What kind of water should you drink in the heat?
But it turns out that not all water is equally useful.
What do you prefer - drinking water or mineral water, how to
drink, when and in what quantity in order to more effectively deal with thirst?
We literally asked these hot questions to nutritionist Larisa Zakhodchenko, a
member of the Expert Council of the National Association of Dietitians and
Dietitians (NADN).
How much water should you drink in hot weather?
The usual daily allowance for an adult who is not overweight
and has serious health problems is about 2 liters of clean water per day. Where
does this amount come from? On average, with perspiration and breathing, a
person loses about 0.5 liters of water, with urine - 1.5 liters, in total, 2
liters are obtained, which must be compensated.
At the same time, there is an individual formula that
calculates the rate of water consumption based on a person's body weight: about
30-35 mg of water per 1 kg of body weight. Thus, if a person weighs 90 kg or
more, he needs to drink more water - about 3 liters per day.
But this rule is suitable for ideal conditions, when a person does not overheat, does not freeze, does not strain during training.
When any stress factor plays a role, for example, extreme
heat, the body's water consumption increases by about a quarter (and in
overweight people prone to excessive sweating, by a third). We also
automatically increase the consumption rate - up to 3 liters.
This norm must be strictly adhered to: even 10% of the fluid
deficiency during the day can lead to serious consequences in the form of a
breakdown and lay the foundation for the future of many malfunctions in the
body, especially those related to the kidneys and heart, and blood vessels.
But the principle “the more, the better” does not work here
- excessive rehydration burdens the kidneys and heart and can return to catch up
with edema.
Therefore, you need to drink water, but in doses. If you
come from a hot street and seem ready to swallow a barrel whole, beat yourself
up and drink the water in small sips. In order for it to be absorbed in the
digestive tract, water takes some time, so the thirst will not recede
immediately.
Another mistake is to drink water only when you have an
acute thirst. But at this time, our bodies are already screaming SOS, the red
light of the water-salt balance is right there. To achieve this is to expose
all internal organs to pressure. Such situations should be prevented and the
water should be replenished in advance.
Therefore, here is a tip for those who can not force
themselves or forget to drink at the prescribed rate. Train yourself to drink a
glass of water immediately after waking up and before going to bed - this is
already almost a quarter of the norm. There are still 6-7 cups left, that is, a
cup for 1-2 hours. Spread it out evenly throughout the day and set a reminder
on your smartphone when it's time to drink another meal. Then, over time,
drinking water regularly will become a habit.
Briefly about the main thing: in the heat, you need to drink
at least 3 liters of water (but not more) per day.
Filtered, packed, or metallic?
It is clear that drinking tap water in a big city,
especially in the heat, when tap water is especially harsh with various
disinfectants due to the dangerous activity of many pathogenic organisms are
the worst option.
But water filtered through a household filter, water from an
office cooler, and even drinking water from a bottle is also not very healthy
options. The fact is that any so-called drinking water is filtered water.
Bottled water producers purify tap water or natural water in several stages
according to different criteria. They run it through additional fine filters,
removing excess chlorine, iron, and all kinds of contaminants. This method is
called reverse osmosis, and the output is roughly distilled water.
It would seem, what is needed? But we still need to
replenish the supply of mineral salts - chlorine, potassium, and sodium, which
come out of us with sweat and which we do not want to lose at all. The
consumption of filtered water leads to exactly the opposite results: having
lost its mineral compounds, the water begins to draw salts from us. At best,
we'll be endlessly thirsty. At worst, we will get water poisoning, known to
doctors, when a person drinks enough water in the heat but does not receive the
missing trace elements with him, as a result of which he experiences malaise
and all the symptoms of dehydration and heatstroke.
Sometimes manufacturers artificially enrich filtered water
with vitamins, micro, and macro elements. As for the heat, this is not the
worst option, although it is not entirely natural.
The best thirst quencher is the so-called artesian water,
extracted from deep wells and not subject to intensive purification. However,
you can check if this is the case, only with the information on the label or in
the laboratory.
Therefore, give preference to natural alkaline mineral water
with a small amount of salts (no more than 10 grams per liter). These are the
famous Essentuki and Borjomi, etc., on the label that is classified as
canteens. If mineral water is recovering, then the amount of natural impurities
in it is more important, and such water should be drunk only after consulting a
doctor in order to avoid unpleasant consequences, for example, kidney stones or
irritable bowel syndrome.
No mineral water on hand? Light salt in regular bottled
drinking water or filtered tap water. And if you firmly refuse to drink salted
water, then an hour and a half before going out on a hot street, eat a piece of
herring or pickled cucumbers. Of course, you will immediately feel thirsty, and
by the time you leave your comfort zone, you will replenish the pre-existing
water-salt balance.
Briefly about the main thing: natural mineral table water is
preferable in the heat than the so-called drinking from a cooler or bottle.
Ice cold, cold, or warm?
On a hot day, reach out a hand to an ice bucket in order to
throw several life-giving cubes into a drinking glass. But the body is unlikely
to be grateful to you for this. First, drinks that are too cold distort our
sense of fullness, so you risk not drinking enough water. Secondly, ice water
is absorbed more slowly and slows down the process of not only fluid
replenishment but also digestion. In the heat of the stomach, with great
difficulty from any eaten piece, drinking lunch with a glass of cold water or
lemonade, you complicate his work and risk going through the whole day with a
feeling of heaviness.
