Dehydration is one of the main risks associated with high temperatures. To avoid heatstroke, which can be a life-threatening emergency for the most fragile people, prevention involves the contents of your glasses and plates.
Drink regularly, water of course, and even without being thirsty. Do not hesitate to drink up to 2 liters of water per day, and “if your body temperature increases, absorb 0.5 liters more water per day, and per additional degree”, advises Medicare .
Water is not the only source of hydration. To diversify your water intake and vary the pleasures, it is also recommended to consume fresh and water-rich fruits and vegetables (melon, watermelon, plum, grape, citrus, strawberry, peach, cucumber, zucchini, etc.), yoghurts, sorbets or even fruit juices (without added sugar).
To provide the mineral salts necessary for the body, it is indeed advisable to eat enough. Otherwise, you risk hyponatremia, ie the decrease in the concentration of sodium in the blood, linked to impaired kidney function. This risk mainly concerns the elderly. If the food is difficult to pass because of the heat, you can split the meals.
The thirst-quenching power of sodas being limited due to their sugar content, they should be consumed sparingly. Just like drinks with a diuretic effect, such as tea and coffee. And of course alcohol: it promotes dehydration and increases the risk of heat stroke. “In any case, avoid drinking or eating ice cold: it reduces the feeling of thirst more quickly, and you risk not hydrating yourself enough to cover your needs”, recommends Medicare.
On the food side, although very tempting, red meats on the barbecue should be avoided: the process of digestion of proteins (and fat) increases the body temperature by a few tenths of a degree. Not really recommended, therefore, when it is already very hot. Choose fish and lean meats like chicken.