The world is on and the high record temperatures this summer show it. And some experts say that when the heat index is high, the water alone is not enough to moisturize the body.
“In high temperatures, you need fluid and minerals to regulate body temperature and muscle function. Electrolytes such as sodium and potassium help cells to keep water, reducing dehydration,” said Dr. Nicole Tsang, the Medical Circle Circle Clinic.
Experts such as Tsang recommend consuming from 0.5 to 1 ounce of water per pound of body weight a day. However, when temperatures increase, proper hydration is equal to surveillance plus intake.
“Prevention is key during a heat wave. By combining smart hydration with electrolyte-rich foods, you can stay well and protect your body from heat voltage.”
Proper hydration plays a crucial role in body temperature regulation, prevention of infections, waste elimination and improvement in nutrient absorption. Also participates in Optimize sleep, cognition and mood, with studies that suggest that proper hydration makes you a better person.
From the point of view, a recent study found that not consuming enough water increases the risk of death in middle -aged people by 20%.
Tsang states that as temperatures increase, also our response to sweat, causing a loss of electrolytes.
“The sweat runs out of the essential minerals. Without replacing them, the body struggles to maintain fluid balance,” he said.
He then shared five food approved by the doctor to help the body stay balanced.
Watermelon
As the name implies, watermelon is rich in water, at 92% H2O. In addition to helping to hydrate, watermelon is an excellent source of lycopene that increases cells.
“It is also high in potassium, which helps regulate the balance of liquids and supports muscle function,” said Tsang.
Eaten refrigerated or mixed, is a refreshing way to fill your energy.
Cucumber
At 96% water, cucumbers have the highest H2O content of any solid food and contain anti -inflammatory compounds that can help reduce internal heat and promote hydration.
Tsang suggests adding cucumbers to refrigerated salads and soups, or shaking water with them “for a refrigeration rotation”.
For those who are looking for more ways to cule, Tiktokker Logan Moffitt, with the name “The Cucumber Guy”, has increased to produce popularity with its viral cucumber salad recipes.
Leaf green such as spinach and kale
Dark leaf green are rich in magnesium, “a key electrolyte involved in hydration, nerve signaling and temperature regulation,” said Tsang.
Kale and spinach are also excellent sources of vitamins A, C and K, as well as calcium.
To get your greens, Tsang recommends adding kale or spinach to your smoothie or combining them with citrus-based dressings.
Yogurt
Yogurt contains calcium and potassium. Tsang states that high protein content in yogurt helps maintain stable energy levels during heat spikes, while probiotics support digestive health.
Coconut water
Coconut water contains electrolytes that help hydration, along with antioxidants that support immune health and help the body fight oxidative stress.
“Often called” Nature’s sports drink “, coconut water naturally contains potassium, sodium and magnesium, which makes it ideal for post-weed rehydration,” said Tsang.
You can drink it on its own, use it as a basis for a smoothie or try it in the viral tendency of “Cloud Coffee”.
Dehydration notice signs
How do you know when it is time to become part of H2O and moisturize food? Tsang says dehydration symptoms include:
- Dry mouth
- Dizziness or header
- Fatigue or irritability
- Dark urine or rare urination
These symptoms can be quickly climbed in heat, causing more severe signs, such as confusion, fast heart rate or fainting. If you experience these symptoms, look for immediate medical care.
Prevent dehydration
To prevent dehydration during the summer months, Tsang recommends drinking water throughout the day and combining it with moisturizing foods to improve withholding.
It also advises people to limit savory appetizers and prevent alcoholic and caffeinated drinks as they may increase fluid loss.
Finally, keep light and fresh summer meals with an emphasis on fruits and vegetables.
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