Dietitian: During hot weather, it is difficult to replenish fluids with water alone

During hot weather, fluid needs increase so much that it's difficult to meet them with water alone. Therefore, it's worth reaching for foods with a high water content – fruits, vegetables – and liquid or semi-liquid foods, clinical dietitian Magdalena Kartasińska-Kwaśnik told PAP.

"Each of us has an individual fluid requirement. During the day, we should consume between 30 and 35 ml per kilogram of body weight. However, in hot weather, this requirement increases to 40-45 ml per kilogram of body weight. Therefore, for a heavy person, this can be quite a lot," Magdalena Kartasińska-Kwaśnik, a clinical dietitian from Better Workplace, told PAP.

She noted that although water is the best approach when it comes to replenishing fluids, it can be difficult to drink as much water as we should in hot weather.

"That's why it's worth diversifying your fluid sources during hot weather, as it makes it easier to stay hydrated. For example, you can increase the proportion of foods in your diet that contain a high water content or are simply liquid or semi-liquid," said Kartasińska-Kwaśnik.

The specialist reminded us that fruits like strawberries and watermelon, as well as vegetables like cucumbers, are excellent sources of water. The dietitian noted that people with diabetes are often warned against eating watermelon. However, they can safely include it in their diet, for example, as a dessert, after a well-balanced meal that is a source of protein and complex carbohydrates. "For people with diabetes, I wouldn't give up this fruit altogether, but I would eat it, for example, as a dessert – after a well-balanced meal that is a source of protein and complex carbohydrates," the dietitian explained.

A good solution is to eat soups, e.g. cold soups, fermented dairy products (such as buttermilk, kefir, yogurt) or their plant-based equivalents, or drink fruit and vegetable smoothies.

The dietitian noted that, according to a study that established the Beverage Hydration Index (an indicator that assesses the ability of individual beverages to hydrate the body, taking into account their impact on electrolyte levels, among other things), skim milk is a better hydrating fluid than water. "In this regard, it actually performs better than isotonic drinks or juices," said Kartasińska-Kwaśnik.

She noted that to hydrate the body, it's worth reaching for things like orange juice or other fruit juices, which also have a higher hydration index than water, or isotonic drinks, which, due to the presence of electrolytes, also hydrate us somewhat better. For severe dehydration, such as that occurring during diarrhea, you can purchase special electrolyte supplements at the pharmacy.

- Lemonades and homemade iced teas are very good in hot weather - e.g. rooibos with lemongrass, chamomile or green tea with the addition of fresh mint leaves, with pieces of citrus or other fruits - the expert mentioned.

She reminded us that it's common to say that black tea and coffee dehydrate us. "We shouldn't take this too literally. Both black tea and coffee gently stimulate diuresis. This means that after drinking them, we'll probably feel the urge to pee quite quickly. However, this doesn't negatively impact our overall hydration," she explained. She added that coffee and black tea have a slightly lower hydration index compared to water, but they still hydrate the body.

"Therefore, we don't have to give up coffee and tea in hot weather if we enjoy these beverages. However, it's actually better to replace another cup of coffee with other stimulating and refreshing liquids, or a portion of fruit," the specialist noted.

She advised against drinking alcohol in hot weather. "Alcohol does have dehydrating properties. Therefore, especially in hot weather, it's worth limiting or even eliminating it to ensure your hydration and safety," Kartasińska-Kwaśnik explained.

In her opinion, non-alcoholic beer is an exception here, because it contains a portion of electrolytes and B vitamins.

"Water is definitely the primary drink during hot weather. But it's worth reaching for highly mineralized water, which contains slightly more electrolytes, such as sodium, magnesium, or calcium, which we lose through sweat," the specialist concluded.

The IMWM website states that from Wednesday (August 30), maximum temperatures may, depending on the part of Poland, exceed 30 degrees Celsius. On Friday, in the west of the country, the maximum temperature may reach 35-37 degrees Celsius.

Joanna Morga (PAP)

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