During episodes of high heat, the body is put to the test. Drink more to help the body regulate its temperature. Water, coffee, fruit juice… not all drinks are created equal for staying hydrated.
An exceptional heat episode for the period is expected this week of May 16, 2022 in France. The country could well experience its hottest May day on record nationally, with the temperature reaching up to 34°C. It is not scorching weather, but the level is comparable to that expected in the middle of summer. Some precautions are therefore necessary to live well during this period.
You can follow the recommendations of the National Food Safety Agency (Anses): in addition to sunglasses, sunscreen and a hat, it is essential to stay well hydrated, and regularly.
” When it’s hot, the body regulates itselfexplains Faïza Bossy, general practitioner. The only way for him to protect himself is to sweat. » Sweating cools the skin and helps regulate blood flow (when the body fights against heat, this flow increases). ” In general, it takes a fortnight for the body to adapt. There, we don’t have timecontinues the expert. The body will sweat a lot and the kidneys will have to eliminate more. It is therefore necessary to drink more than usual, between 1.5 and 2 liters. »
What drinks should be favored in case of hot weather? Are some to be avoided? In what quantity, and at what temperature, should these beverages be drunk?
Water (obviously)
Unsurprisingly, you have to drink water. If you want a little change, you can slip in a slice of lemon. ” Lemon water activates saliva and prevents dry mouth, which is nice when it’s hot “explains the doctor. You can also opt for mint water, which brings a feeling of freshness.
Be careful, however, not to drink this water too cold (nor too hot, for that matter). ” It should be drunk at room temperatureadds Faïza Bossy. Otherwise, you risk constricting the blood vessels in your digestive system. With the heat, the vessels dilate and the cold risks forcing them to contract. Your body is already working hard to regulate itself, so it’s best to avoid this extra work.
What about sparkling water? It is not to be avoided, but beware of sweet sparkling waters which may promote dehydration.
Sodas and fruit juices? It is not recommended
For the same reasons as the previous one, it is better to refrain from consuming sodas and fruit juices when the mercury soars. ” Even though they give that initial feeling of freshness, sodas dehydrate “says the doctor. Fruit juices are also to be avoided, as they contain a lot of sugar. ” Obviously, if you only have a choice between a soda and a fruit juice, I would recommend going for the fruit juice “, underlines the specialist.
Coconut water, a good idea
The amazing ally of periods of heat wave is coconut water. As Faïza Bossy explains to us, this drink is ” close to blood plasma “. Coconut water is an isotonic drink, which means that it has the same osmotic pressure (the tension exerted by 2 liquids of different concentration on either side of a membrane) as blood plasma. Coconut water is unsweetened and rehydrates.
Tea and coffee? Don’t abuse it
In periods of high heat, enjoying your daily cup of tea or coffee is not prohibited. But ” they should not be abused, warns the doctor, because they have a diuretic effect “, advises Faïza Bossy. Tea and coffee promote the secretion of urine by the kidneys. An option may be to consume your tea or coffee lukewarm.
Treat yourself to the soup
Whether fruit or vegetable-based, soup is recommended for hydration during hot weather. It contains water and mineral salts and is similar in this to the composition of our sweat. In addition to the traditional vegetable soups, you can drink watermelon, melon or strawberry soups, for example.
Alcohol, to avoid
A cold beer on the terrace may seem attractive when the weather is hot, but it is not the best ally for hydration. ” The beer is sweet and alcoholic. It is diuretic and dehydrating “recalls the doctor. In short, this is exactly the combination your body would do without with these high temperatures. However, if you drink it, have at least two reflexes: drink as much water and eat “, notes Faïza Bossy.
How much should you drink?
The doctor advises drinking the equivalent of a glass every hour. A glass contains approximately 200 mL. If you practice a physical activity (which is not recommended during an episode of high heat), be sure to take 2 glasses of water before the effort, to drink moderately during the effort then to drink afterwards.
Can we drink too much? Yes it’s possible. No need to swallow 3 liters in one day. ” Too much drinking is irrelevant. The kidney can eliminate 1 litertells us Faïza Bossy. Beyond 2 litres, the kidneys eliminate water and mineral salts. To help your body regulate its temperature, there is therefore no point in drinking too much water.