Stay Hydrated In Summer: Our Advice And Tips
Water is essential to the body. It actively participates in the various metabolic functions, promotes brain function and ensures the health of the skin. Water intake is not only through drinks. It is also done by the consumption of foods with a high water content such as fruits. In summer, the body’s water needs increase, because losses are greater: excessive sweating, breathing, urination… Hydration then becomes more important. Discover in this article why good hydration is crucial during the summer. We will also explain the harmful effects of dehydration as well as the health benefits of getting enough hydration.
What is good hydration ?
Good hydration corresponds to a sufficient water intake to maintain the quantity of water necessary for the proper functioning of the body. For an adult, it will be necessary to drink 1.5 to 2.5 liters of water per day to ensure this water requirement. This amount can increase or decrease depending on the state of health and the activities performed.
The importance of good hydration for the body
Water makes up about 60% of body weight. A person eliminates about 2.5 liters of water per day mainly through sweating and urination. Regular hydration is therefore necessary to compensate for this loss.
What are the roles of water in the body ?
Water performs many functions in the body. It is essential for the proper functioning of the organs. In addition to being a major cellular constituent, water brings vitality within each cell of the body.
Water also plays a role in the transport of various elements within the body: nutrients, oxygen, metabolic waste… in fact, water constitutes 8% of the composition of the blood, or about 3.5 litres. In addition to helping to distribute nutrients, air and minerals essential to the life of cells, it also helps to evacuate metabolic waste and various toxins.
Proper hydration helps balance body temperature. Indeed, sweat plays a major role in the cooling system of the body. This is very important when you have a fever or during intense physical exercise. In this case, it is important to drink enough to bring down the temperature and prevent dehydration.
Hydrate properly: which water to choose ?
It should be noted that the body naturally produces a small amount of water. However, it is not enough, so you have to drink it regularly. On a daily basis, there are various sources of water: tap water, mineral water, spring water.
Tap water is drinkable. She undergoes multiple treatments before arriving in the homes. In addition, it will have to meet strict health standards before its distribution to the general public.
Mineral water meets specific standards. Its fluoride content is higher than that of tap water. It is ideal for digestion. In addition, it contains bicarbonate which helps reduce acidity in the body. This water is also rich in magnesium, essential for maintaining mental balance and reducing stress.
It does not undergo specific treatments and its mineral composition may vary depending on the source.
Each water has its specificity in terms of mineral composition. It will be necessary to find the right balance to provide the minerals useful for the body.
Focus on dehydration
Dehydration is a physiological condition that results in an imbalance between water intake and loss. It can have significant consequences within the organization.
Signs of dehydration
Dehydration is characterized by intense thirst, a feeling of fatigue and a feeling of having a dry mouth and tongue. It can also manifest as weight loss, migraine, dull eyes, sunken eyes or reduced urge to urinate.
What are the causes of dehydration ?
Dehydration usually occurs after an episode of intense vomiting, diarrhea or excessive sweating. This state occurs when the water loss is higher than the intake.
Here are other factors of dehydration:
- taking diuretic drugs or substances (which increase urine excretion);
- profuse sweating during a fever or intense physical activity;
- decrease in water intake…
In summer, the risk of dehydration is much higher with the high heat, especially during the day.
Certain diseases can also promote dehydration by increasing the frequency of urination. These include diabetes mellitus and diabetes insipidus.
Hydration: what are the benefits for the body ?
Proper hydration is essential to life in addition to maintaining better health.
Drink enough to fight stress
In our brain, there is an organ called the cortex. When the body is dehydrated, this organ sends a signal to the body, which puts it in a state of intense stress. Drinking water regularly helps reduce stress levels.
Proper hydration has a positive impact on the digestive system. Indeed, water plays a major role in intestinal transit. It facilitates the digestion of food by softening the food bolus.
In addition, water is involved in the dissolution of foods rich in soluble fiber. It will allow the colon to increase in volume to better break down food. Drinking enough can also prevent constipation.
Hydration prevents osteoarthritis
It is manifested by intense pain due to wear of the articular cartilage. It occurs especially in the elderly because of their low water content. It will therefore be necessary to hydrate properly to promote the lubrication of the joints and to avoid certain joint diseases such as osteoarthritis.
Drink regularly to avoid headaches
A lack of water can lead to dysfunctions within the body, particularly in the brain. The level of sodium in the blood will increase which will cause headaches. Dehydration can also impair consciousness and cause neurological disorders.
Stay hydrated to keep the line
Water helps to lose weight. It promotes the feeling of satiety and reduces the feeling of hunger. The stomach fills up as you eat. When it’s full, the brain sends a signal to tell us to stop. If the stomach is filled with water, the risk of gaining weight is lower.
Good hydration for the good of the skin
When the body is dehydrated, it is the skin system that suffers the most. The cells of the epidermis will dry out and the skin tends to whiten. Although moisturizing creams can help with this problem, it will be necessary to hydrate enough to restore the vitality and suppleness of the skin.
Remember that water is essential to life. It is vital for the survival of the body and the whole organism. In addition to promoting digestion, drinking water regularly helps prevent various disorders such as headaches or osteoarthritis. Staying well hydrated also helps fight stress and look good.
On the other hand, you will have to be careful not to drink too much and suffer from overhydration. If you do not do any particular physical activity and if it is not very hot, do not exceed 3 liters of water per day.