You are probably aware that sweating is how your body cools down, and that when you lose sweat, your body, water, salt and other minerals. What you may not know is how much you should drink to supplement these liquid losses.
People “often don’t drink as much liquid as they really have to do,” says Dr. Cara Taubman, clinical director of Emergency Management at NYC Health + Hospitals in Harlem. ‘You really should drink more liquids Then you realize. ”
That is true, whether you are in the air conditioning, exercise, go to the pool or work outside in the summer heat, says Taubman.
Thirst is the ‘strong inherent mechanism of your body’ to indicate when you have to hydrate, Dr. Rakhi Khanna from, a nephrologist at Rush University Medical Center in Chicago. But you don’t always have to wait until you are thirsty – you also have to consume liquids all day long, even with meals.
Here is the best to drink to stay hydrated and how much you need.
What is the best drink for hydration?
“Water is by far the best liquid to drink,” says Craig Crandall, professor of Internal Medicine at the Southwestern Medical Center of the University of Texas in Dallas. “You lose water and you have to replace the water.”
The National Academies of Sciences, Engineering and Medicine out Women generally need approximately 2.7 liters (11.4 cups) per day, and men need 3.7 liters or 15.6 cups.
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But these quantities are a baseline, says Taubman. This is probably enough water if you stay inside for most of the day, but influence various factors how much you actually have to drink.
For example, Khanna says: “If you work outside in the heat, you may need to drink extra.” The same applies to anyone who sweats a lot, such as from sports, says Crandall. “It all comes down to how much water you lose when you sweat.”
When do you need electrolytes?
On a special hot day where you are extra sweaty, you may think that a sports drink with electrolytes – sodium and other minerals that your body needs – is a better option than water. And sometimes it is, says Crandall.
Your sweat contains water and electrolytes. “That’s why your sweat will taste salt,” he explains. “You lose salt and water. If you just replace water, everything is good for the first hour or so.”
In other words, only drinking water is sufficient if you sweat for a short time (about an hour), but if you continue to sweat longer than – you work in construction and you spend most of your day outside, an electrolyte drink is useful, says Crandall.
“You have to replace that salt,” he emphasizes. If you don’t, you can dilute the amount of salt in your blood, which can lead hyponatremiaA serious condition that causes cognitive problems, nausea and muscle weakness.
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However, if you spend the majority of your day indoors, you don’t usually need any sports drinks, says Taubman, because you probably get enough electrolytes from food.
It is also “important to drink something with electrolytes if you have nausea, vomiting or diarrhea or do not eat,” adds Khanna. That is why electrolyte drinks are often recommended if you have a belly bug.
If you buy a sports drink or electrolyte powder, Taubman proposes to avoid products with excessive added sugar. “Higher amounts of sugar can actually lead to dehydration in the long term,” she says.
Some foods can keep you hydrated
Foods with a higher water content are useful for overall hydration, says Khanna. Cucumber, watermelon, lettuce, tomatoes and strawberries there are a few fruit and vegetables In this category.
“We get around 20% of our liquid intake through foods, and many of these water -based foods are actually a really good way to increase your liquid intake generally,” says Taubman.
These foods also contain some electrolytes, she adds. You can also add them to normal water to add a little taste.
Drinks to avoid for hydration
Alcohol, sugary drinks and caffeine can according to the Cleveland Clinic. Drink a glass of water for every alcoholic drink can help you Avoid dehydration In some cases, however.
Caffeine is a diuretic, which means that it can be peeed and possibly increase your risk of dehydration, says Taubman. But coffee and tea are not always a no-no for hydration. “You can eliminate some thirst by drinking coffee, but it’s not the ideal drink,” says Khanna.
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Yet iced coffee or tea can increase the volume of liquids that you drink, says Taubman. “I live on iced coffee in the summer. If you drink more liquids, you will make up for the volume, especially if you don’t put a lot of sugar in it.”
Drawing that you don’t drink enough liquids
If you are generally healthy, the easiest way is to gauge your hydration level by looking at your urine, says Taubman. You should pee regularly, and if you are not, it is a sign that you need more liquids. Your urine must also be a light yellow color; If it is darker, she says you need more water.
Dizziness, fatigue, headache, nausea, muscle cramps, confusion and irritability are signs of dehydration, says Taubman. If you have them, Crandall says to stop what you are doing, going into the air conditioning and hydrating yourself. Find medical help if you don’t feel better within minutes.
“The problem with dehydration is that it is very vague until it is not,” says Taubman. “If it’s really hot, we should be aware because you may not see things until it’s too late.”
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