It is very important to be well hydrated in times of great heat. Especially children, frail and elderly people because from a certain age people no longer feel very thirsty.
Dr Laurence Plumey, nutritionist and founder of the school of nutrition and napsotherapy explains that in times of high heat, you have to add about ½ liter of water more than usual.
Normally, this is about 1.5 liters of water per day. In hot weather, it is 2 liters and this corresponds to about 8 to 10 glasses of water. A good memo-technique to remember this is equivalent to 1 drink per hour.
Be careful not to wait until you are thirsty to drink! If you feel thirsty, you are already dehydrated, so you need to drink a little throughout the day.
How do you know if you are dehydrated?
One very easy way is to look at the color of your urine. If they are clear, it means that you are well hydrated, if they are dark, it means that you will need to increase your water consumption.
For older people, dehydration is not at all to be taken lightly, in the most severe cases it can even lead to hospitalization.
Here are the main signs:
- The thirst.
- Dark urine.
- Abnormal fatigue and low blood pressure.
- Attention disorders.
In these last 2 cases, do not hesitate to warn your relatives or call your doctor.
Drinking tea: a good idea?
The most important advice is to drink. You can drink at the temperature that suits you and most desires you. It is true that depending on the temperature of the drink you are going to drink, it will not have the same hydration capacity.
If you drink very hot, your body temperature rises a little more. To return to its preferred 37 ° C, the body will then start to sweat.
With a glass of tea, if you sweat a little, that’s fine, it will refresh the body. But if you drink it all day, the risk is that you will sweat too much and therefore become dehydrated.
Herbal teas should be alternated with cool water and do not drink them too hot. Coffee and tea are diuretics, so it’s not the best idea to stay hydrated.
Drinking very cold is also not the best idea to stay hydrated.
When you drink a glass of ice water, your body must heat this water that is too cold so as not to interfere with its functioning. The body will try by all means to maintain its temperature around 37 ° C and therefore your body temperature will rise.
The ideal solution is to drink lukewarm, between 12 and 14 degrees, so take your water out of the fridge a few minutes before drinking it. This will be the right compromise for both feeling quenched and effectively hydrating the body.
Sparkling water, sodas, fruit juice, and aperitif?
Unsurprisingly, plain water remains the best solution to hydrate in periods of high heat.
- Carbonated, sparkling water is a good alternative. It gives a good feeling of thirst, but pay attention to the label when choosing your water, because some contain a lot of sodium and it is not recommended if you suffer from a problem of blood pressure for example.
- Fruit juices are not to be banned completely either, but they should not be abused. It is better not to exceed a glass of fruit juice per day, whether homemade or bought in the store, so that the sugar intake is not too important.
On the other hand, Dr Laurence Plumey warns about drinks that work better and better and that you might think healthy, these are flavored waters. Some are real sugar traps and contain the equivalent of 10 pieces per liter. To find out, you have to look at the carbohydrate line on the label which must be zero.
- Sodas are really not recommended because they contain a lot of sugars, 4 to 7 pieces per can, that is to say the intake you need over a whole day. Not only does it make you fat but in addition it will not dehydrate you even if it looks very refreshing.
- The same goes for beer, and almost any alcohol that is filled with sugar and tends to make you go to the bathroom a lot and therefore dehydrate you even more.
Tips for drinking throughout the day …
There are many :
- You can put a glass of water near your bed and drink it as soon as you wake up.
- Always have your water bottle or bottle with you, whether you are at home, on the go or in the office. The more water you have under your eyes, the more you will think about it.
- To put a little originality in your drink, you can also add slices of cucumbers, basil, red fruits, lemon and mint for example. Also think about vegetables and vegetable soups which are naturally rich in water, such as gazpacho or cucumber soup, it is also a very good way to hydrate.
Last advice for athletes
Before, during and after the effort, you can build your recovery drink. Make a mixture of half sparkling water and half fruit juice, any fruit juice of your choice.
Add a pinch of salt and mix everything together.
It’s a perfect exercise drink that you can drink before, during and after exercise.