Don't forget to give your body plenty of water and hydration when high temperatures hit
In hot weather, timely hydration of the body is crucial for preventing heatstroke in summer. In hot weather, the body sweats a lot and needs to maintain sufficient water in the body to consume. So, how should we scientifically drink water in high-temperature environments?
"In hot weather, regardless of the amount of exercise, it is necessary to increase fluid intake and never wait until you are thirsty to drink water." Li Wen, Deputy Chief Physician of the Emergency Department of Wuhan University People's Hospital, stated in an interview with People's Daily that in principle, hydration should be based on the amount of water lost through sweating to maintain water balance in the human body. Moderate labor intensity requires 3000 to 5000 milliliters of water per day for household chores such as mopping the floor, washing cars, weeding, cycling, jogging, yoga, and other activities. Strong labor intensity, such as weight-bearing mountain climbing, basketball, or soccer, requires a daily hydration volume of over 5000 milliliters.
Li Wen stated that it is advisable to replenish water in small amounts multiple times, with each time ranging from 150 to 200 milliliters, and not to drink too much at once. If you feel that it's not enough to quench your thirst, you can drink a little more after 3 to 5 minutes. In addition, if staying in an air-conditioned room for more than half an hour, it is also necessary to replenish water in a timely manner, because the dry air in the air-conditioned room can easily cause water loss to the human body.
"It is best to control the water temperature of drinking water in summer at around 10 degrees Celsius to achieve the purpose of cooling and quenching thirst." Li Wen suggests that the human body temperature is high in summer, and drinking a large amount of ice water can cause the gastrointestinal mucosa to suddenly cool down, causing capillary constriction, which can easily lead to gastrointestinal discomfort and even diarrhea.
"In the case of excessive sweating, while replenishing water, it is also necessary to appropriately supplement diluted saline to maintain electrolyte balance in the body. Drinking beverages containing ethanol or a large amount of sugar can exacerbate fluid loss. In addition, after exercise, it is necessary to replenish water in a timely manner, preferably diluted saline water or sports drinks, to replenish water and electrolytes lost during sweating." Li Wen said.
Li Wen reminds that in high temperature environments, especially when symptoms of heatstroke have occurred, the body has lost water and electrolytes. Drinking large amounts of plain water in a short period of time is a major taboo. Drinking a large amount of plain water for a short period of time without synchronously supplementing electrolytes can accelerate electrolyte imbalance in the body, leading to symptoms such as fatigue and muscle spasms.
