The hot days are approaching, so hydrating properly will become the most effective weapon to combat high temperatures and their impacts on the body. During these days, the heat can cause an increase in sweating, which can lead to a rapid loss of fluids and electrolytes.
According to the World Health Organization (WHO), water is essential for the human body at any stage of life and in any season, as it helps to regulate body temperature, while keeping the skin hydrated and elastic, lubricating joints and organs, and maintaining good digestion.
For this reason, adequate hydration becomes so important, as it also prevents problems such as exhaustion and heat strokes, which are common during the months with high temperatures, where taking care of yourself becomes the best prevention tool.
While drinking water constantly, opting for beverages with electrolytes, and avoiding dehydrating drinks are key practices for proper hydration and enjoying summer safely and healthily, it is also important to consider that hydration can also be achieved through food.
How to hydrate during hot days.
Keys to hydrating properly
Hydrating properly is essential to face the day with energy. To do this, keep in mind the following recommendations:
Drink the necessary amount of water
One of the most heard recommendations is to drink at least two liters of water per day. However, the amount of water to be consumed will depend on various factors, such as physical activity, age, weight, and weather conditions. In this sense, experts ensure that during hot days, the amount of water should be increased, at least to about three liters or more to recover the fluids lost through sweating.
Listen to your body
Thirst is a clear signal that the body needs fluids, however, it is not always sufficient to prevent dehydration. During high-temperature days, it is essential to hydrate before feeling thirsty. For this reason, drinking small amounts of water regularly throughout the day will help stay hydrated and will be much more effective than drinking large amounts of water at once.
Beverages with electrolytes
In addition to water, it is also recommended to consume beverages rich in electrolytes (such as sodium, potassium, and magnesium). These minerals will help the body replenish what is lost through sweating, as they are essential to maintain water balance and prevent muscle cramps. In this sense, isotonic drinks or coconut water become great options, although homemade solutions with water, salt, and sugar in small amounts can also be prepared.
Avoid dehydrating drinks
Beverages like alcohol or those containing caffeine are known for their diuretic effects. Although they are refreshing, the reality is that they are not really effective for maintaining the body’s water balance.
The importance of staying hydrated.
Hydrating foods
- Fruits: watermelon, melon, and strawberries, besides being a source of carbohydrates and natural sugar, also consist of 90 to 100 percent water.
- Vegetables: cucumber, tomato, and chard are vegetables that can provide a high water content.
- Green bell pepper: besides being rich in antioxidants, this vegetable contains 93% water.
- Gelatin: this is one of the richest and simplest desserts to make, composed of 100% water.
- Dairy products: incorporating dairy products into daily diet will also help stay hydrated, as they also provide water.
- Soups and broths: They are a good source of additional hydration.
- Teas and infusions: besides being extremely hydrating, infusions also contain great benefits that can help you feel better.
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