How to stay hydrated during a heat wave?

How to stay hydrated during a heat wave?

Big parts of the United Statesas well as many parts of Europe, China and other areas worldwide, face dangerous levels of heat. That means many people living in affected regions need to be extra vigilant to keep themselves safe and healthy.

Here are a few ways to stay hydrated during a heat wave.

When the temperature starts to rise, it can be challenging to measure how much fluid your body is losing. We all know that our bodies give off moisture in the form of sweat when it’s hot outside, but when it’s also very humid it can be hard to notice how much sweat your body is producing.

The golden rule of hydration is: to drink when you are thirsty. But if, like many others, you find it difficult to motivate yourself to drink plain stale water, rest assured. Fortunately, all kinds of drinks are effective at providing your body with fluids, not just water. Juices, milk, tea, and even soda can all be great hydrators. However, keep in mind that soft drinks and juices are often high in sugar, which can pose another health risk.

If a drink keeps you reaching for it, that might be your best option.

If you’re sensitive to caffeine, or haven’t had it in a while, it may be best to avoid coffee and energy drinks, said Kelly Hyndman, a researcher at the University of Alabama at Birmingham who studies kidney function and fluid retention. While Research shows that drinking coffee or other caffeinated drinks can have the same moisturizing effect as water, that effect doesn’t quite apply to those who are sensitive to caffeine. If you’re a regular coffee drinker, your body is probably used to that caffeine, and so it probably won’t affect your hydration levels.

It’s also probably best to avoid that beer during a heat wave. While it can be tempting to crack a cold, research has shown that: alcohol acts as a diureticcausing your body to lose more water.

It may also be best not to drink nothing but water. When you sweat, you not only lose moisture, but you also excrete salts. (You can tell if you’re a salty jumper if rings are left on your clothes after you sweat.) So replenishing those salts and electrolytes is also critical, and you can do that with sports drinks, or by taking it. food you eat.

Chris Minson, an exercise physiologist who has studied hydration and heat stress, said it’s important to distinguish between sports drinks and energy drinks, though. Energy drinks are often high in sugars and caffeine, but do not often contain salts or electrolytes. Sports drinks contain electrolytes — although, added Dr. Minson, most people get more than their fill of supplemented salts just by eating a normal meal.

Watermelons, peaches, berries, grapes and oranges are all great candidates. Juicy vegetables like cucumbers, celery, and olives are also packed with moisture. Meals that are liquid-based, such as soups or porridges, can also help you stay hydrated.

Frozen treats can also deliver a double whammy of cooling and hydration. Ice pops, slushies, and sorbets can be fun and tasty ways to get some fluids into your system, while also providing refreshing relief from the heat.

There is some research showing that certain animals, and even some people, tend to eat less when it is hot. That’s because metabolizing food is an energy-consuming process that can raise body temperature.

While it’s definitely not good for your health to stop eating, heatwave or not, some foods are harder to digest than others. These foods are “thermogenic,” meaning they create heat in your body during the intense digestive process.

All forms of proteins, for example meat, fish and eggs, are very thermogenic, especially red meat. Spicy foods containing cayenne pepper and ginger are also thermogenic, as are sweet potatoes and whole grains. That said, Dr. Minson admits that your body temperature rises slightly when you eat, and most healthy people won’t be too bothered by eating thermogenic foods.

Exercising in alarmingly high temperatures means you’re losing fluids faster than normal. To stay safe and adequately hydrated, follow: some common sense guidelines. Try not to exercise at the hottest times of the day. The early mornings and later evenings are generally cooler, and therefore easier on your body when you are exercising. Another way to keep your body cool is to stay indoors, or at least in the shade, and avoid direct sunlight as much as possible.

As a security measure, Dr. Minson advised not to train in a remote location. If you think you may be susceptible to sunstrokelet someone know where you are, in case of emergency.

Opt for low-impact exercises to minimize your fluid loss and keep your body temperature low. Certain types of yoga or Pilates — exercises that typically involve slower movements — don’t tend to raise your heart rate or your body temperature in the same way as sprinting up a hill. If you must do your cardio, try to avoid going all out — you don’t have to set a personal best during a heat wave.

In the heat, “if you feel like you’re working extra hard, you probably are,” said Dr. minson. It’s not uncommon to feel like your heart and muscles are over-stretched, even when you’re following your normal exercise routine. Know yourself and be aware of how hard you are pushing. If things feel strenuous, that’s a sign to slow down.

Finally, if it is very hot, taking a day (or a few) off is a good choice. Exercise is important for health, but so is rest.