How to rehydrate when the heat lasts for a long time

Experts recommend eating foods containing a lot of water, limiting the use of caffeine, alcohol and avoiding foods that are difficult to digest when it is hot.

Hot weather can dehydrate the body, causing symptoms such as dizziness, nausea, and headaches. Dehydration causes the heart rate to increase, blood pressure to drop too low, leading to seizures, heat stroke or creating kidney problems. Experts point out some measures to help rehydrate the body in the hot season.

Drink a lot of water

The first and simplest measure is to add enough fluid to the body. High temperatures make it difficult to measure water loss. Normally, the body excretes fluid in the form of waste water or sweat. However, when the humidity is too great (especially in tropical countries), it is more difficult for people to notice the amount of sweat produced.

The “golden rule” of rehydration is to drink when thirsty. However, some people do not like to drink plain water, or rarely feel thirsty. Experts suggest replacing it with juice or milk, tea, or even soda, but they also note that these drinks are high in sugar, which can cause other health problems.

Limit caffeine and alcohol

According to Dr. Kelly Hyndman, an expert at the University of Alabama, Birmingham, people who are sensitive to caffeine should limit their use of coffee or energy drinks in the summer. Research shows that coffee has a rehydration effect, but they are not beneficial for people sensitive to caffeine.

Besides, experts also recommend avoiding alcohol in hot weather. Research shows that alcoholic beverages are diuretics, causing the body to lose more water.

Besides drinking filtered water, experts recommend that each person should compensate for mineral salts in hot weather. The reason is that when you sweat, the body not only loses fluid, but also excretes salt. Therefore, it is equally important to replenish salt and electrolyte intake.

Chris Minson, a sports physiologist, says people need to distinguish between sports drinks and energy drinks. Energy drinks are often high in sugar and caffeine, but without salt or electrolytes. Meanwhile, sports drinks contain electrolytes, adding salt and minerals to the body.

A woman drinks water while working from home. Image: Freepik

Eat foods that contain a lot of water

All foods or beverages that contain fluids, such as fruits and vegetables, effectively rehydrate. They also contain essential nutrients like fiber, which are beneficial for overall health.

Watermelons, peaches, berries, grapes, and oranges are all recommended summer foods. Vegetables such as cucumbers, celery and olives also contain large amounts of liquid. Experts recommend eating soup or porridge in the summer, instead of foods that contain too much protein.

Avoid foods that are difficult to digest

Many studies show that some animals, even humans, tend to eat less when it’s hot. The reason is that the process of metabolizing food requires a lot of energy, which increases the body’s temperature. Hard-to-digest foods are more “thermogenic”, which means they generate a lot of heat during digestion.

All forms of protein, such as meat, fish and eggs are highly thermogenic, especially red meat. Spicy foods, containing chili and ginger or grains, sweet potatoes also generate heat.

Therefore, experts recommend that people limit the consumption of these foods in the summer so as not to feel frustrated.

Thuc Linh (Follow NY Times)


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