HOW TO STAY HYDRATED DURING SUMMER

Towards the summer vacations, music festivals and other activities during the summer months in this article we will give you advice how to stay hydrated enough, what needs most to eat and how to adjust tropical heat and save energy.

 

Too much fun in the sun can be dangerous, heat exposure may cause dehydration, which results can cause heat cramps, heat exhaustion and heat stroke. If the organism disappear minerals sodium, potassium, chlorine and others, and leads to muscle cramps. In addition to standard prevention starting from lightweight clothes of bright colors to sunscreen, sunglasses with UV protection, hats and caps, beach umbrellas, the most important ting is what to eat and how to be hydrated during the tropical heat.

WHAT TO DRINK
Water and plenty of water. The heat makes you sweat, which means that lowers the body temperature, but also means the loss of fluids from the body. Do not wait to become thirsty than pies water throughout the day to prevent dehydration, at least 3 liters of water a day. Use the color of your urine to see if you are sufficiently hydrated – as urine is brighter that is better. In addition, it is important to enter the salty liquid as it contains minerals that are lost during sweating.
Juices, which are more natural and with less sugar provide not only hydration of the body but are also rich in minerals and vitamins that are lost during high temperatures.
Limit alcohol. Alcohol you even more dehydrated. Cocktails with various additives ginger, mint or fruit until they have alcohol in it dehydrates your body. Or they consume no alcohol or with mandatory frequently taking the lead. The same is the case with beer and other alcoholic beverages.
Caffeine and alcohol also pulls water from the body, avoid caffeine, and if you use it always with a glass of water.

WHAT TO EAT
fruits and vegetables. Watermelon is the best contains almost 92% water, the next place is cucumber, melon, tomato … Fruits and vegetables are easy to digest and often contains a high percentage of water, so the salad will help you to feel lighter and be more hydrated. Also fruit contains a lot of minerals and vitamins that are very important. Banana is, for example, is an excellent choice because it is full of minerals and enables rapid recovery of heat cramps.
Spicy food is popular in warm regions, in fact influenced by the spicy food causes increased sweating which has the effect of cooling the body.
Meat with a lower percentage of fat. Fat and fatty foods take longer to digest in your body and contains more salt, which can add extra strain to your body when you need greater efficiency.

Physical activity during tropical heat practiced exclusively in the early morning or late evening when temperatures are significantly lower than daily. Liquids that contain magnesium, calcium, iodine … consume during and after physical activity tends.

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About Marko Mikic

Marko is Master degree Professor of Physical Education and Graduated Organizer of Sports Recreation. Licensed personal trainer with international experience, with over 15 years. Instructor, Lifeguard and Coordinator in Life Saving Federation. Former Ski competitor and actual Ski instructor. Conditioning coach for professional athletes and Diagnostics Research at Body Insight. Actual Fitness and Health Writer, Health Advisor, Online Coach and Fitness Specialist. Health and Fitness Consultant and Publisher. Certified Trainer for Kinesitherapy, Sports Diagnostics, Back Pain Prevention, Discovering Physical Faults, Muscle Imbalances, Early Diagnosis of Injuries, Assessment of Physical Skills and Tests, Functional Training and Cross Fit.

Posted on July 6, 2015, in ENGLISH, HEALTH, NUTRITION and tagged , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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