If you rely on the pint of beer during the aperitif to stay hydrated, you may not survive the current heat wave.
When temperatures rise, it's easy to become dehydrated without realizing it.
“Normally, the body needs about 2.5 to 3 liters of water to compensate for water losses related to perspiration and urine.
Our diet will provide about 1.5 liters, and the remaining 1.5 will be provided by liquids.
But in case of hot weather, this need for water rises to 2 litres”, explains Laurence Plumey, nutritionist doctor (1).
That 2 liters of water, more than a large bottle, might seem like a lot, especially if you're used to waiting until your mouth is dry to hydrate.
"If you're thirsty, it's because you're already dehydrated. When it's hot, you shouldn't wait to feel thirsty, but drink a little regularly," emphasizes Laurence Plumey.
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Never without my bottle
So always have a bottle of water handy when you're at home or at the office.
When you go out, take your bottle in your bag.
“You can also choose special times to drink water, in the morning when you wake up with lemon juice, at least two glasses with each meal.
That's already 1 liter of water.
For the next half-liter, we can vary,” advises the doctor in her book.
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A large glass of water upon waking
In the morning, drink a large glass of water for an intestinal awakening.
The trick for those who don't like the taste of tap water when they wake up is to put it in a carafe the night before and place it in the fridge.
"The next day, it will have lost its chlorinated taste," writes the nutritionist doctor.
You can also add mint or half a lemon for a greater feeling of freshness.
Vary the liquids
"In the morning, we can drink a squeezed orange juice which will provide us with 80% of our vitamin C needs," adds the doctor.
According to her, whether pressed in house or bottled, the fruit juice does not contain any other sugars than those of the fruits.
"We must favor juices, whether they are based on concentrate or not, because we do not add sugar to them unlike nectars" affirms Laurence Plumey.
However, avoid all sugary drinks such as sodas, sweet flavored waters or fruit drinks, which can contain the equivalent of 5 sugar cubes for a can.
Tea instead of coffee
During the day, don't rely on your three cups of espresso to keep you hydrated.
"A coffee represents only 50 ml of water", emphasizes Laurence Plumey.
Prefer tea during your breaks during the day, simply because your mug contains more water than your ristretto.
Read alsoThe ideal water temperature and infusion time to benefit from the benefits of tea
Vegetables at will
When it's 32°C, you'd rather have a Caesar salad than a veal blanquette.
So much the better, because vegetables are naturally rich in water and will provide you with a good part of your water needs.
"They contain 95% water, so we eat as much as we want," advises the specialist.
For fruits, choose those rich in water, but not too sweet, such as watermelon, melon or peaches.
Beware of the aperitif
Summer weather obliges, your aperitifs are sometimes composed of hops and alcohol.
Beer, although liquid, puts you at risk of dehydration.
To eliminate toxins, your kidneys will push you to urinate frequently.
Be wise, do not go over a pint of blonde and drink sparkling water or tomato juice instead.
stay cool
When it is hot, the body will sweat more and thus become dehydrated.
“We can limit water loss by cooling off with a wet wipe on the forehead, avoiding the hottest hours and staying in the shade,” emphasizes Laurence Plumey.
And above all, pay attention to young children who can become dehydrated quickly, and to the elderly.
"You have to offer them to drink regularly because as you get older you don't feel thirsty," says the doctor.
(1) Laurence Plumey is also the author of
Sugar, fat and salt, what our food really contains
, Eyrolles editions, 272 pages, €16.90.