This March he broke his historical record again this Saturday.
The extreme temperatures do not let up and, in the middle of the heat wave, we must not only pay attention to exposure to the sun and the use of appropriate clothing, but also to what we eat and drink.
The liquid does not always hydrate and sometimes even generates the opposite effect
, according to the specialists consulted.
The diet must also be adapted to the situation with the thermometer.
The advice for
water consumption per day is between two and two and a half liters
, depending on the person's physical build and energy expenditure.
"In times of extreme heat like the ones we are experiencing, at least this level of daily consumption must be respected and, if possible, exceeded, taking into account that we are losing fluid through sweating," Martín Alfaro, a medical
specialist
in Nutrition and member of the Argentine Society of Nutrition.
The best option to hydrate is water
.
“Infusions such as mate or tea can work as a complement.
It is true that they have a diuretic effect but on balance, the result is still positive.
This does not mean that they serve to replace water
, ”says Alfaro.
Difficulties appear with other types of drinks such as sugary ones.
“There are people who think that they are similar to water and it is not so.
The body needs to use
more water to dilute these concentrates
and that leads to
dehydration
”, shares the doctor.
Something similar occurs with
alcohol intake
.
“We see a cold beer and our brain thinks that because it is liquid it hydrates us and not.
It takes time to metabolize and that requires a lot of water.
Therefore, the ideal would be to avoid these drinks while we are going through a heat wave.
If this is not possible, the recommendation is
to consume water or soda at the same time
, ”says Alfaro.
Ice cream does not add or subtract
in relation to heat.
"It won't have a protective effect but it won't dehydrate either," says the specialist.
Fruits and vegetables do help
: "They have a very high percentage of water, some up to 90%."
“Very heavy and spicy foods, such as stews, are
contraindicated
for these days due to the expense involved in digesting them.
The same as ultra-processed (hamburgers) or fried (milanesa with fries)”, warns Alfaro and points out that “very salty foods must also be avoided”.
“
Sodium drags water
.
Diet sodas have a lot of sodium, too,” he adds.
For Liliana Papalia, nutritionist and former coordinator of the Obesity group of the Argentine Nutrition Society, you should aim to
drink cold drinks
.
"With the hot infusions
We sweat and release water.
So, we can drink water, which is always ideal, and cold coffee or tea, for example.
I do not recommend tereré
, precisely because it is consumed with a sugary drink ”, he details.
Papalia also refers to the dehydration generated by alcohol.
“The higher the alcohol content, the more dehydration.
For this reason,
it is more complicated to drink a wine than a beer
”, he comments.
“If the person drinks alcohol, also drink water.
More amounts of water than alcohol
”, suggests the specialist.
The other ally for hydration, the doctor continues, is
milk
.
“A glass of cold milk is a great alternative, especially for older adults.
In babies, good hydration is guaranteed by breastfeeding
.
If they drink something else, it has to be water,” she comments.
Regarding meals, he agrees
not to consume high-calorie foods
.
“As much as one is in an air-conditioned restaurant, he will get out of there and the body will continue metabolizing this excessive expenditure”, Papalia contributes.
ACE
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