These past few days, the mercury has been soaring and the fans are running at full blast. Do you also feel like you're melting like sorbet on the sidewalk? In extreme heat, hydration becomes your best friend. Spoiler: a simple glass won't be enough.
Basic hydration: what we often forget
Under normal conditions, your body already has very specific water needs. According to the most reliable recommendations , you should aim for around 2.7 liters per day for women and 3.7 liters for men. Yes, that may seem like a lot, but keep in mind that this includes the water you get from your food (like fruits, vegetables, soups, yogurts, etc.).
If you've ever heard of the famous "8 x 8 rule," that is, eight 240 ml glasses per day, you'll know that it's a good starting point. However, as soon as the temperatures rise, this rule becomes a little weak...
When the sun is shining, you have to adapt your habits
During a heatwave, your body sweats more, breathes harder, and loses more water, even at rest. It's therefore essential to increase your water intake, or you'll turn into a dried-out prune. Experts recommend between 2 and 3 liters of water per day, or even more if you're active. That's 8 to 12 heaping glasses.
And if you're the type to jog at lunchtime or barbecue in the sun, you'll have to do even better. According to the CDC (Centers for Disease Control and Prevention), it's recommended to drink about 240 to 320 ml of water per hour continuously, without exceeding 1.4 liters per hour, at the risk of falling into the opposite excess (we'll come back to that).
Signs of dehydration to watch for
Your body knows how to talk, but you still have to listen. Here are some signs not to ignore:
- A persistent thirst
- Dark urine (iced tea color = not a good sign)
- A feeling of abnormal fatigue
- Headache or dizziness
Be careful, urine that's too clear can signal that you're drinking too much (yes, it's possible) . This can lead to hyponatremia, a dangerous salt imbalance. As always: balance, not excess.
Vary the pleasures, but intelligently
Drinking water is good. However, your hydration can (and should) take many forms. Some interesting options:
- Coconut water: naturally rich in electrolytes, light and tasty.
- Isotonic drinks: useful if you lose a lot of salt through sweating.
- Milk (vegetable or not): it is an excellent moisturizer thanks to its sodium, potassium and protein content.
- Foods rich in water: think watermelon, cucumber, melon, strawberries, tomatoes... They're good, they're fresh, they're a winner.
On the other hand, limit diuretic drinks like alcohol, soda, and strong coffee. They give you the illusion of being hydrated… but actually promote water loss.
And remember: every body is unique. So this summer, drink at your own pace, but regularly, and enjoy the sun without letting the heat steal your energy. Your body will thank you, and you'll glow without melting.
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