Hydration in summer: what to drink to refresh

In summer, the heat, the increase in activity, having more daylight hours, and long exposures to the sun make us lose more body water and we can get dehydrated without realizing it. Therefore, it is essential that we know how to hydrate in the best way, especially in the case of children.

When the summer settles, we begin to hear about the feared "heat stroke" and the need to hydrate ourselves to avoid them. Our body can not store the water it consumes, so it requires us to contribute the amount it loses in different functions throughout the day (breathing, sweating and evacuations).

Both the World Health Organization (WHO) and nutrition specialists recommend a water intake of between 2 and 3 liters per day, depending on age, weight and sex, since this is the amount of fluid that we normally lose per day and that we need to replace. And in the case of children, a daily fluid intake of 1.5 liters.

Benefits of proper hydration in children and adults

You have to remember that proper hydration:

1. Regulates body temperature
2. It promotes the transport of nutrients and the elimination of toxins
3. It also preserves the good condition of the joints, mucous membranes and skin.

Therefore, hydration is essential for our body to function properly, and doing so with the most appropriate drink will provide well-being and help us lead a healthier life.

Tips to avoid the dangers of heat

Experts recommend the following measures to prevent the sun and high temperatures of summer from becoming a hazard.

- Drink water frequently. When we sweat more, in summer we lose more water than during the rest of the year, so we run the risk of becoming dehydrated.

- Avoid physical exercise in the hours when the sun hits hardest, Like noon.

- Dress light, wide and breathable clothes.

- Find the shade and avoid staying in the sun too long, since there may be danger of heat stroke.

- Shower and soak your face with some frequency, if you are suffering from very high temperatures.

- Try to stay in places with fans or air conditioning.

What should we drink to refresh ourselves?

- Water. The water ends with thirst, refreshes and also, we can soak our faces and heads, avoiding the danger that comes with excess heat.

- Refreshments. There are many flavors and types (cola, orange, lemon, etc). They refresh and quench thirst, but due to their high content of sugars, if they are taken in excess, they end up suffering in opposite effect, that is, they make us thirsty.

- Juices They keep all the properties of the fruit intact. Thanks to this quality and its high water content, they not only serve to hydrate us, but also provide us with vitamins and energy.

- Ice cream and smoothies. The poles and slushies are good allies to combat the heat, since water forms the main part of its composition. The milkshakes also give us milk.

- Energy drinks. They are recommended for those people who after physical exercise, need hydration and a contribution of energy. In addition, they quench thirst and refresh.

- Infusions. Cold or hot, its high water content makes it good allies to fight thirst.

The advantages of mineral water

Mineral water is a very natural way to replace the amount of water that we need, because it is a pure product that provides essential minerals for the proper functioning of our body.

In fact, 2 liters of natural mineral water per day give us more than 20 minerals and trace elements and cover between 5 and 8% of your daily needs. It treats, then, of a rich and intelligent hydration with healthy advantages.

Marisol New
Advice: ANEABE (National Association of Bottled Drinking Water Companies)