Hydration in summer: How to effectively take care of your body on hot days

1. Which water really hydrates?

Not all water hydrates the body in the same way. Studies show that drinks containing electrolytes and carbohydrates can maintain hydration more effectively than water alone. This is because electrolytes help retain fluids in the body, and carbohydrates support their absorption. Therefore, in situations of increased physical exertion or intense sweating, it is worth reaching for isotonic drinks or mineral waters rich in electrolytes.

2. How to hydrate properly?

In addition to drinking water, other beverages and foods also support hydration. Soups, coconut water, herbal infusions, and diluted fruit juices not only provide fluids but also valuable nutrients. Eating fruits and vegetables with high water content, such as watermelon, cucumber, and strawberries, can significantly contribute to maintaining adequate hydration levels. It is also important to drink fluids in small portions throughout the day. This is more effective in hydrating the body than drinking large amounts infrequently.

3. Electrolytes and their role during hot weather

Electrolytes such as sodium, potassium, magnesium, and calcium play a key role in maintaining the body's water and electrolyte balance. During hot weather, we lose a significant amount of these components through sweat, which can lead to muscle and nervous system dysfunction. Regular replenishment of electrolytes through a proper diet or isotonic drinks is essential for staying healthy on hot days.

4. Recipes for homemade isotonic drinks:

Classic lemon isotonic drink:

• 1 liter of mineral water

• juice of 1 lemon

• 3 tablespoons of honey

• 1⁄4 teaspoon salt

Isotonic drink with coconut water:

• 3 cups of coconut water

• 1 cup of mineral water

• 1⁄2 cup lemon juice

• a pinch of sea salt

Apple and mint isotonic drink:

• 400 ml apple juice

• 600 ml of water

• 1⁄4 teaspoon salt

• a few sprigs of fresh mint

All ingredients should be thoroughly mixed and chilled before consumption. Remember that proper hydration is not only a matter of the amount of fluids you drink, but also their quality and nutrient content. Adjust your drinking habits to the weather conditions and your body's needs to enjoy health and energy throughout the summer.

‍

Bibliography:

1. https://pubmed.ncbi.nlm.nih.gov/39949867/

https://pubmed.ncbi.nlm.nih.gov/10919961/

https://pubmed.ncbi.nlm.nih.gov/9694412/

https://pubmed.ncbi.nlm.nih.gov/9694412/

https://pubmed.ncbi.nlm.nih.gov/9232555/

https://pubmed.ncbi.nlm.nih.gov/9303999/

https://pubmed.ncbi.nlm.nih.gov/10410838/

https://pubmed.ncbi.nlm.nih.gov/3787397/

‍

Prepared by: Justyna Kurasz

‍