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What kind of water should you drink in the heat?

dEALING WITH A NUTRITIONIST

70% of the human body is water. It is not surprising that when the temperature outside is more than 30 degrees, we are literally boiling. Dehydration is a serious problem, it leads to loss of concentration, dizziness, thrombosis, and vascular crises. Therefore, you can not do without increased drinking in the heat. Doctors agree that it is best to replace the fluid loss with water.

 

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.