During the summer, the risk of dehydration increases due to the effects of high temperatures. For this reason, it is convenient to know and avoid some drinks that, far from hydrating, harm health.
Many people try to quench their thirst with the first soda they find on hand. Although it seems that any option is good to replace the lost liquid, there are certain drinks that cause dehydration.
It is important not to abuse them, since they do not quench thirst, nor do they serve to hydrate cells, especially in summer when fluid loss is greatest. Which are? We present them below.
The importance of being well hydrated
About 60% of the weight of the human body corresponds to the water content. This varies according to age, but is greater in infants and young children, and less during old age. In any case, this percentage gives us an idea of how important hydration is for the body.
Cells and organs need this fluid in order to function optimally. When the amount drops, whether from sweat, urine, feces, or breathing, dehydration occurs. The main negative effects derived from the lack of water are the following:
- Low physical performance and feeling of fatigue.
- Alterations in mood and cognitive ability.
- Worst gastrointestinal function.
- Greater difficulty in kidney function.
- Confusion and dizziness
- Fatigue.
- Infrequent and dark urine.
- Strong feeling of thirst.
Drinks that cause dehydration
Thirst is one of the first signals the body sends to indicate that it is necessary to hydrate. You have to trust it, as some studies suggest that fluid needs are variable and you can't set a quantity for everyone.
However, there is more consensus on the strategy to hydrate. Drinking water is the best option, apart from eating foods such as fruits, vegetables or broths, which also have a large percentage of liquid in their composition.
Beyond water, it is essential to pay attention to how we hydrate, since there are drinks that cause dehydration. This becomes more relevant in the summer season , since high temperatures further increase fluid loss.
1. Alcohol
Alcoholic beverages are not a good option to hydrate the body. The reason is that they have a marked diuretic effect on the body, which can vary according to the graduation of the type of drink.
It has also been observed that it can affect in different ways, especially if people were in a state of good hydration or with a small water deficit.
In any case, and due to its negative effects , it is not positive to recommend alcohol intake under any circumstances. It is also not good to use it as a fluid replacement drink.
2. Sugary drinks
This group includes a large number of different products. All of them have in common that they provide a large amount of sugar in their composition, and few or no nutrients. Some examples are commercial lemonades, oranges, soda or cola.
Its main problem stems, precisely, from its abundant sugar content. There are data that highlight and warn that sugary drinks are not a good method to replace liquids once dehydration has occurred. In fact, its effect may be contrary.
According to the evidence , they can also cause overhydration and an excessive burden on the kidney. This added to its relationship with metabolic problems, such as diabetes and obesity.
Read more: 5 foods to improve sperm quality
3. Drinks for sport
The data shows that most sports drinks are hydrating, as they provide the liquid and electrolytes that are lost with excessive heat. Despite this, considering them an option for hydration is a mistake.
Its composition is designed for athletes or people with an intense load of activity. In fact, ingesting them excessively carries the risk of negative health effects. Of these, the following stand out:
- Some are formulated with ingredients like caffeine, which causes an exciting and diuretic effect on the body.
- They can have taurine and other substances with a stimulating capacity.
- Those rich in sugar can cause gastrointestinal problems , such as vomiting, nausea or diarrhea.
- They provide a large amount of calories without nutrients.
4. Coffee
Coffee is a drink that has a diuretic effect. For this reason, there is controversy as to whether it can be classified as one of the drinks that cause dehydration.
Although there is variability between people, the data shows that this effect appears with high doses of caffeine and, on the other hand, it does not occur at lower or moderate doses.
The studies conclude that coffee, consumed within normal life guidelines, does not induce a greater loss of liquids compared to those that have been ingested.
But what is considered a high dose? According to the Administration Food and Drug Administration US (FDA), the limit would be 400 mg of caffeine for a healthy adult.
The best options to stay hydrated
Given the importance of water balance, especially during the summer, here are some tips to ensure optimal hydration.
- Drink a variety of liquids among the most suitable to hydrate the body: water, sparkling water, homemade fruit water, infusions or broths.
- Eat plenty of fresh fruits and vegetables.
- Always have a bottle of liquid on hand, especially for children and the elderly, as it seems that thirst signals are not as effective at these ages.
- Avoid making great efforts and outdoor activities in the central hours of the day.
In summer it is better to avoid drinks that cause dehydration
Dehydration during the summer can cause health problems. Therefore, it is best to avoid those drinks that can cause this state. Instead, it's best to choose varieties that help provide your body with fluids and mineral salts .
