How to hydrate your body in the summer

To quench your thirst in hot weather, you can easily find a glass of cool water and drink it immediately. However, drinking a lot of cool water during the day is not necessarily good.

How much water does your body need?

The average amount of water excreted from the body through urine of an adult is about 1.5 liters/day. On the other hand, we also lose nearly 1 liter of water per day through breathing, sweating and bowel movements. However, the water replenished through food is only about 20% of the body's fluid needs.

Medical research recommends that men should drink 3 liters of water per day, and women 2.2 liters. That is not to mention the water needs of different types of labor, such as office workers, workers in mines, construction sites, pregnant or breastfeeding women, and sports players...

How to properly hydrate your body in the summer.

Adult men need to drink an average of 2.5 liters of water per day, women need about 2 liters. The water source in the menu includes daily food (accounting for about 20% - 30% of the body's water needs) and drinks ensuring the remaining 70% - 80%, however, this ratio depends on each person's specific menu.

When exercising, players easily lose 1%-2% of their body weight through sweating, equivalent to 0.6 - 1.2 liters of water. For sports that require intense and continuous movement, including long-distance running, the amount of water lost is even more. Not replenishing water or replenishing water improperly causes severe dehydration, increases body temperature, increases heart rate leading to exhaustion, cramps, and even stroke.

How to hydrate healthily in the summer?

The need for water on hot summer days is very high, so timely water replenishment to compensate for sweat loss to balance body temperature and avoid feeling tired and stressed is necessary.

However, like anything, too much or too little is not good because drinking too much will overload the kidneys, along with nutrients and trace elements that will also be excreted through the excretory system.

You should drink water that is neither too hot nor too cold, the most suitable is 10-30 degrees Celsius. You need to drink slowly, the slower the better. Drinking a lot of water in a short time will quickly dilute the blood, increasing the burden on the heart, which is very dangerous if you exercise, run or do heavy work at the same time...

Depending on the constitution, physical condition and nature of each person's work, there will be a reasonable supplement. Normal people who do not have to exercise much only need to drink a little more than usual. Athletes, or manual workers, whose bodies excrete and secrete a lot of sweat, can drink an additional 0.5 - 1 liter per day.

Remember, when drinking, you need to drink slowly, slowly so that your body can absorb the amount of water you are replenishing. You should limit drinking too cold water in hot weather because cold water will lower the body temperature and slow down the metabolism, on the other hand, drinking too much cold water can easily cause sore throat.

According to Alobacsi.vn