What to drink in hot weather? It’s best to mineral water that will quickly quench your thirst and effectively prevent dehydration.The best way to heat is also juice, preferably freshly squeezed out of specific fruits and vegetables, such as tomatoes. Deteriorate your health Check what you drink and what you do not drink in hot weather to effectively quench your thirst
What to drink and what not to drink in hot weather? First of all, do not allow dehydration – you should quench your thirst with appropriate fluids as quickly as possible, in an amount of 2 to 3 liters per day.
In hot weather, sweating is a natural process to protect the body from excessive overheating.
Unfortunately, along with the water and mineral salts are removed from the body, mainly sodium and potassium, the lack of which can lead to disturbed homeostasis (balance) of the body.
The consequence of these processes will be, among others, weakening of the cardiovascular system (raising blood pressure, increasing the risk of a heart attack or stroke) and nervous system load (reduced concentration level, apathy).
Paradoxically, during the greatest heat, you can also take slightly warm fluids that will cool the temperature of the hot body as effectively as cool drinks.
It is not only important, but also WHAT we drink, not every liquid replenishes electrolytes lost during the heat.
What to drink and eat in hot weather?
In hot weather, it is best to reach for highly mineralized water (eg Muszynianka, Piwniczanka, Staropolanka 2000) or medium mineralized (eg Nałęczowianka, Cisowianka, Kinga Pienińska, Wielka Pieniawa), which contains a high concentration of mineral components, especially magnesium (at least 50 -100 mg in a liter) and calcium (150 mg / l) – preferably in a ratio of 12 (read labels – the best in this respect is Piwniczanka 87 mg magnesium and 180 mg calcium in 1 l).
We can add a slice of lemon, lemon balm or mint to a glass of mineral water, which will additionally refresh us.” The water should have room temperature or be slightly chilled.
It is worth remembering that the main electrolytes that we lose with sweat are sodium, chlorine and – to a lesser extent – potassium, not magnesium and calcium, which is why we intensively sweat and drink only water, even highly mineralized ones, we do not ensure their adequate concentration ( drinking a very large amount of low-mineralized or spring water may even harm us by diluting electrolytes), so we must take care of these elements in a different way.
The easiest way to fill up the temporary shortage of sodium and chlorine, eating salty foods, drinking high-sodium water will not solve the problem, despite the increased content of sodium is too little to satisfy the increased demand for this element during the heat.
Some recommend light water salinity, but if your diet does not lack salt, it is not necessary.
There is no need to look for potassium in the waters, which is necessary for the proper functioning of the heart, and the demand for it increases rapidly with increased physical effort, but no water will provide enough of this element.
What to drink in hot weather?
Tomato juice is a treasury of potassium (230 mg / 100 g), which is why a glass of chilled tomato juice will make up for the deficiency of this element.
Gazpacho – Spanish tomato soup served cold is also good for hot weather, because it is a salty dish, we additionally supply the organism with sodium.
Fruit, not just in the form of juices
Fruits make up 80-90% of water, so when you eat them, you will quickly quench your thirst, and the body will also be drained from drinks prepared on their basis.
It is particularly worth reaching for the fruit rich in potassium apricots (260 mg / 100 g), cherries (220 mg), peaches (190 mg), strawberries, (150 mg), pears (116 mg) and citruses.
Cocktail made of fresh cucumbers or melon
The cucumber in 95% consists of water, and contains a lot of potassium (about 140 mg / 100 g). A cucumber cooler is ideal for hot days.
Twice as much potassium – with the same water content – has melon (280 mg in 100 g), while it is not very popular in hot watermelons (70 mg / 100 g).
Mint has a cooling effect, so it will quickly lower the body temperature. A weak brew of mint tea can be drunk both chilled and warm.
This method is used, for example, by the Arabs, drinking from time to time small amounts of hot green tea combined with mint, while the inhabitants of South America in hot weather sip hot Yerba Mate.
Electrolyte deficiency occurs both during physical activity and hot weather, in both cases will be isotonic drinks, which will level the water level and supplement the deficiency of electrolytes in the body.
They contain not only valuable bio-elements in the right proportions, but also vitamins and small amounts of carbohydrates.
What not to drink in hot weather?
During hot weather, the sun’s rays exaggerate the blood vessels and thus reduce the efficiency of the circulatory system. Alcohol works similarly, so this combination causes dangerous pressure fluctuations.
Therefore, a person who eats alcohol during hot weather may have, for example, heart rhythm disorders. In hot weather, there is also a tendency to thrombosis and heat stroke.At alcohol, but only in the form of a glass of beer or a glass of wine, you can afford in the evening .
The caffeine contained in coffee raises the pressure, which is why it works diuretic, flushing out potassium from the body.” For those who can not imagine a day without a cup of coffee, in the hot weather doctors recommend a glass of chilled latte or decaffeinated coffee.
Tea contains a large amount of theine, which acts just like caffeine, which promotes increased removal of electrolytes from the body.
Cola drinks and energy drinks
Cola drinks contain caffeine, which flushes the body of valuable mineral elements, especially magnesium and potassium, responsible for water and electrolyte balance of the body.
Additionally, the phosphoric acid contained in the cola (acidity regulator) reacts with another electrolyte – calcium, causing it to rinse.
In addition, cola and energy drinks have a high sugar content and are heavily saturated with carbon dioxide.
Avoid sweet drinks during hot weather.Sugar causes the fluids delivered to the body to absorb less and pass slowly from the gastrointestinal tract to the cells of the whole organism, therefore they do not irrigate it.