In summer, our body is put to the test to cope with temperature increases. The heatwaves that punctuate the summer have a real impact on our body and, more particularly, its hydration level, which drops much faster with high temperatures. It is therefore important to remain vigilant as the risks of dehydration are real and there is only one solution to avoid its inconveniences: hydrate more and better. Let's see together what the effects of a temperature increase on our body are and how to cope with them.
The impact of high heat on our body: Thermoregulation and dehydration.
- During heatwaves, our body must implement various mechanisms to maintain its temperature around 37.5°C. Faced with a sudden increase in temperature, it then triggers a series of physiological processes: this is called thermoregulation.
- Initially, blood vessels dilate. This dilation allows heat to be conducted to the skin and facilitates thermal exchanges with the outside: the blood is cooled. This adaptation of the body to heat represents convection cooling. Heat is transferred to the external environment.
- What is the role of perspiration in summer? The most effective mechanism for coping with heat remains perspiration. It is an essential phenomenon which, in addition to playing a role in thermoregulation, allows the elimination of numerous metabolic wastes. Perspiration involves the sweat glands which produce sweat. In case of heat, these activate and cover the skin with a thin film of sweat, bringing freshness, but it is by evaporating that the sweat will allow heat dissipation. We sweat on average 0.5 to 1 liter of sweat per day, which can go up to 4 liters per day in hot weather. Sweat is mainly composed of water, but also of electrolytes, namely, sodium at 70 mmol/L and chlorine at 55 mmol/L. This is why sweat tastes salty!
[what is sweating for]
[the composition of sweat]
- In case of high temperatures, it happens that the body is overwhelmed and cannot maintain its body temperature. A lack of water and electrolytes is enough to limit sweat production, which will then be insufficient to lower internal temperature, you risk heatstroke.
- As you will have understood, during a heatwave, your worst enemy is dehydration, here are the signs:
The most obvious sign of dehydration is thirst. This is a message from your brain telling you that your body needs water.
In case of a more significant lack of water, your mucous membranes (mouth, lips) are dry, you feel tired and have cramps.
The amount of urine is also a good indicator of your hydration level; if it is low, you need to rehydrate.
In addition, since the human body is composed of 60% water, a loss of more than 5% of your total weight can be a sign of severe dehydration.
Finally, headaches, neurological disorders such as confusion, dizziness or disorientation are also indicators of insufficient water intake.
If you experience these symptoms, seek advice from a healthcare professional.
- Beyond these unpleasant symptoms and the risk of hyperthermia, the consequences of dehydration on your body do not stop there. A significant loss of water also leads to a significant loss of electrolytes, particularly sodium. However, sodium plays a key role as it is involved in maintaining blood pressure, contributes to the proper functioning of nerves and muscles, and regulates the body's water balance. A lack of sodium, also called hyponatremia*, can therefore cause hypotension, mental confusion, or involuntary muscle contractions and convulsions.
- *Hyponatremia is one of the most frequently observed hydro-electric abnormalities, but what does that concretely mean?
The concentration of sodium in the blood is normally between 135 and 145 mmol/L; if it is below 135 mmol/L, we speak of hyponatremia: a decrease in sodium in the blood. Conversely, if its concentration is above 145 mmol/L, we speak of hypernatremia: an increase in sodium in the blood. These two states (hypo and hypernatremia) will have consequences on the distribution of water in the body. Indeed, water is distributed in the body between the intra and extracellular environments, i.e., inside and outside the cells.
In case of hyponatremia, an imbalance forms between water and sodium: the blood is less rich in sodium and richer in water. Water will then move from the more concentrated environment (the blood) to the less concentrated environment (the cell) to restore its concentration balance. The problem is that this leakage of water from the blood into the intracellular environment leads to extracellular dehydration.
Tips for staying hydrated in summer
To stay healthy during a heatwave, it is necessary to compensate for water and electrolyte losses by maintaining a sufficient intake. The body cannot store water as it uses it continuously in the processes of respiration, perspiration, and also in the elimination of waste via urine. It is therefore necessary to compensate for this daily use by hydrating regularly throughout the day.
The Hydratis formula is the ideal solution to meet your needs and prevent dehydration during hot weather. Hydratis is the first solution adapted for ages 3 and up for effective hydration. Its electrolyte-enriched tablets to be diluted in a glass of water allow your body to compensate for the loss of water and minerals (see the BFM interview). With natural and fruity flavors, hydration becomes a real pleasure, even for those who don't like water!
