You’ve heard from various sources of information that you need to hydrate properly, especially on heat, but do not know exactly what is the amount of fluid recommended for you? A specialist tells you how to moisturize yourself in the summer.
If you want to find out which fluids are effective for hydrating yourself in the warm season, when the temperatures of the thermometer, how to calculate the fluids and when limiting water consumption, Sorina Onceanu, internal medicine physician, Gral Baneasa clinic, we – answered some questions on this subject.
Learn how to hydrate yourself in the summer, especially if you do sports
Question 1: What is the ideal amount of liquid recommended daily?
Answer: “The human body contains a large amount of water, varying between 50 and 70%, depending on age, sex, the amount of fat accumulated (on average 60% for men and 50% for females, ranging from 50% in obese people up to 70% in the weak adult). Under normal conditions, an adult metabolizes around 2.5 liters of water per day, the difference between intake and water loss.
The amount needed to replace urine losses is about 1-1.5 liters / day in the healthy adult. In addition, the insensitive losses in the skin and lungs (respiration) of about 650-850 ml / day are added to an 70 kg adult, which may be higher in fever, high temperature, or physical strain. Also, a small amount is the gastrointestinal loss (~ 200 ml water / day), which may become noticeable when vomiting, diarrhea or both occurs.
To answer the question about how to hydrate properly in the summer, we recommend a daily intake of 35 ml / kg in adults, 50-60 ml / kg in children and 150 ml / kg in newborns, which means a necessary daily ~ 2-2.5 l / day in adults, depending on body weight. Pregnancy and lactation require an additional ~ 600-700 ml. ”
Question 2: Are the same rules for hydration valid for those who do sports?
Answer: “If you want to know how to moisturize yourself in the summer, keep in mind that the need for water is increased in the case of people who exercise hard or work in high temperature conditions. Children have a higher risk of dehydration in conditions of an elevated temperature because they have a higher metabolic rate, which produces an increased amount of heat, and the skin surface relative to weight is higher (it depends on temperature regulation, sweating).”
Question 3: What liquids are indicated for optimal hydration?
Answer: “Depends. If you want to know how to hydrate yourself in the summer, first of all, it is important to know that what we call “water loss” is, for the most part, water and electrolytes (salts, minerals). Under the conditions of daily life, electrolyte losses are easily compensated by a varied diet that contains many vegetables and fruits.
In this context, water is the most convenient solution for maintaining optimum hydration. The situation is changing for people who are exercising an intense physical exercise (most often sports) or working at high temperatures because, as mentioned above, sweat loss increases both in water and especially in salts.
Under these circumstances, optimum hydration for those who do sports, for example, will necessarily mean a combination of water and salt, whether we are talking about specially created beverages (with an increased electrolyte content to compensate for losses but which, does not hydrate as well as water), or water and fruit (the most handy solution).
As for the other liquids, alcohol not only does not hydrate but, on the contrary, accentuates dehydration. Also, coffee and tea are both diuretic, which means that the thirst sensation will appear earlier than in the case of water consumption. Drinking carbonated beverages, although they can provide a momentary energy boost, have no nutritional value. ”
Question 4: When can it be excessive hydration?
Answer: “Hydroelectrolyte balance is a fine balance between loss and intake of water and electrolytes and is kept in a very small interval, despite large variations in food intake, metabolic activity and environmental factors. Homeostasis of liquids and electrolytes is mainly maintained by the kidneys, which maintain the constant relationship between the two major components, water and sodium.
Excessive hydration (water intoxication) occurs when the body receives more water than the excretion, causing the dilution of the (otherwise normal) sodium content. It usually occurs in people with cardiac, liver or kidney pathology, but can also affect healthy adults such as athletes, marathon participants (due to the imbalance between large water intake and higher sodium losses through sweat, which leads when diluting residual sodium in the vessels – hyponatremia).
The initial symptoms are unspecific, so the urine color is very important: if it is almost colorless, the risk of excessive hydration is high. The brain is the most susceptible organ to be affected by hyperhydration, so initial symptoms are headache, confusion, dizziness, which can be easily alleviated by adjusting the intake of liquids. Otherwise, nausea and vomiting may occur, muscle cramps, mood swings (lethargy, irritability, restlessness), paralysis, or, even more severe, cerebral affection, coma and even death (due to cerebral edema) . ”