When we think of hydration, the first thing that comes to mind is a big glass of cold water, but there are even more effective drinks for staying hydrated in hot weather.
• Also Read – Beware of heatstroke: Here's how to prevent and relieve it
What you should eat and avoid to stay hydrated.
Best drinks to hydrate
1- Best: Milk
Surprisingly, according to a study from the University of St. Andrews in Scotland, it is milk, not water, that is the most hydrating drink.
In fact, slightly sweetened or protein drinks are a good choice to stay hydrated for longer, such as milk, which contains sugar in the form of lactose, proteins and sodium, which help retain water in the body longer by reducing urine production. CNN reported.
2- Water, important
Naturally, water remains the drink of choice for hydration, according to the Quebec government, which reminds the body that “no other drink is healthier.”
However, the latter recommends that for those who find it difficult to take “plain” water, change the drink by choosing carbonated water or adding natural flavors such as strawberry slices, cucumber, watermelon juice or fine herbs like mint. Or lavender, for example.
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However, avoid commercial flavored water, liquid, or powder, which may be particularly sweet or whose acidity promotes tooth erosion.
3- Sports drinks
Sports drinks are flavored beverages that typically contain a mixture of sugars, carbohydrates, and electrolytes such as sodium that are designed to replace fluids lost through sweat during exercise.
However, experts agree that water alone is sufficient to meet the needs of an athlete who hydrates before, during and after exercise for less than an hour.
However, taking a sports drink can be an interesting solution during long or repetitive exercises, especially during hot periods, which lead to significant sweating.
Be careful, though, these drinks aren't designed with kids and their activity level in mind, especially since some contain high levels of caffeine and therefore pose health risks to kids, according to a study by the Canadian Pediatric Society.
Drinks to Avoid
Conversely, to stay hydrated, it's best to avoid:
– Sweet drinks
Fruit juice or soft drinks: Drinks with more concentrated sugars are not as hydrating as other low-sugar drinks.
Because while they spend a little longer in the stomach and empty more slowly than regular water, these drinks enter the small intestine to be diluted by osmosis, a process that “pulls” water from the body to dissolve sugars.
Ultimately, the ratio of water intake to water needed to break down sugars does not make them good drinks for hydration.
– Alcohol
Alcohol acts as a diuretic, meaning its consumption stimulates urine production and, therefore, the frequency with which you need to go to the bathroom. So when you drink alcohol, your body loses more fluids than it consumes.
Joel Lemay / QMI Agency
According to the Éduc'alcool website, alcoholic beverages interfere with the body's ability to absorb fluids, preventing the kidneys from reabsorbing enough water from urine.
Coffee and Tea: Good or Bad?
In the same vein, high doses of caffeine also have a diuretic effect on the body, but studies disagree on its effect on the body and its magnitude.
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According to the website of the Chief Scientist in Quebec, caffeine increases urine output when daily consumption is between 240 mg (about two coffees or five to six cups of tea) and 640 mg, but nothing leads us to believe that. The person is getting dehydrated.”
“You can drink your morning cup of coffee in peace: moderate consumption of caffeine is no more dehydrating than an equivalent amount of water,” we read.
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