Sore throat, perhaps, is not worth mentioning: doctors are
well aware that in the heat of the clinic, a tide of sore throat and
pharyngitis is overwhelming. But very cold drinks can cause a headache. This
reaction occurs due to a sharp change in temperature: ice water cools the
sensitive nerve endings in the oral cavity and causes a spasm of the vessels.
Finally, the body is forced to heat up the cold fluid that
has entered it and generate excess heat. It turns out to be a vicious cycle:
you drink ice water to cool off, and at the same time, you begin to warm the
body again, for only a short-term effect.
Do not make any sudden movements. Best of all, water makes
up for lost fluids, the temperature of which is close to the temperature of the
human body - that is, 36-40 degrees. This was experimentally proved by research
from the Laboratory of Thermal Ergonomics at the University of Sydney: in 2012,
Professor Ole Jay published test data, according to which people in extremely
hot conditions, close to the temperature of the desert, were given a glass of
cold ice. Water (about 1°C), cold (15°), room temperature (24°), and heated to
36°, after which their vital signs were measured. It turned out that people who
consumed water at "body" temperature felt the best.
Briefly about the main thing: iced drinks are not the best
quencher of thirst, and even more benefit from water, the temperature of which
is close to body temperature.
Gas or non-gaseous water?
Doctors have no objection to the natural carbonation
inherent in mineral water.
As for water artificially enriched with carbon dioxide,
there are arguments for and against it. On the other hand, gas-rich water is
absorbed more quickly into the bloodstream, and tongue-tinged bubbles promote
salivation and help fight dry mouth. On the other hand, water with gas slows
down the digestion of food, can cause bloating, a feeling of overeating, and
should not be taken with food.
It is believed that highly-cooled mineral carbonated water
is capable of causing gastritis - cold gas bubbles inflict micro-shocks on it.
Convincing scientific data on this topic has not yet been obtained, but it is
better to be careful, especially when the thermometer reaches 30 degrees: the
body is warmed, and the gastric mucosa is especially sensitive.
If you still prefer gas water, let it warm up to at least
room temperature and drink it as an appetizer, 15-20 minutes before eating.
Briefly about the main thing: you can drink mineral water
with gas in hot weather, but with caution and in moderation.
What do you add to the water to refresh?
The best refreshing supplements are the ones that give our
receptors a great feeling:
- citrus juice (preferably squeeze a slice of lemon or
orange),
- juice or decoction of sour berries (cranberry,
chokeberry),
- mint, thyme, basil,
- a slice of fresh cucumber.
If you carry a bottle of water with you in your bag and move
a lot around the city, the water will immediately heat up. Here's a great way:
Freeze orange slices, lemons, or a handful of berries in advance. Toss it in a
bottle of water right before you head out - you'll get a delicious fruity
supplement and an extra natural scent at the same time.
What drinks can you drink in the heat besides water?
Tea. But it is not very strong. Hot or cold is not that
important, although hot tea, oddly enough, works best: it is quickly absorbed,
causes profuse sweating, hence an almost instant cooling effect. Black or green
is a matter of taste. The green color has a benefit - it protects the skin from
exposure to ultraviolet radiation. Familiar kombucha and sour hibiscus tea will
quench thirst.
Fresh natural juices. It is better to dilute them with water,
prepare lemonade, fruit juices, and homemade fruit drinks in order to reduce
the acidity and amount of sugar in drinks. The most effective thirst quenchers
are drinks that contain apples, watermelon, spinach, celery, and citrus fruits.
It has an important advantage - it not only gives you coolness but also helps
retain moisture at the cellular level due to the high content of vegetable
fibers. Instead of a juicer, use a blender for juicing - this way you end up
with the most valuable fiber in you instead of in the trash.
Coconut water. The favorite drink of athletes will save
ordinary citizens in the heat: it contains almost no sugar and calories but
contains valuable nutrients, electrolytes, and antioxidants that help avoid
dehydration and recharge.
Plant-based milk. but only skimmed. Quickly restores fluid
balance and contains protein, slow carbohydrates, and electrolytes. In hot
weather, when you are not hungry, a glass of almond or coconut milk can replace
the meal.
Fermented milk drinks: kefir, thin sour milk, brown, Iran.
Low fat and sugar-free. They contain organic acids, perfectly quench thirst,
nourish the body with natural proteins and restore the intestinal microflora,
which is especially important because hot weather is an ideal incubator for all
types of intestinal microflora. The main thing is that the drinks themselves
are fresh and safe.
What to drink in the heat definitely not worth it?
Beer. Even a small percentage of alcohol causes peripheral
vessels to dilate and heat exchange to be impaired. In addition, a person loses
the ability to soberly assess the situation: he can imperceptibly warm himself
and reduce the consequences.
Sweet carbonated drinks. It's a long-known fact: a horse's dose of
sugar, preservatives, flavor enhancers and other chemicals does not make us
healthier in any weather, and in conditions of extreme heat it is especially
dangerous.
Coffee. This drink puts more stress on the kidneys and can
cause dehydration due to the diuretic effect inherent in caffeine. It is better
to completely stay away from coffee with milk in the heat - it is poorly
digested and additionally loads the stomach, which is not really easy. One cup
of espresso will not harm good health, but it is better to drink coffee with
water, as the Italians do.
Post a Comment