4 drinks that cause dehydration and that we should avoid in summer
By beauty tips
Dehydration, fatigue from high temperatures, digestive imbalances or food poisoning are the most common summer problems. How to avoid it with the diet?
For many people, the summer season is accompanied by changes in routines, including the way of eating. But, is it important to maintain a healthy diet during the summer?
The answer is yes. Nutrition, as at any time of the year, is decisive so that the holidays are not spoiled. In addition, it allows you to return in September with all the energy. Here are some tips for the summer diet.
Why pay attention to food in summer?
During the summer a series of circumstances happen that make eating a key point to be well and enjoy to the fullest. Those that affect immediately are the weather conditions and the change of routines, which mean increased hours of sunshine, good weather and, in some cases, holidays.
This often results in less rest, more skin damage, and an increase in between-day pecking with friends or family. Still, it is essential to keep in mind that a healthy summer diet is essential to ensure well-being. For what reason? What to consider? Let's see in detail.
Dehydration risk
Having good hydration is important for health . It is essential to pay attention to the quantity and quality of liquids that are drunk throughout the day. This becomes relevant in summer, since the climatic conditions are more conducive to increasing the risk of dehydration.
To help the body replace the fluids it loses, it is worth promoting the following habits:
- Drink liquids often and be guided by the feeling of thirst, which is the main warning sign.
- Choose drinks such as water, sparkling water or herbal teas .
- Avoid sugary drinks and alcohol , as they can promote dehydration .
- Eat plenty of fresh fruits and vegetables, which also contain liquids. The fruits that provide the most water are watermelon, melon, grapes, strawberries, peaches and papaya.
Special skin protection
The skin is one of the largest organs in the body and the first barrier that protects from external aggressions. In summer, when temperatures rise, exposure and the risk of assault increases .
In general, this is because the skin tends to be less warm and there is more contact with harmful agents such as UV rays, temperature changes, salt and chlorine in swimming pools.
Optimal nutrition can also improve the health and appearance of the skin. As a study published in the Nutrients magazine shows , healthy eating habits decrease the risk of aging and mitigate the effects of solar attacks.
So what foods should be prioritized to take care of the skin? Without a doubt, those that contain more vitamins, minerals, healthy fats and antioxidants. Some examples are the following:
- Nuts and seeds.
- Extra virgin olive oil.
- Orange, red or yellow fruits.
- Fresh vegetables, especially green.
- Lean meats and fish.
Decrease intake and maintain quality
Some studies and surveys of spontaneous intake show that, with high temperatures and humidity, there is a tendency to eat less. Therefore, since the intake is less, it is more relevant that eating in the summer is healthy .
Thus, it is necessary to eat more nutritious foods and eliminate to the maximum all those superfluous ones that provide calories and energy and few nutrients.
- Nuts, fruits, fresh vegetables, fish, eggs, legumes or whole grains provide nutrients.
- The snacks savory, prepared dishes, the pastries , white bread or energy drinks are high in calories, sugar and refined flour. They can have a place in the diet, but not in excess.
Routines and good eating habits
As some are aware, summer and the vacation period can be a time when regular routines are often more lax. The most common changes are usually related to sleep and meal times. Also, with the type of food and drinks that are chosen.
Consequently, at the end of the summer, the result may be negative. Thus, difficulties in adapting again may appear, and even problems of discouragement and depression . To avoid it, it is best to keep the same routines regarding the diet and its schedules.
Food security inside and outside the home
One of the successes of a healthy diet in summer is to avoid infections and possible poisonings due to a bad food. Not surprisingly, and as the Spanish Food Safety Agency indicates , the summer season is critical with regard to food poisoning.
This is due to the increase in temperature and the greater tendency to eat outside the home. Minimizing this risk is possible, especially when some security measures are put in place.
- Maintain adequate hygiene of hands and spaces where food is handled, before, during and after cooking.
- Separate raw food from cooked food.
- Do not eat perishable foods that have been kept at room temperature.
- Cook as soon as possible, and refrigerate immediately.
- Ensure good conditions of maintenance and transport of food when it is consumed outside the home.
What to remember to ensure a healthy diet in summer?
A healthy diet in summer goes through some aspects beyond food. Among them, it is important to highlight the times and routines of meals , the observation of food hygiene measures , and paying special attention to hydration.
All this without forgetting that, during the summer, we must continue betting on fresh and nutritious foods that help the body to function well and prevent diseases.
What is the importance of healthy eating in the summer?
By beauty tips
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