How to stay hydrated during heat waves?
Heatwave, dehydration and rehydration: risks and tips
Whether you're on vacation in a hot country or during the summer in France, heatwaves are difficult to bear and can quickly affect your energy levels. With rising temperatures, water needs increase drastically and it becomes necessary to rehydrate sufficiently or risk becoming dehydrated .
In this article, we will explain the effects of rising temperatures on the body, the warning signs of dehydration, as well as tips for rehydrating and countering the effects of heat.
Increased temperature: impact on the body
When the thermostat rises, the body engages its thermoregulation to maintain its constant body temperature. One of the most effective mechanisms used to cool the body is perspiration . Indeed, a thin film of sweat is released on the skin, bringing it coolness. It then evaporates, allowing the dissipation of heat and thus cooling the body. Since sweat is composed of water and electrolytes (sodium and chlorine), it makes this process expensive in water and minerals for the body.
The first effects of high heat on the body are therefore dehydration and electrolyte loss if rehydration is not sufficient. This initially results in a strong feeling of thirst and dry mucous membranes . Then a persistent headache , cramps and a feeling of fatigue appear. A good indicator of dehydration is a weight loss of around 5%, the body being composed of 65% water. Signs of severe dehydration are hypotension and neurological disorders such as confusion, dizziness or disorientation.
These signs should not be overlooked, especially for young children and the elderly who are particularly at risk of dehydration:
- In infants and young children , this is explained by a higher proportion of water in the body: it reaches 75%. Thus, cutaneous water loss is increased. They also have a higher metabolism , which leads to greater water loss. They therefore need a much more frequent water intake compared to adults, but many children do not have the reflex to drink and infants can hardly communicate the sensation of thirst.
- In seniors , the proportion of water in the body is reduced, reaching 50%. Similarly, with age, there is a loss of the sensation of thirst which can be very dangerous since the elderly person will not realize their state of dehydration and will not have the reflex to hydrate themselves sufficiently.
For them, rehydration and water consumption must be frequent and in large quantities . There are warning signs such as dark urine , apparent confusion , apathy or even visible and marked fatigue which should push you to make them drink and maximize their rehydration. We give you all the tips to increase their rehydration in the second part of the article. Sudden and excessive heat can also cause what is called heat stroke . These are easily identifiable because they cause a headache associated with fever , nausea and vomiting but also dizziness.
Finally, heat disrupts the body both physically and mentally. It affects the brain and causes a decline in cognitive functions, leading to a decrease in productivity. It also impacts morale and can cause anxiety, nervousness, and a decrease in the quality of sleep (insomnia).
Tips for maximizing rehydration and protecting yourself from the heat
Now, let's see what solutions exist for rapid and effective rehydration, particularly for those most sensitive to heat waves.
Rehydration is essential for the body to function properly and to compensate for water loss due to perspiration. It is especially important for people at risk:
· The Hydratis solution provides rapid and effective hydration with a precise formula that provides an adequate supply of minerals and trace elements, which promotes maximum water absorption. This optimization of hydration is a major asset in the fight against dehydration and its consequences . The body is rehydrated more quickly and more effectively than with water drunk alone.
· With the help of its senior range , designed and created for the elderly, Hydratis also provides enhanced hydration for people who particularly need it.
Furthermore, it is important to drink without waiting to feel thirsty, which is already a sign of dehydration . Water intake should be continuous throughout the day. You can also add ice cubes to your drinks and flavor the water with Hydratis tablets and their fruity flavors to make it more appealing.
Diet also plays a role in hydration. We recommend choosing foods rich in water and minerals, and eating fresh fruits and vegetables is the best way to achieve this.
Furthermore, you should moderate your consumption of alcohol, coffee and laxative medications which cause dehydration.
There are also some good tips to know to avoid the heat when the weather is hot:
- Stay cool: lower the shutters during the day and then ventilate the living space at night when the temperature drops by opening the windows.
- Avoid going out and exercising during the hottest hours.
- Nothing beats taking reasonably cold showers, moistening your face and neck with a mist spray or splashing water on yourself to cool down. With a thin film of cool water on your skin, your body can increase evaporation to lower its temperature.
- It is also advisable to eat lightly in order to reduce the digestive load and save the body's energy and water consumption. In the same vein, we recommend drinking drinks at room temperature, because although consuming cold drinks gives a feeling of freshness, they lead to a high energy consumption.
- You can also choose clothing made of light materials, such as linen, which will promote air circulation.
