria are also combined with sugar and black tea in kombucha production (“tea mushroom”). During the fermentation process, which lasts several days, the microorganisms transform the nutrient solution into cellulose, among other things.
Active ingredients are: lactic and acetic acid, gluconic acid, vitamins B and C, flavorings, a few percent alcohols (0.5-2%), and carbonic acid. Naturopaths claim that these are beneficial for immune deficiencies, rheumatism, gout, and rashes. These healing effects have not been scientifically verified.
As a pure soft drink, enzyme drinks are eliminated by most people. Especially the sour bread drink is not exactly a flatterer. In return, it could be proven that he has a favorable influence on the physiological intestinal flora.
Hot from the Orient – teas
In this country, hot teas are more likely to be associated with open fires and snowy winter days. Central Europeans look at hot cups in front of desert tents with incomprehension while enjoying the luxury of an ice-cold drink more than ever. But traditions (mostly) make sense. Green or black tea with a lot of mint and sugar turns out to be ideal refreshments. Nowadays, health-conscious people prefer to leave out the sugar – what remains is a healthy and refreshing – hot – cooling. It stimulates the brain, the central nervous system, and digestion, lowers blood pressure, and has a calming effect.
Green tea is unfermented. The enzymes contained in the leaves, which cause the coloring and fermentation of the black tea, are rendered ineffective immediately after picking by heating them with steam. This process preserves the tea that green tea owes its stimulating effect. Then the leaves are rolled and dried. Oolong tea, the intermediate stage to black tea, is partially fermented. Its green-brown leaves give a stronger aroma than the green but taste more delicate than black.
Black tea is now the most popular among us. Manufacturing involves five to six stages, including wilting, rolling, fermenting, drying, sorting, and crushing. Many black teas are flavored. Cinnamon, cardamom, fruit peels, essential vegetable oils (bergamot oil in the famous Earl Gray tea), or flowers give it certain something.
Tea contains many substances, including tea, essential oils, enzymes, tannins and minerals, potassium, magnesium, and a small amount of vitamins C and B1. The tannins contained in tea can reduce the iron absorption of a meal by 50%. Tea should, therefore, never be taken with main meals.
Teen is better tolerated than similar caffeine. The tea content depends on the type of leaf and the brewing time – the longer the tea steeps, the less stimulating it is. Tea probably owes its popularity, even in hot regions, not only to its aroma but also to its good tolerance and effect, which can be optimally adapted to any temperature and daily planning.
Tea always impresses with its adaptability to human wishes and needs. In the age of refrigerators and freezers, resourceful people came up with the idea of serving tea ice-cold. The iced tea was born and rolled over the world as a wave – unfortunately often in cans.
The classic iced tea is made from black tea left to steep for six to ten minutes. Garnished with lemon or other fruits and usually also sweetened, it is served ice-cold. While it is cooling, the tea often becomes cloudy because of the tannins, but this does not reduce the taste.
Old-fashioned mint tea
– 150 ml of non-carbonated water
– 2 sprigs of mint – 2 teaspoons of
tea mixture – 2 tablespoons of
– 3 ice cubes
– 1 lemon
– ice; encountered
– 1 cocktail cherry
- Bring the water to the boil, rinse off the mint, put half of it aside for garnish, add the rest to the tea (preferably green tea).
- Pour bubbling water over it and let it steep for 2 to 3 minutes. Dissolve honey in it.
- Put the ice cubes in a large glass and strain the tea on top. Wash the lemon, cut two slices out of the middle
and put one of them in the glass.
- Squeeze the lemon halves, pour the juice into the tea, and stir once.
- Fill the glass with crushed ice and decorate with the remaining lemon wedge, the cocktail cherry, and the
sprig of mint. Serve with a straw.