The red summer has come, and we are languishing from the heat again. Therefore, we remind you how to behave correctly, what to drink and what to eat in order to maintain your water-salt balance!
First, a small reminder about what was already in last year's article "Quenching thirst: how to do it right" — on average, you need to consume 2-3 liters of water per day. That is, it is water, not compotes-teas-juices.
Drinks
If you do sports in the summer, then you need to drink more water and it is desirable that it be silently salted, since in the heat you sweat especially profusely and together with sweat salts are excreted from the body. And the supply of salts needs to be replenished. Mineral water without gas or with already released gas is quite suitable for this. People who are seriously engaged in sports prefer to drink special sports drinks containing all the necessary elements. But you'd better talk to your coach about this.
Juices-compotes-fruit drinks are also welcome, but sugar should be put there at a minimum.
You need to drink in small portions throughout the day, and not just 2 liters at once. In this case, you can simply overload your kidneys. Cold water is absorbed by the body faster.
In the heat, it is undesirable to drink alcohol and caffeine. Instead of another cup of coffee at work, you should drink a glass of water or herbal tea. The same applies to food that causes thirst (salty, spicy, peppery).
Food
And I also want to share with you a small list of fruits-berries-vegetables with a percentage of water in them (per 100 g of product) in ascending order:
Pear — 83%;
Cherry — 84.4%;
Cherry — 85%;
Orange — 88%;
Peach — 88.9%;
Apple — from 84% to 90%;
Melon — 90%;
Watermelon — 92.6%;
Tomatoes — up to 94%;
Salad — 96%;
Grapes — from 55% to 97%;
Cucumber — 97%.
It is also worth knowing that products containing a large amount of sodium salts retain water in the body. Products containing sodium: sea cabbage, crabs, fresh carrots and beets, rye bread, hard cheeses, eggs, beef. If you have kidney problems, then you should not abuse all of the above. Foods with a high content of potassium and calcium, on the contrary, remove water from the body, so in the heat it is worth refraining from excessive consumption
And then there are Chia seeds, which contain a large amount of protein and help to keep water in the body. I don't know if we can find seeds that were eaten by the ancient Aztecs, but perhaps you will find them in stores selling sports nutrition and drinks.
Here is a small cheat sheet on maintaining water balance in the heat. In the meantime, I will prepare a selection of recipes for drinks that quench thirst well.
