How to effectively replenish water during the hot summer season
The hot summer season is a kind of “adversity” for the human body.
Many people feel that their appetite is falling and their thirst is hard to bear.
Indeed, in the case of sweat dripping, it is necessary to add a lot of water to avoid dehydration.
However, what method is used to replenish water?
Sweat is not white water, it is rich in content, from a small amount of protein, amino acids, to sodium, potassium, calcium, magnesium, and then to various vitamins, can be found in sweat.
The body evaporates sweat and concentrates the blood on the body surface. For some people who are physically weak, the secretion of digestive juice is reduced, which leads to loss of appetite and digestive function.
Lack of potassium will reduce people’s resistance to heat, and the lack of B vitamins will make people’s appetite even lower.
The hotter the more you don’t want to eat, the more you don’t want to eat, the hotter it is, and it becomes a vicious circle.
Therefore, hydration should be combined with supplementing various nutrients.
■ homemade porridge soup: the most nutritious hydration method is the best way to replenish water is to drink porridge, oysters, soup, pulp and other liquid and semi-liquid foods, a small amount of red beans, rice porridge, mung bean black bean soup, egg flower cornHey, millet lily porridge, grain soy milk, and so on.
They contain not only a small amount of starch, but also B vitamins, minerals and a small amount of protein, amino acids, etc., which is much better than the nutritional supplement of white water.
At the same time, porridge soup can also promote the secretion of digestive juice, which is conducive to maintaining a better digestion and absorption function in the summer and avoiding the lack of nutrients.
Room temperature porridge soup will not stimulate the vasoconstriction caused by the stomach, and the slightly hot porridge soup can promote perspiration, which is more conducive to body heat dissipation than iced cold drinks.
In addition to three meals, summer is suitable for a variety of tea and fruit drinks, such as green tea, oolong tea, chrysanthemum tea, barley tea, lemonade, freshly squeezed fruit juice and so on.
These drinks contain potassium, and a small amount of B vitamins and vitamin C, the effect of continuous boiled water.
It is naturally ideal to make a variety of healthy porridge soups, teas and drinks at home.
However, when you are walking outside, if you don’t have your own drinks, you can only rely on commercial drinks in many cases. Which of them is the best for summer?
■Beverages are preferred. Low-alcohol commercially available beverages are all sweet.
Which low sugar sugar contains 3%?
6%, the sweet taste is 8% sugar?
Below, low-sugar, decaffeinated beverages are beneficial for hydrating.
While supplementing the sugar, they do not significantly interfere with the absorption of water; while the generally sweetened beverage has a high osmotic pressure, which is not conducive to water absorption and delays gastric emptying.
It should also be considered that the metabolism of sugar in the body needs to consume B vitamins, and high temperature sweating will lose a lot of B vitamins, so drinking a lot of sweet drinks will aggravate the problem of B vitamin deficiency.
Although vitamin C is added to many commercial beverages, most of them do not contain B vitamins.
A variety of sports drinks add too much sodium and potassium, and some also add magnesium and calcium, and even niacin and vitamin C, relatively suitable as a lot of sweating drinks.
However, they do not contain vitamins B1 and B2 because of the poor taste and color of these two vitamins.
Therefore, they still can’t completely solve the problem of B-vitamin loss in summer sweating, and can’t use them to replace the staple food and soup in three meals.
■ Drinking cold drinks is worse than drinking yogurt. Children and young people like all kinds of frozen sweets and cold drinks, including ice cream and ice cream.
The cool frozen sweets in your mouth are very comfortable, but they are not the way to quench your thirst.
The main ingredients of ice cream are sugar, milk, eggs, butter or hydrogenated vegetable oil, plus some stabilizers and other flavoring ingredients.
Its osmotic pressure is high and there is no thirst quenching effect.
However, ice cream contains high levels of trace amounts of protein, calcium, and other nutrients, as well as a certain amount of vitamin A, vitamin D and vitamin B, should be regarded as a nutritious frozen dessert.
When the sugar and trace content are increased, the ice cream is more delicious and fragrant, but this overcomes the problem of excessive energy.
At the same time, ice cream with hydrogenated vegetable oil will date unhealthy trans.
Ordinary ice cream, popsicles contain a small amount of ice cream, but the nutritional value is also lower, which contains a lot of sugar and a variety of flavors, pigments, not suitable for young children.
They do not have any “fire” effect. Excessive consumption can cause children to get angry, especially digestive and absorption functions, decreased throat resistance, increased respiratory infections and opportunities for infection.
In a nutshell, yogurt is both cool and refreshing, sweet and sour, and has a high nutritional value, not inferior to milk, can help to supplement calcium, a variety of B vitamins, vitamin A, vitamin D and protein.
In the summer of insufficient diet, drinking yogurt is a healthy choice for cold drinks.
■ A certain beverage should not drink more refreshing beverages containing caffeine as a hydrating drink.
Because they contain a higher concentration of caffeine, and caffeine has a diuretic effect, which is not conducive to the retention of water in the body, it will increase the excretion of calcium, and it is easy to increase the risk of kidney stones in the summer of urine concentration.
Alcohol-containing beer should not be ingested too much, because alcohol is also a diuretic, and both sugar and alcohol contain energy, which increases the risk of excessive.
Many people like inflatable carbonated drinks instead of summer health options.
Drinking iced inflated beverages, the gas takes a small amount of traces from the stomach, which makes people feel refreshed temporarily, but they will reduce the amount of perspiration of the skin, which is not conducive to heat dissipation.
The nutritional value of carbonated drinks is extremely low. It does not contain vitamins and electrolytes that need to be replenished after sweating. It is also easy to cause reflux of esophagus and stomach acid.
■When you are driving out of the car, you need to check and maintain the vehicle, bring along the documents, prepare some heatstroke prevention, refreshing medicines, and pay attention to storing enough water and food in the car.
Otherwise, it will be very dangerous if you encounter traffic jams, road collapse, or any problems with the vehicle.
In the hot summer, on the exposed road surface, the temperature will be as high as 40 ° C -60 ° C. Once the water is not timely, people may quickly become unresponsive and unconscious due to water loss.
When preparing a drink, you need to prepare two types of products.
One is a beverage that can quickly replenish water, and the other is a beverage that provides nutrition and energy.
A low-sugar beverage (sweet sugar content of 3%-5%, slightly sweeter) containing a small amount of sugar is more beneficial to hydrating the human body than pure water, so that a certain beverage can be prepared.
In order to replenish the lost minerals, it is necessary to prepare some electrolyte drinks in high temperature weather, that is, low-sugar drinks containing some potassium, sodium, calcium and magnesium. Most sports drinks meet this standard.
Drinks that provide energy and nutrition are mainly boxed milk, soy milk, more than 40% juice, walnut milk, coconut juice and the like.
They all have protein, traces and sugar, which can both quench their thirst and relieve their hunger. They are slightly fuller than ordinary drinks and can alleviate the feeling of palpitation during aging.
Because when driving out, it is often impossible to interrupt in time, or because of traffic jams and other reasons, it is delayed on the road and can not eat, the driver can not eat solid food when not parking, but can rely on drinking energy and nutritious drinks to supplement energy, avoidingLower blood sugar affects driving safety.
Among them, according to the unit energy, the soy milk has the strongest feeling of fullness, followed by milk.