How to replenish water in hot summer?

Summer is coming and the sun is shining. In such a weather, you can sweat a lot on the way to work or go shopping, not to mention the sweat when taking part in physical exercise and outdoor work and working in high temperature. The lost water should be replenished by drinking more water. How can we judge whether the body is short of water and what kind of drink should we choose?

to know how to properly rehydrate, we first need to know what substance our body loses because of sweating, that is, to understand the composition of sweat. Our sweat is not tasteless pure water, but salty liquid. This is because in addition to 99% of water, sweat also contains sodium, potassium, trace amounts of calcium and magnesium, water-soluble vitamin C and a variety of B vitamins, as well as a small amount of water-soluble nitrogen-containing substances, which are derived from protein metabolism.

thirst is often used as a method to judge whether the body is short of water. In fact, when feeling thirsty, the body water shortage has exceeded 1% of the body weight.

we can also judge whether we are short of water by the color of urine. The light lemon color of urine indicates that the body is full of water, and the deeper the yellow, the more you need to replenish water. Need to remind is, kidney, heart function is not good, drinking water should consult a doctor.

according to the dietary guidelines for Chinese residents, normal people drink 1500ml-1700ml daily. The specific amount of drinking water should be increased or decreased according to age, temperature, labor or exercise intensity, sweating amount, etc., and the amount of drinking water varies with age.

plain water and mineral water are safe and hygienic, cheap and easy to obtain, without heat burden. They are the basic substances for maintaining normal metabolism and physiological function. The most important thing we should drink is this kind of “non additive” water.

tea and black coffee are low in calories. Tea is rich in tea polyphenols, not only has antioxidant effect, but also can improve vasodilation function. Caffeine in coffee can block the brain’s acceptance of adenylate, keeping the brain awake, helping you focus and reducing fatigue. It can also double the effectiveness of antioxidant phenols, but drinking a lot of coffee can affect sleep, and it is recommended to take no more than 300 ml per day.

the dietary guidelines for Chinese residents recommend drinking 300 grams of milk a day. Milk is an important source of calcium, magnesium, potassium and vitamin D. drinking more milk can help improve bone mineral density.

the energy of every 100 ml beverage is less than or equal to 17 kJ, and the energy provided by fat is less than 50% of the total energy, which can be called “calorie free”. Although the calories contained in these drinks will not have adverse effects on the body, they are easy to make people prefer sweets and drink less.

for example, 100% fruit juice, vegetable juice, sports drinks, etc. can be properly drunk in the case of hypoglycemia and exercise. They can help the body to replenish electrolytes and sugar in time, but they are not necessary.