Fatigue, dizziness, decreased performance and absent-mindedness can be symptoms of dehydration. A 1-2% decrease in fluid levels already affects the general condition. It is easy to track: thirst signals the need to replenish the loss of moisture.
- Symptoms of dehydration
- How much should you drink?
- Drinks to quench thirst
- Hot tea in the heat
- What you shouldn't drink
Symptoms of dehydration:
- thirst;
- weakness and fatigue;
- increased anxiety;
- dizziness and headache;
- pressure reduction;
- dark colored urine;
- gastrointestinal problems;
- joint pain when walking;
- dryness of the mucous membranes of the eyes.
If these symptoms intensify or persist, experts recommend consulting a doctor.
How much water should you drink in hot weather?
There is a simple 8*8 rule that is very easy to remember: it is enough to drink eight glasses of water per day, each with a volume of eight ounces (approximately 240 ml). It turns out that the daily average norm is 2 liters of liquid. You can use this formula as a guide, but experts advise drinking whenever you want. It is important to remember that on a hot day, especially with intense physical activity, such as during sports training, you will need more liquid.
What to drink in the heat to quench your thirst: 5 best drinks
If you are not used to drinking a lot, gradually switch to a new regime. You can set a reminder on your smartphone to drink every two to three hours. Regular drinking or mineral water is the best thirst quencher. But if you are tired of it or don’t like the taste, here are drinks that are good to drink in hot weather.
1. Homemade lemonades
Try adding fruit slices, fresh berries and herbs to your water. For example, make a strawberry, mint and lime drink or cucumber lemonade – mix 250 ml of water with the juice of half a lemon and add thinly sliced cucumber. You can freeze the lemon juice and add the cubes to the cucumber water. And here you have a source of vitamins C, B5 and magnesium. It retains moisture in the skin cells, protecting it from dryness.
2. Coconut water
Particularly popular among athletes and healthy lifestyle enthusiasts, coconut water can be purchased at most health food stores. Research by experts from the American Chemical Society proves that it is one of the best natural soft drinks. It has almost no sugar or calories, but it does contain potassium, electrolytes, minerals, and antioxidants that help combat dehydration. If you don’t really like the taste of coconut water, you can add it to fruit juice or smoothies.
3. Vegetable and fruit smoothies and juices
Smoothies made from vegetables and fruits are rich in vitamins and not only help to cope with dehydration, but also give energy. You can add Greek yogurt to them.
The healthiest smoothies for hot weather are made from spinach, cucumber, melon, including cantaloupe.
As for freshly squeezed juices, it is worth remembering that they contain a lot of sugar. To make juices as useful as possible, experts advise preparing them using a blender, not a juicer: this way you can preserve more fiber, mix fruits with vegetables, add lemon juice and crushed nuts – while the body absorbs sugar more slowly.
4. Skim and plant milk
Research shows that skim or plant-based milks — oat, soy, almond, coconut — are just as thirst-quenching as water or sports drinks. They quickly restore fluid balance because they contain carbohydrates, protein, and electrolytes.
According to experts, this drink is most beneficial for children in hot weather – in hot weather, you can offer your child a glass of plant milk if he does not want to drink regular water.
5. Iced tea and herbal infusions
To make a chilled drink, regular tea bags will do. Green and white teas or rooibos are best in hot weather. Try adding orange zest and herbs such as lavender, mint, tarragon or rosemary to the teapot. Brew the tea for 8-10 minutes and add ice.
An alternative to regular tea is herbal teas. You can make an infusion of chamomile, rose hips, jasmine, or mix herbs, such as thyme, oregano, and mint. You can add honey to the drink, then let it brew for several hours and drink it chilled.
In addition, hibiscus tea, a herbal drink made from the flowers of the Sudanese rose, and kombucha, a fizzy fermented tea that has regained popularity, are excellent thirst quenchers.
Hot tea in the heat
Proponents of hot tea claim that it raises the body's temperature from the inside, making the heat feel less intense. In fact, tea or another hot drink will cool the body in hot weather only if there is a wind outside, a draft or air conditioning in the room. This is the conclusion reached by researchers from the School of Body Kinetics at the University of Ottawa. As the head of the study, Australian professor Ollie Jay, told Smithsonian magazine, hot drinks make you sweat more, but they only lower your body temperature if the sweat can evaporate. If this is not possible – for example, in muggy, windless weather – or if you are wearing closed clothing, it is better to choose a cold drink, says Professor Jay.
A different opinion is held in Central Asia. In Soviet times, residents of the southern republics, for example Kazakhstan, Uzbekistan, Kyrgyzstan and Tajikistan, were known for their habit of wearing warm cotton robes, turbans or woolen hats in the heat and drinking hot tea. Unsweetened green tea quickly quenches thirst, and thick clothing protects from the sun.
What you shouldn't drink in the heat
Sweet soda. These drinks do not quench your thirst and are high in sugar and calories. Research shows that the habit of constantly drinking soda can impair kidney function.
Alcohol (including low-alcohol drinks like beer and cider): It has a diuretic effect and removes fluid from the body. Nutritionist Heather Mangieri notes that if you decide to drink beer, then wash down each sip of alcohol with a sip of water – this will help reduce dehydration.
Why you shouldn't drink cold water in hot weather
Doctors do not recommend drinking cold water in hot weather for several reasons:
1. Cold water is harmful to the stomach
The fact is that the stomach is not adapted to cold water. Therefore, its consumption causes stress. This leads to various disorders in the gastrointestinal tract:
- compression of blood vessels occurs;
- the blood supply to organs worsens;
- digestive processes slow down.
As a result of such disorders, metabolism slows down, enzyme production is blocked, and harmful substances are not removed from the body in time.
2. Cold water causes headaches
Too cold water can cause spasm of the cerebral vessels. This leads to severe headaches.
3. Cold water can cause colds
High air temperature reduces immunity, as heat is stress for the body. Cold can make the problem even worse. Drinking ice water can provoke not only a cold, but also a sore throat or pneumonia.
