Summer season is, surely, the season during which correct hydration requires particular consideration, particularly given the absurd temperatures of the current. Regardless of the recognition of this matter amongst athletes, it additionally applies to those that don’t interact in common bodily exercise.
Clearly, ingesting water often is the first advice for hydrating correctly. We must always eat roughly 250 ml of water for each quarter-hour of train underneath regular situations (subsequently, 1 liter of water throughout an hour of coaching could be optimum). To coach with excessive temperatures, nonetheless, we should purpose for double. One other piece of recommendation is to not wait till you’re thirsty to drink water: thirst shouldn’t be a very correct indicator of dehydration as a result of by the point we really feel it, we’re already dehydrated.
As soon as the “fundamentals” have been clarified, responding to a bodily want that adjustments with rising temperatures requires extra particular measures: “One is to regulate the quantity of water we take in, and the opposite, no much less vital, is to verify the colour of our urine,” explains Dr. Edoardo Tacconi, who has supplied useful tricks to hydrate correctly in the course of the hottest months of the yr, corresponding to in the course of the summer time.
Dr. Edoardo Tacconi’s recommendation is crystal clear: “Don’t underestimate the lack of macro and hint parts throughout bodily exercise: the extreme sweating of bodily exercise causes us to lose sodium and chlorine specifically, and it’s exactly these two molecules that make up desk salt, which shouldn’t be eradicated however managed optimally.”
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Management the quantity of water you drink
Dr. Tacconi’s most vital piece of recommendation is to restrict our water consumption. We nearly all the time drink solely when thirsty, however this will not be enough for a lot of people. Genuinely, in case you understand the stimuli of thirst, it signifies that the dehydration course of is already current; subsequently, you must all the time try to anticipate it.
Beneath optimum temperature situations — that’s, 20 levels and 60 p.c humidity — the rules advocate that ladies eat at the very least 1.5-2 liters of water per day and grownup males eat at the very least 2-2.5 liters of water per day. Due to this fact, it’s apparent that in hotter climate, it’s prudent to drink extra water. Persevering with with the indicators and signs of dehydration, experiencing persistently dry lips or pores and skin is a sign that correct hydration is urgently required.
Colour and weight of urine
Urine needs to be clear after intense and extended muscular exertion; if it’s not, you must drink extra water. It may be helpful for athletes to weigh themselves earlier than and after bodily exercise (bare) to find out the quantity of fluid misplaced.
Eat seasonal fruit
They’re nutritious meals that comprise a substantial amount of water. That is the case, for example, with melons and watermelons, which additionally contribute to the consumption of many hint parts (copper, iodine, iron, and fluorine, amongst others) that may be misplaced in the course of the summer time because of perspiration. Furthermore, these fruits are a wealthy supply of nutritional vitamins and fiber.
Scale back alcohol
As is widespread information, alcohol dehydrates the physique and produces poisonous byproducts. Due to this fact, it’s all the time advisable to eat a substantial amount of water throughout dinners and between drinks. To not point out that it might probably additionally alleviate the discomfort related to a hangover.
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