Heatwave, dehydration and rehydration: risks and tips
Whether on holiday in a hot country, or during the summer in France, heatwaves can be hard to bear and can quickly affect your energy levels. With rising temperatures, water requirements increase drastically, and it becomes necessary to rehydrate sufficiently, or you risk suffering from dehydration.
In this article, we'll explain the effects of rising temperatures on the body, the warning signs of dehydration, and tips for rehydrating and combating the effects of heat.
Temperature increase: impact on the body
When the thermostat rises, the body initiates thermoregulation to maintain a constant body temperature. One of the most effective mechanisms used to cool the body is perspiration. A thin film of sweat is released onto the skin, cooling it down. It then evaporates, dissipating heat and thus cooling the body. As sweat is composed of water and electrolytes (sodium and chlorine), this process is costly in terms of water and minerals for the body.
The first effects of high heat on the body are therefore dehydration and electrolyte loss if rehydration is insufficient. This first results in a strong sensation of thirst and dry mucous membranes. Then a persistent headache appears, cramps, and a feeling of fatigue. A good indicator of dehydration is a weight loss of around 5%, as the body is made up of 65% water. The signs of severe dehydration are hypotension and neurological disorders 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 higher metabolism, which leads to more significant water loss. They therefore need a much more frequent water intake compared to adults, but many children don't think to drink, and infants can hardly communicate the sensation of thirst.
- In seniors, the proportion of water in the body is reduced, 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 think to hydrate sufficiently.
For them, rehydration and water consumption must be frequent and in large quantities. There are warning signs such as dark urine, apparent confusion, apathy, or visible and marked fatigue, which should prompt you to make them drink and maximize their rehydration. We'll give you all the tips to increase their rehydration in the second part of the article. Sudden and excessive heat can also cause what are known as heatstrokes. These are easily identifiable because they cause a headache associated with fever, nausea and vomiting, as well as dizziness.
Finally, heat disturbs the body physically but also mentally. It affects the brain and causes a decrease in cognitive functions, leading to a drop in 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 the solutions available for quick and effective rehydration, especially for those most sensitive to heat waves.
Rehydration is fundamental 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 optimization of hydration is a major asset in combating dehydration and its consequences. The body is rehydrated faster and more efficiently 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 is important to drink without waiting to feel thirsty, which 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 the 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 consuming fresh fruits and vegetables.
In addition, you should moderate your 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:
- Stay cool: you should close the shutters during the day and then ventilate the home at night when the temperature drops by opening the windows.
- Avoid going out and exercising during the hottest hours.
- Nothing beats taking reasonably cool showers, moistening your face and neck with a mister or by spraying yourself with water to cool down. With a thin film of cool water on the skin, the body can enhance the evaporation phenomenon to lower its temperature.
- It is also advisable to eat light to reduce the digestive load and save the body's energy and water consumption. In the same vein, we advise you to drink beverages at room temperature, because although consuming cold drinks gives a feeling of coolness, they lead to a high energy consumption.
- You can also favor light clothing, such as linen, which will promote air circulation.
