"Better than water" drinks and foods to avoid
the risk of dehydration in hot weather
In hot weather, the body loses large amounts of fluids through sweating
which may lead to serious complications, such as heat exhaustion
or heat stroke, if these fluids are not replaced effectively.
Dehydration is one of
the most common health risks during heat waves, especially among the elderly
children
and people who engage in outdoor activities.
- Therefore, experts are keen to emphasize the importance of
- continuous hydration by choosing drinks and foods that enhance
- the body’s fluid retention for as long as possible.
When thinking about avoiding dehydration, the first thing that comes to mind is
water, but a doctor claims that there is a better option for dealing with a heat wave.
Dr.Maria Costa
- a Spanish nutritionist
- recommends milk as the best choice of
- water to hydrate the body in hot weather.
Dr.Costa explains
"Milk contains a unique blend of sugars, proteins, and fats that slow down the
absorption of fluids in the body, ensuring it hydrates for a longer period.".
"The presence of
sodium naturally in milk helps the body retain fluids more effectively,"
she adds.
This advice :
is not limited to cow's milk only
as Dr.Costa confirms that "vegetable milk, like soy milk, also contains electrolytes
that enhance hydration, making it an ideal choice for those who suffer
from lactose intolerance or prefer plant-based alternatives.".
In addition to milk
health experts recommend hot drinks that may help cool the body
as Professor Andreas Flug from the University of Berlin explains that
"drinking hot liquids stimulates sweating, and when this sweat evaporates from
the surface of the skin, it helps cool it.".
But he warns that
this method is only effective in dry climates, where sweat can easily evaporate.".
As for other options
experts advise eating foods rich in water, such as watermelon, which contains 92%
water, and cucumbers, whose water content reaches 96%. They also recommend
coconut water
which is rich in natural electrolytes, and fresh fruit juices diluted with water.
The World Health
Organization warns that extreme heat waves may pose a real health risk
especially to the elderly, children and people working abroad.
The organization advises staying in shaded places during peak thermal hours
wearing light, loose clothing, and watching for signs of
dehydration such as dizziness and headaches.
Why does a hot drink refresh us in hot weather?
Health experts recommend drinking hot drinks instead of iced drinks to combat
the extreme heat, in a paradox that may seem strange to many.
Research from the University of
Reading indicates that the human body loses huge amounts of sweat in extreme
heat
amounting to 3-4 liters every hour, equivalent to 40 cups of tea per day.
When consumed in a hot drink, it stimulates the natural sweating
mechanism that cools the body more effectively in the short term.
This phenomenon is due to how the heat regulation system works in our bodies.
When we drink hot liquids, heat receptors in the mouth and esophagus detect this
change :
which stimulates the body to increase sweating as a natural response.
This extra sweat :
when evaporated from the surface of the skin, draws heat from the body
more efficiently than just a temporary cooling from a cold drink.
The same applies to bathing :
While many believe that very cold water is the ideal solution, experts recommend
a lukewarm bath. Water that is too cold may cause sudden constriction of blood
vessels :
limiting the body's ability to dissipate heat. While lukewarm water helps
open pores and increase blood flow to the skin, facilitating heat loss.
But this does not mean
- completely abandoning cold drinks. After all, any liquid
- helps replace the water and essential mineral salts
- the body loses, and the key is balance.
Ultimately :
the best strategy to combat the heat is to combine several methods: drinking fluids
regularly (whether hot or cold), wearing light, loose clothing
and staying in shade during peak hours.
