With the arrival of another vacancy of intense heat in Iberian territory, health authorities and meteorological services warn the risks associated with prolonged exposure to extreme temperatures. In the southwest of the peninsula, thermometers are expected to exceed 40 degrees at various points. The most common recommendations, according to the Spanish newspaper La Razon, point to the daily intake of at least two liters of water, with increased amount whenever there is a practice of physical exercise or direct sun exposure. However, a study by the international scientific body Fruit Juice Science Center (FJSC) stresses that there are drinks that can hydrate the body better than water itself.
Fruit juice can be more effective
Among the alternatives pointed out are 100% natural fruit juices, rich in simple and electrolyte sugars. The presence of minerals and compounds such as fructose accelerates the absorption of fluids through the body, being particularly useful in situations of physical effort or extreme heat.
One of the most effective examples is natural orange juice, which in addition to contributing to liquid replacement, also provides vitamins and energy immediately. Specialist Carrie Rxton, FJSC nutritionist and scientific consultant, states that the dilution of water juice, in a proportion from one to one or one for two, allows to optimize hydration without compromising the balance of sugars.
Food and drinks with prolonged hydration
In addition to the juices, there are other drinks and foods with extended moisturizing effect. Cold soup traditionally consumed in Spain, such as gastpacho, or fruits such as watermelon and melon, have a high water content and contribute to effective fluid replacement.
Milk, namely lean milk, is also considered a drink of high moisturizing power, according to the source mentioned above. Although it contains fat and protein, which make the digestion process slower, this feature allows gradual absorption of liquids, maintaining hydration longer. Its water composition is around 88%, and is also a source of vitamins and sodium, the latter essential for water retention in the body.
Increased extreme heat alerts
Data released by the Ministry of Health of Spain reveal that, between May 16 and July 13, 2025, 76 red heat alerts were activated, a number far higher than the same period as 2024, where such activations were not found.
Given this reality, experts recommend not only the reinforcement of water intake, but also the diversification of liquids with specific properties that favor fluid absorption and retention. In addition, they warn of the importance of staying in fresh places, avoiding efforts in the hottest hours and protecting themselves from the direct sun.
According to the choice of drinks to consume can be decisive in preventing dehydration cases, thermal exhaustion and other complications associated with extreme heat. The combination of effective hydration and food consumption with high water content thus represents a safe strategy to face days with temperatures above the usual.
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