On hot days, proper hydration of the body is crucial for maintaining health and well -being. The high temperature makes us lose water and electrolytes faster, which can lead to dehydration and weakness. So it’s worth knowing how to effectively supplement liquids and take care of balance in the body.
In summer, the risk of dehydration of the body increases, which causes serious health effects. In addition, it is particularly dangerous for the elderly. Therefore, it is worth knowing what the symptoms of dehydration are to know what we are dealing with and when we should be worried. Here are the most common symptoms:
- feeling desire,
- dry and cracked lips,
- lack of appetite,
- headache,
- Dry mucosa of the mouth and tongue,
- impaired salivation,
- irritability and fatigue,
- reduced blood pressure,
- dizziness,
- constipation,
- The changed urine color to darker.
Therefore, we must regularly reach for large amounts of water, especially in hot weather. The specific demand for water depends on many factors, which include, among others age, gender, physical activity, height, body weight and ambient temperature.
Generalizing, it is assumed that Men should take at least about 2.5 liters of water, and women about 2 liters of water a day. This also includes soups and water from solid foods.
However, in summer, the minimum amount of water is 30 ml for every kilo of body weight. On the other hand in the warmest, days, we should drink 3 liters of water. It is best if the fluid is about 15 degrees Celsius, because water at this temperature will be best absorbed. Avoid drinking ice water, which in hot weather could cause thermal shock.
We should also remember that it is a bit different in the case of the elderly, which, as we mentioned, are much more exposed to dehydration. Then the demand for water should be determined a bit more precisely. It is assumed that it amounts to 100 ml for the first 10 kg of body weight, 50 ml for another 10 kg and 15 ml each for the remaining weight of body weight.
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On hot days, we can support our body not only drinking a lot of water. It is also worth supplementing the electrolytes that we lose during sweating. Isotonic drinks or homemade mixtures with the addition will work lemon and honey, which help maintain sodium, potassium and magnesium balance.
We can also reach for fruit and vegetables with a high water content, such as Strawberries, watermelon, cucumber or oranges. Let’s also take care of an easily digestible diet and avoid fatty, heavy dishes.
