Nutrition

How much water to drink in summer and in hot weather?

Taking stock of your water needs in summer, to stay well hydrated and healthy is a priority issue. Whether it’s for children, seniors or everyone, consuming enough water will allow you to have a great summer.

Drink enough water: why is important for health?

Drinking helps transport nutrients to cells and eliminates bacteria from the body. A human being does not survive more than a few days if he does not drink. Drinking helps prevent many diseases and ailments (cystitis, constipation, fatigue, sunburn, sinusitis, gout).

How much should you drink normally?

In normal times, that is to say without a heat wave or significant heat, it is advisable for men to drink 2.1 lt every day and women 1.5 lt. These are in any case the advice of the European Food Safety Authority (EFSA). Note that EFSA makes a difference between men and women. Indeed, men should drink/eat a total of 2.6 lt per day, including food water and women a total of 2 lt. Efsa estimates that we absorb about 500 ml of water with food. Harvard University is less precise than Efsa, in an article published in July 2015 in the Harvard Health Letter, this world reference institution recommends drinking between 880 ml and 1.47 lt per day, or between 4 and 6 glasses of water daily.

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In case of high heat and heat wave?

In this case, a kind of popular wisdom often recommends 8 glasses of water a day. But there is no study confirming or invalidating this “magic” number of 8 glasses of water per day.

Different individual needs

A great difficulty for specialists to issue a fixed daily recommendation is that the needs of each individual can vary greatly, not to mention differences in temperature and air humidity. For example, a person practicing a sport in full sun at noon in the summer will probably need to drink liters of water, and not limit themselves to 8 glasses of water per day. A good method is to always drink when you are thirsty. Pregnant and breastfeeding women will also likely need to drink more than the average woman. Your doctor or nutritionist can give you personalized advice.

How do you know if you are drinking enough?

A practical advice to know if you are drinking enough is to look at the color of your urine, if it is clear, it is that you are drinking enough, if on the contrary it is (yellow) dark, it is that you should drink more during the daytime. There are also “smart” scales that measure the body’s hydration level for a more accurate result. In summer, it is advisable to eat seasonal fruits containing a lot of water such as watermelon or melon. In addition, it is important to favor water over sodas and other sugary drinks, particularly in the event of a heat wave.

Simple idea to not drink only water

Tea, or rather herbal tea, cold mint is an easy drink for you and your family to prepare. Place 4 sachets of mint tea, or several fresh mint leaves, in a teapot. Boil 1.5 lt of water and pour the boiling water into the teapot, possibly adding sugar. Put the teapot in the refrigerator, possibly bottle it. Drink several glasses a day.

How to take your water with you during the summer?

As you know, the risk during the summer season concerns dehydration. The elderly and children are more at risk, but in reality everyone is affected. Everyone must therefore take the lead in drinking regularly. So obviously, it’s not a problem if you’re at home, but it’s a little more complicated outside. Indeed, even if you can take a bottle of water with you, it can quickly become lukewarm, even a little hot. In addition, if you do a sporting activity, the container is not always suitable in terms of volume and practicality.

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This is why we advise you to opt for a customizable water bottle, because in this way, it will perfectly meet your needs.

  • For warmth, consider choosing an insulated water bottle. So your drink will stay cool. Your water bottle can also keep warm, if you want to drink tea or herbal tea. Indeed, during hot weather, it is not necessarily recommended to consume iced drinks, because the temperature contrast is too great. For tea, know that there are gourds with an infuser.
  • For sport, take a suitable cap. You can opt for a sports cap or a cap with an integrated straw. In any case, the wide opening is not really recommended, unless you want to take a shower while drinking.
  • For capacity, it is better to start with large volumes. We advise you to choose at least a 600 ml bottle.

One last thing, for children, think about flocking with their first name. This will prevent them from exchanging their water bottle with their friends. In this time of a pandemic, it is rather a good idea. All you have to do is think about the material of the gourd.

[HighProtein-Foods.com]

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