What to drink in the heat to quench thirst and not to sweat - tips nutritionist

founder of the International Institute of Integrative Nutritionology

What are the best drinks to drink in the heat?

Summer heat and thirst are synonymous terms. In normal weather, the body uses an average of 1.5-2.5 liters of water daily, but in the heat at +30°C we lose one and a half times more moisture, so it requires replenishing water more often.

To prevent dehydration and malaise, it is necessary to properly replenish the lack of fluids. Only not all drinks will bring benefit and save you from thirst. We tell you what will help you get drunk enough and even sweat less.

In hot weather, the body needs more water. If the average need for liquid is 30 ml per 1 kg of body weight, then at high temperatures the norm should be increased to 40 ml.

Table of Contents

What to drink in the heat

Ordinary water

The best option for quenching thirst is pure water, which fills the body with life-giving moisture. However, I do not recommend drinking ice water in the heat – it can reduce immunity or provoke throat diseases.

In addition, icy drinks activate the sweat glands, which provokes sweat and dehydration of the body. Therefore, it is better to drink water at room temperature. You can add lemon, lime or fresh mint leaves for flavor.

Mineral water

Also a good option for drinking in the summer heat. Mineral water will help replenish the deficiency of useful salts, which are washed out in the heat with sweat.

For daily quenching of thirst, choose table or therapeutic mineral water. Mineral waters have a beneficial effect on digestion, are good for the liver, improve metabolism.

About what water is basically healthier for the body, read in our article.

Tea

Black and green tea can also be drunk in the heat in cold or hot form. Brew tea not strong, do not add sugar and remember the measure: no more than 3-4 cups a day.

A cup of hot tea will make you sweat at first, but then it will lower your body temperature.

Other drinks

In summer, you can drink other drinks to quench your thirst:

homemade compotes made without sugar;
fruit water;
homemade kvass;
plant milk – oat milk, soy milk, almond milk, coconut milk.

What you can not drink in the heat

Alcohol

Never quench your thirst with cold beer and other alcoholic beverages. Alcohol is dangerous in hot weather for a number of reasons:

provokes severe dehydration of the body;
increases the strain on the heart and blood vessels;
leads to poisoning;
increases heat production, which is doubly dangerous in high temperatures.

And alcohol can also be allergic. How to recognize it and what to do, read in the material below.

Sweet drinks

Sweet carbonated drinks and energy drinks, juices and morsels in bags are also not suitable for quenching thirst. Large amounts of sugar or sugar substitutes will only increase both thirst and appetite. If you want to drink chilled tea, choose a drink without sugar and syrups.

Coffee

For the duration of the heat wave, it is advisable to reduce the use of coffee, which has a diuretic effect and contributes to dehydration. One invigorating cup in the morning will be enough. Or stick to the rule: after each cup of coffee drink a glass of clean water to replenish the deficit of fluid in the body.