Summer brings with it the risk of dehydration. If you rely on a pint of beer during an aperitif to stay hydrated, you may not survive the heat wave this season. When temperatures rise, you become dehydrated without realizing it.
“Normally, the body needs about 2.5 to 3 liters of water to compensate for water loss related to sweat and urine. Our diet will provide about 1.5 liters, and the remaining 1.5 liters will be provided by liquids. But in case of heat, this water requirement amounts to 2 liters “, explains Laurence Plumey, a nutritionist, quoted by Madame Figaro.
Those 2 liters of water may seem like a lot, especially if you usually wait for your mouth to dry to hydrate. “If you’re thirsty, it’s because you’re already dehydrated, so when it’s hot you shouldn’t wait to be thirsty, but to drink a little regularly.Laurence Plumey points out.
Never sit without a bottle of water next to you
Always keep a bottle of water handy when you are at home or at the office. When you go out, take the bottle in your bag. “You can also choose special moments to drink water, in the morning when you wake up with lemon juice, at least two glasses at each meal. That already means 1 liter of water. For the next half liter, we can vary “the doctor advises us.
A large glass of water on waking
In the morning, drink a large glass of water for a bowel movement. The trick for those who don’t like the taste of tap water when they wake up is to put it in a carafe the night before and put it in the fridge. “The next day, the taste of chlorine will be lost,” says the nutritionist. You can also add mint or half a lemon for a fresher feel.
Varies liquids
„In the morning, we can drink a squeezed orange juice that will provide us with 80% of our vitamin C requirements “, adds the doctor. According to her, whether pressed at home or bottled, fruit juice contains no sugars other than fruit juice. Avoid all sweet drinks such as carbonated drinks, sweet-tasting waters or fruit drinks, which can contain the equivalent of 5 sugar cubes in a box.
Tea instead of coffee
During the day, do not rely on the three cups of espresso to keep you hydrated. “A coffee is only 50 ml of water”, points out Laurence Plumey. He prefers tea during breaks during the day, simply because the cup contains more water.
Vegetables to your liking
When it’s 32 ° C, eat a Caesar salad instead of a steak. All the better because vegetables are naturally rich in water and will provide you with much of your water needs. “They have 95% water, so we eat as much as we want”, the specialist advises us. For fruits, choose those that are rich in water, but not too sweet, such as melons or peaches.
Fii calm
When it is hot, the body will sweat more and thus dehydrate. “We can limit water loss by applying a damp towel on our forehead, avoiding the hottest hours and sitting in the shade.”, points out Laurence Plumey. And above all, pay attention to small children who can dehydrate quickly and the elderly. “You need to get them to drink fluids regularly because you’re not thirsty as you get older.” says the doctor.
–
