We maintain water balance in the summer heat

red summer has come, and we are left to languish in the heat again. Therefore, we remind you of how to behave, what to drink and what to eat to maintain your fluid balance!

At first, a little reminder of what was already in last year's article "Utalyaem thirst: how to do it right"- on average need to consume 2-3 liters of water per day. That is, it is water rather than fruit drinks, teas, juices.

The drinks
If you exercise in the summer, the water you need to drink more, and it is desirable that it was dumb of sunflower, as in the heat you sweat profusely and especially with sweat from the body are derived salt. A need to replenish stock of salt. To do this, it is quite suitable mineral water without gas or with the already released gas. People who are seriously involved in sports, choose a sports drink containing all the necessary elements. But this you should talk with his coach.

Juices, fruit drinks, fruit drinks are also welcome, but need to put sugar to a minimum.

Need to drink in small portions throughout the day, rather than once unceremoniously to 2 liters. In this case, you can simply reload their kidneys. Cold water is absorbed faster by the body.

The heat is not desirable to use alcohol and caffeine. Instead of yet another cup of coffee at work should drink a glass of water or herbal tea. The same applies to food that makes you thirsty (salty, spicy, peppered).

Food
And I want to share with you a small list of fruits, berries, vegetables and water content in the percentage of (per 100 g) Ascending:

Pear - 83%;
Cherry - 84.4%;
Cherry - 85%;
Orange - 88%;
Peaches - 88.9%;
Apple - from 84% to 90%;
Melon - 90%;
Watermelon - 92.6%;
Tomatoes - up to 94%;
Salad - 96%;
Grapes - from 55% to 97%;
Cucumber - 97%.

Also it is necessary to know what foods containing a large quantity of sodium salts retain water in the body. Products containing sodium: seaweed, crabs, fresh carrots and beets, rye bread, hard cheese, eggs, beef. If you have kidney problems, the abuse is not listed all of the above costs. Products with a high content of potassium and calcium contrary excrete water, so heat is to refrain from overuse

And there Chia seedsWhich contain large amounts of protein and help retain water in the body. I do not know if you can find us seeds that eaten by the ancient Aztecs, but perhaps you will find them in shops selling sports nutrition and beverages.

Here's a little cheat sheet to maintain the water balance in the heat. In the meantime, I will prepare a selection of drink recipes, good thirst quencher.