Summer is coming and the heat wave too! Faced with the risks associated with high temperatures and can cause excess mortality during the summer, it seems crucial to expand vigilance reports reminding how it is essential to properly hydrate his body. But what are the good reflexes to adopt? How much water to drink each day? At what moment ? At what frequency ? So many questions that deserve in-depth answers!
Maintain your water balance, a necessity?
According to the study * conducted by Professor of Physiology Eric Jéquier , and Florence Constant , a public health doctor, the essential role of water in our metabolism is often ignored within the nutritional recommendations. Yet water is the main constituent of our body; it represents about 60% of our weight in adulthood and even a little more in children under 12 years. Characterized as a vital nutrient for our organism, the water present in our cells has unique properties of solvent, carrier, thermoregulation, lubricant, shock absorber ...
Therefore, it is essential to ensure that each day's water balance is maintained, that is to say balance the best contributions and losses of water in the body. For optimum hydration, it is necessary to compensate for its water balance every 24 hours .
Why is it better to drink more than usual in the summer?
The water produced by our metabolism or even contained in our diet is not enough to meet our daily needs. In order to avoid early dehydration, specialists recommend drinking 1.5 liters of water a day , the equivalent of a bottle of water! In summer, we evacuate more often the water retained by our body: perspiration, sweat ... it is then important to hydrate better by drinking more frequently during the day!
Who are the first victims of dehydration?
The risks of dehydration concern more mainly infants and the elderly , their organisms being more fragile! Nevertheless, adults are not spared.
What are the signs of dehydration?
Warning signs of dehydration exist: concentration decrease, decrease of vigilance, decrease of performance, fatigue, headaches ...
The first sign of alarm is the feeling of intense thirst ; when it shows itself dehydration is already well established. To avoid rapid dehydration, it is best to drink before thirsty!
Is sport a dehydration factor?
The practice of an intense sport can accelerate the process of dehydration of the body, so it is important to take into account this parameter and drink more and more often if you exercise; it is a question of compensating for the loss of water of the organism! Note: a jog of one hour causes the average loss of a liter of water by the body. To compensate for this effort, it is recommended to drink 1 liter of water before departure.
Maintaining a good hydration of the body helps maintain the optimal functioning of our body! A word to you ...
* 2009 study in "The Cahiers of Nutrition and Dietetics ", conducted by Florence Constant (Doctor and PhD in Public Health, head of clinical research at Nestlé Waters) and Eric Jéquier (Professor of Physiology, recognized expert in nutrition ) and entitled " Why should I drink water?"
