Heatwave, dehydration and rehydration: risks and tips
Whether you're on holiday in a hot country or during the summer in France, heatwaves are difficult to bear and can quickly affect your energy levels. With rising temperatures, your water needs increase dramatically, making it essential to rehydrate properly to avoid dehydration .
In this article we will explain the effects of rising temperatures on the body, the warning signs of dehydration, as well as tips for rehydrating and counteracting the effects of heat.
Increased temperature: impact on the body
When the temperature rises, the body activates its thermoregulation system to maintain a constant core temperature. One of the most effective mechanisms for cooling the body is perspiration . A thin film of sweat is released onto the skin, providing a cooling sensation. This sweat then evaporates, dissipating heat and thus cooling the body. Since sweat is composed of water and electrolytes (sodium and chloride), this process is costly for the body in terms of water and minerals.
The first effects of extreme heat on the body are dehydration and electrolyte loss if rehydration is insufficient. This initially manifests as intense thirst and dry mucous membranes . A persistent headache, cramps , and fatigue then develop. A good indicator of dehydration is a weight loss of around 5%, as the body is composed of 65% water. Signs of severe dehydration include hypotension and neurological disturbances such as confusion, dizziness, or disorientation.
These signs should not be ignored, especially for young children and the elderly who are particularly at risk of dehydration:
In infants and young children , this is explained by a higher proportion of water in the body: it reaches 75%. Thus, cutaneous water loss is increased. They also have a faster metabolism , which leads to greater water loss. They therefore need a much more frequent water intake compared to adults, but many children do not have the reflex to drink, and infants can have difficulty communicating the sensation of thirst.
- In seniors , the proportion of water in the body decreases, reaching 50%. Similarly, with age, there is a loss of the sensation of thirst , which can be very dangerous since the elderly person will not realize their state of dehydration and will not have the reflex to hydrate sufficiently.
For them, rehydration and water consumption must be frequent and in large quantities . Warning signs include dark urine , apparent confusion , apathy , or visible and marked fatigue , which should prompt you to give them fluids and maximize their rehydration. We'll give you all the tips for increasing their rehydration in the second part of this article. Sudden and excessive heat can also cause what is known as heatstroke . This is easily identifiable because it causes a headache accompanied by fever , nausea and vomiting , as well as dizziness.
Finally, the heat disrupts the body both physically and mentally. It affects the brain and causes a decline in cognitive functions, leading to decreased productivity. It also impacts mood and can cause anxiety, nervousness, and a decrease in sleep quality (insomnia).
Tips to maximize rehydration and protect yourself from the heat
Now, let's look at what solutions exist for rapid and effective rehydration, especially for those most sensitive to heat waves.
Rehydration is essential for the proper functioning of the body and to compensate for water loss due to perspiration. It is even more important for people at risk:
The Hydratis solution provides rapid and effective hydration with a precise formula that ensures an adequate supply of minerals and trace elements, promoting maximum water absorption. This optimized hydration is a major advantage in combating dehydration and its consequences . The body is rehydrated faster and more effectively than with water alone.
· With its senior range , designed and conceived for the elderly, Hydratis also provides enhanced hydration for those who particularly need it.
Furthermore, it's important to drink before you feel thirsty, as thirst is already a sign of dehydration . Water intake should be continuous throughout the day. You can also add ice cubes to your drinks and flavor your water with Hydratis tablets and their fruity flavors to make it more appealing.
Diet also plays a role in hydration. We advise you to favor foods rich in water and minerals; for this, nothing beats eating fresh fruits and vegetables.
Furthermore, one should moderate their consumption of alcohol, coffee or laxative medications which cause dehydration.
There are also some good tips to know to avoid the heat when the weather is hot:
- Staying cool: lower the shutters during the day and then ventilate the living space at night when the temperature drops by opening the windows.
- Avoid going out and doing sports during the hottest hours.
- Nothing beats taking reasonably cool showers, and misting your face and neck with a spray bottle or splashing yourself with water to cool down. A thin film of cool water on the skin can enhance evaporation and lower your body temperature.
It is also advisable to eat light meals to reduce the digestive burden and conserve the body's energy and water. Similarly, we recommend drinking beverages at room temperature, because while consuming cold drinks provides a feeling of refreshment, they lead to a high energy expenditure.
- You can also opt for clothing made of lightweight material, such as linen, which will promote air circulation.
