In this heat we need to drink at least 2.5-3 liters of water, otherwise we cannot avoid dehydration.
Photo: Shutterstock.
Muscovites are promised scorching heat in the first week of July: we will experience at least 30 degrees of heat, and on Wednesday it will reach +34. And at night the tropics await us: the temperature will not drop below +20.
As Rospotrebnadzor notes, in such heat it is necessary to drink at least 2.5-3 liters of water; Otherwise, we cannot avoid dehydration and, with it, heat stroke.
But how do you know if there is not enough water?
* First of all, this is indicated by the mucous membranes: dry mouth and eyes (as if sand had been poured into them), constipation may begin (the intestinal mucosa is also dehydrated).
* You go to the bathroom less frequently (almost 1 or 2 times a day) and your urine is dark yellow.
* Frequent headaches and mood swings plague. Due to the fact that the blood becomes thick, the heart is forced to push it with more force, and the blood vessels narrow due to lack of water. That is why frequent spasms occur and with them headaches, even migraines. And with mood swings, the body reacts with an increased heart rate – it warns, they say, to pay attention to its main muscle.
* You always feel tired and are less able to concentrate on your usual daily activities. This, by the way, is already a serious sign of dehydration. Yes, the body reacts exactly the same way to increased air temperature, but it will be easier for it to cope with the heat if it is sufficiently hydrated.
There are also not the most obvious, but more noticeable, tangible signs of dehydration. Nutritionist and epidemiologist Lyudmila Denisenko told us about them:
* A pungent smell of sweat even though you shower 2-3 times a day. With a lack of liquid, sweat becomes more concentrated and bacteria multiply more actively in it. We smell precisely because of its waste products.
* Bad breath. Saliva becomes thicker, it washes gums and teeth less well, and bacteria multiply more actively on them.
* Frequent hunger. It’s surprising, it seems like you shouldn’t want to eat in the heat, but your stomach cramps constantly. This is because the hunger and thirst centers in the brain are nearby. And the body can sometimes confuse the signals.
* I really want something sweet. Due to dehydration, the production of glycogen, the storehouse of our energy, which is produced by liver cells, is impaired. Without water, glycogen formation slows down or stops completely and the body struggles to obtain sugar from food. So I’m craving something sweet.
* The skin has become dry and allergies to creams or household chemicals have started. Even if you have never had atopic dermatitis before, heat and thirst can trigger it. And the sun can cause photodermatosis: increased melanin production in the skin begins, but not evenly: spots appear on the hands and face. That’s why it’s important to use sunscreen when going out in the sun. And don’t forget to bring a bottle of water with you.
“If you are not used to drinking a lot, don’t force yourself right away,” says Lyudmila Denisenko. – Get your body used to water literally in doses: take 1-2 sips every half hour. And it is better to first “hydrate” a severely dehydrated body with special means that will replenish the balance of mineral salts.
