Drinking regime

To make your trips not only pleasant but also beneficial to your health, it is necessary to follow the principles of drinking regime and give the body everything it needs. For all lovers of mountain hikes and beautiful views, we have prepared the amount of advice related to the drinking regime.  Do you know the Demänovka stream? 

A healthy tourist in a healthy body:

  • An adult has to receive at least 2.5 – 3.5 l of liquids daily.
  • The drinking regime depends on the composition of your diet (if you consume large amounts of fruits and vegetables, your fluid intake may be lower).
  • During physical activities and hiking, you need to take an increased amount of fluids.
  • Drink mineral water – they´ll increase your daily fluid intake while your body gets the necessary minerals and trace elements.
  • Drink water right after waking up, preferably half an hour before breakfast.
  • It will start your metabolism.

Why is water so important? Water accounts for 50-70% of the total body weight (depending on age, weight, climatic conditions) and is distributed in the body as follows: a) intracellular fluid (ICT) about 60%, the predominant ion is potassium; extracellular fluid (ECT) about 40%, the predominant ion is sodium. Major changes in body fluid volumes or electrolyte concentrations lead to cell function disorders and thus to disorders at the level of organs, organ systems and the whole body. Severe changes in the internal environment can cause even death. It significantly affects metabolism at all levels. It is a carrier of minerals, trace elements and other elements.  All chemical reactions in our organism occur through water. The main part of our blood is water. Blood is important for the transport of important substances, e.g. oxygen, glucose. It is a major component in the elimination of harmful substances with the help of kidneys, which arise during metabolic processes. Water is the most important component for thermoregulatory processes (it maintains constant body temperature) and protects the body from overheating.   Lack of water thickens the blood, thereby reducing its pressure (it can lead to collapse). Blood oxygenation becomes worse and thus oxygen delivery to all tissues will deteriorate. Thickened blood is more burdensome to the heart (increasing its frequency), decreasing capillary flow and peripheral blood circulation (higher risk of frostbite and life-threatening thrombosis). Drainage of harmful substances becomes worse. Regardless of the type of physical exercise and condition we need to drink regularly. Increased fluid consumption during higher physical activity results from the fact that most of the energy, up to 80%, is converted into heat. To prevent the body from overheating, body temperature is reduced by sweating. One litre of vaporized sweat helps to eliminate up to 2400 kJ of body heat.


Did you hear the story of dragons living in Demänovská Valley? The fairy-tale winter brought a lot of snow, but even an unexpected member of the dragon family - a little dragon. Take a journey along the Dragon Path up Chopok and help him find a happy ending to story of dragons. Follow the adventure diary, help the little dragon overcome at least 5 obstacles so that you solve the tasks and you’ll be rewarded.