In the heat, it is recommended to drink salted water. The main thing is to choose the right salt

certified clinical geneticist, nutritionist, expert of UniProf Academy of Physicians

Why drink salt water in the heat?

It’s far from news – water is essential for the proper functioning of the body. Ideally, you don’t have to wait until you are thirsty. This warning mechanism works with a delay, it “sounds” the alarm when the body is already dehydrated by at least 3%.

Why you need salt

The adult body is about 65-70% water, and in order to maintain this balance, the body must maintain a balance between the water excreted through sweat and urine and the fluids we drink. It is in maintaining this water balance that a trace element such as sodium intervenes. The regulation of the body’s water content depends largely on the ratio of sodium to potassium.

Potassium promotes the excretion of excess water by the kidneys, while sodium is necessary for its retention. By limiting water loss, sodium (which is what salt is made of) can prevent dehydration. Which is especially true during the hot season.

About what salt is more useful for the body, told in another article.

During temperature spikes, the human body is able to regulate body temperature. This regulation is realized due to:

• passive evacuation of skin heat through the pores;
• active evacuation of heat through evaporation of sweat.

Once on the skin, sweat evaporates and allows the body to cool down, but this process requires water. Sodium limits its excretion by the kidneys, which helps thermoregulation.

Thus, good hydration and adequate sodium intake (e.g., with salt) can lower body temperature, limit heating of internal organs, and prevent health complications.

When salt deficiency occurs

In normal weather, sweat evaporation is 20%, but when it is very hot, this percentage can increase to 75%, causing a significant loss of water and with it sodium.

When there is a severe deficiency of this substance, it is almost impossible to drink, which greatly increases the risk of dehydration. But, in addition to hot weather, sodium deficiency can be caused by:

• an improper or too strict salt-free diet;
• prolonged vomiting or diarrhea;
• prolonged elevation of body temperature during illness.

Sodium deficiency is quite common in the elderly and affects the feeling of thirst. The ability to sweat also changes with age: in old age they sweat much less and less often, so such people should be especially careful in the heat.

Why drink salt in the heat and how to do it properly

Sodium supplements in the form of mineral water or salted ordinary will help prevent dehydration in hot weather. But in this case, it is important to choose the right salt – stone, Himalayan or Mediterranean salt will do. But it is better to refuse table salt – it does not saturate the water with sodium.

You can also drink special isotonic drinks enriched with salts. Such water is especially appreciated by athletes, who use it to fight dehydration during training and optimize the work of the body. More about whether you can drink during a run, told in another material.

In addition to water retention in the body, sodium is involved in the regulation of blood pressure, in muscle contraction, cell nutrition and transmission of nerve signals.

It is important to remember that everything must be in moderation: other trace elements, such as potassium, should not be forgotten. Along with sodium, it is involved in maintaining the water-salt balance. Therefore, it can also be considered as a supplement in hot weather, especially if you are prone to edema.

An important point: sodium tends to “leach” minerals from the body. Therefore, when using sodium waters for a long time, it is worth connecting the mineral complex to the daily diet.