It seems that this summer will be as hot as it has been in the last few years. As hot days continue, your physical strength will gradually decline, so it is important to eat nutritious foods and keep hydrated.
the number of patients being transported for heat stroke is increasing day by day. To prevent this from happening, frequent hydration is essential and can be said to be the key to saving lives. Also, hydration should not be forgotten not only to prevent heat stroke, but also to keep all the functions of the body normal. So this time, let’s answer the question about hydration because of the importance of hydration.
If you want to spend this summer well, please stay with me until the end.
Importance of hydration
About 60% of the human body is made of water. And humans excrete about 2.5 liters of water a day through sweat, urination, defecation, and exhalation. In other words, if the excreted amount is not properly supplemented, the body may not move normally and may be fatal in some cases. Especially in the summer, the amount of sweating increases, so in some cases you should try to rehydrate more.
Is it safe to drink water?
With normal hydration, drinking a little more water at a time is not a problem, but if you drink a lot of water at once for hydration, such as when you sweat a lot or during exercise in the summer, the opposite is true. In addition, the imbalance of electrolytes in the body may cause the legs to become stiff and the body to become unwell. Also, if you sweat a lot, you may not be able to rehydrate a lot. This is called “spontaneous dehydration”. In recent years, it has become clear that this spontaneous dehydration means that the body itself refuses to rehydrate, contrary to one’s will, in order to prevent the salt concentration in the blood from dropping due to drinking water.
Blood with about 0.9% salt is flowing in our body. It is okay to drink only water when the amount of sweating is low, but when you sweat a lot, a large amount of salt in the blood will flow out, so if you drink only water, your body will not lower the salt concentration in the blood. Therefore, they will refuse to drink a large amount of water. If this happens, you will not be able to replenish the same amount of hydration as the amount of sweat you get, and as a result, your body temperature will rise and your athletic ability will decline, causing heat stroke.
Beverages containing 0.1-0.2% salt and sugar are said to be effective for hydration to prevent heat stroke. If you are exercising for more than an hour, try to take 4-8% sugar together. It is easy to use commercially available sports drinks or oral rehydration solutions, but if you make your own, you can also dissolve half a teaspoon of salt (2 g) and sugar in 1 liter of water if you like. I will.
If you continue exercising for a long time, it is a good idea to increase the salt concentration a little. It has also been reported that long-term exercise, such as a full marathon, reduces blood salt levels and is more likely to cause heat cramps. In addition, there is a secret in the absorption of water in the intestinal tract as the reason why beverages containing sugar are said to be effective. This is because glucose, the main sugar, is quickly absorbed when there is salt in the intestinal tract. And because it absorbs water as it is attracted to them.
When taking a commercially available sports drink, it is okay to drink it as it is for daily hydration, but when using it for hydration during sports etc., diluting it with water will lower the osmotic pressure than body fluid (hypotonic) Is absorbed quickly. It is also recommended because it is easy to quench the thirst caused by the taste being too strong.
Why do you sweat as soon as you drink water?
People often say, “I don’t like it because I sweat as soon as I drink water.” The fact that you sweat all at once when you drink water is evidence that your body was deficient in water. This is a state in which the body strives to secure the minimum amount of water required in the body even in harsh conditions. When water is replenished there, the body no longer needs to store water, so it is said to be a phenomenon that occurs when excess water is released at once. In addition, when the salt content in the blood becomes too thin due to hydration, the body excretes excess water with sweat or urine to maintain a constant blood concentration.
If you put up with it without drinking water, you will not sweat, and the heat inside your body will be trapped and you will not be able to control the temperature, which may cause heat stroke. Water in the body is lost not only by sweat but also by breathing, urination, and defecation, so it is most important to rehydrate frequently rather than drinking all at once.
It is forecast that this summer will be hotter than ever. Try to get good hydration and take measures to prevent heat stroke as soon as possible.
Importance of Hydration