Our need to drink is sometimes very difficult to perceive and we can confuse it with the feeling of hunger. This is why it is essential in hot weather not to wait until you are thirsty to drink.
Beverages known to quench thirst are water and lemonade. Beer does not quench our thirst, on the contrary it accentuates the loss of water. The proof is that when you drink beer, you evacuate a lot of liquid!
What can we drink when we're thirsty?
When the temperature rises, it is very important to consume enough fluids to avoid dehydration: daily water needs are 1 to 2 liters per day. Here are some ideas to quench your thirst.
Fizzy drinks like cola or orangeade are unfortunately very sweet. Replace them with commercial or homemade spritzers. Spritzers are unsweetened juice concentrates to which carbonated water is added. They can be made at home by mixing carbonated lemon water (Perrier type) with fruit juice. Add a slice of orange, cherries and a straw and you have an attractive drink. Some commercial carbonated waters havenatural fruit flavors but may have added sugar or a sugar substitute.
Nutritious Drinks
To quench your thirst while satisfying a little peck in your stomach, try the smoothies or the fruit punches. Nothing easier, go according to your imagination and your thirst!
Mix in blender
- 1 cup milk, 1/2 ripe banana, 1 tbsp. peanut butter, 4 to 5 ice cubes;
- 1 cup milk, peach yogurt, 1 canned peach and 4-5 ice cubes;
- 1 ripe banana, fresh strawberries and pineapple juice
Or mix
- Pineapple juice and carbonated water, such as Perrier water;
- Fruit juice: 1 cup juice (orange, cranberry, tropical), 1 sliced orange, 2 cherries, carbonated water to taste, ice cubes.
Here are some ideas that can quench your thirst during periods of great summer heat. If you do intensive sports for more than two hours, it is very important to have a bottle of water or sports drink on hand to avoid dehydration and weakness.
Water, an essential nutrient
Why water?
Water represents about 65% of our total weight and is distributed in all tissues and cells of the body including bones and muscles. In fact, nearly 85% of blood and 75% of brain and muscle is water. No wonder a lack of water can lead to serious he alth issues likecertain urinary tract infections or cause certain discomforts such as fatigue or cramps.
This is why it is absolutely necessary to replace the water lost by the body, because it is an essential component for our well-being. Here are some of the functions of water that make it so essential to us: it regulates the temperature of the body, serves to transport nutrients, helps eliminate body waste through the kidneys, skin, lungs and intestines, helps prevent constipation, serves as a lubricant for our joints…
What are our water needs?
Since the human body loses up to 2 to 3 liters of water per day, whether through perspiration, breathing or elimination, it seems obvious that it must constantly be restocked to maintain the proper functioning of the body. In summary, everyone with a normal level of activity should drink an average of 2 liters (or 8 glasses) of water (or other liquids) per day. The 3rd liter will be compensated by food. Indeed, fruits and vegetables contain 70 to 95% water, meat contains 40 to 70% water and breads, up to 35%.
It is important to note that our need for water varies according to our physical activity, the ambient temperature (in hot weather it increases…), the degree of humidity, our body surface area, our state of he alth (ex: if diarrhea, persistent fever, unbalanced diabetes… the body loses more water), etc. The chemical composition of food also influences the need for water. For example, a s alty foodasks the body for an additional supply of water to dilute the sodium (or s alt) and eliminate the excess.
The feeling of thirst is not necessarily the best barometer of our water needs. Indeed, it indicates that one is already dehydrated or in the process of being. On the other hand, when the urine is clear and well diluted, there is no need to fear dehydration. On the other hand, a small quantity of very concentrated urine is the index of a certain under hydration (that is to say that you have not drunk enough). Hence the importance of disciplining ourselves to drink even when we are not thirsty.
Pregnancy Water is essential during pregnancy to make up fetal tissues and amniotic fluid, which is used for the protection and development of the fetus. Hydration during pregnancy is mostly linked to the mother's water consumption and is directly related to her volume of amniotic fluid (normally between 0.8 and 1 liter at term). Inadequate hydration could cause lung hypoplasia, which can be fatal, as well as decreased fetal movement leading to facial and limb deformity.
What to drink?
Water, in liquid form, can mean: tap water, spring water, or mineral water… You can also consider the following foods as liquids: fruit and vegetable juices, soups, broths, consumed, milk, cereal-based drinks, herbal teas and soft drinks without caffeine. Herbal teas should be consumed withcaution during pregnancy and lactation. Consumed in weak infusion and in moderation (2-3 cups per day), the following herbal teas are considered harmless: citrus peel, ginger, lemon balm, orange peel and rosehip.
Drinks containing caffeine or alcohol are rather dehydrating because of their scientifically recognized diuretic effect. In order to counter this effect, for each consumption of an alcoholic or caffeinated drink, drink a glass of water. Remember that water is still the best choice to prevent dehydration, decrease your appetite and to help reduce your consumption of coffee, alcohol or carbonated drinks.
When and how to drink?
- drink slowly, often and in small amounts at a time;
- drink in the morning when you wake up and in the evening before you go to bed;
- drink mostly between meals;
- drink moderately with meals, as water can cause bloating and slow digestion;
- after eating fiber-rich foods, drink a glass of water;
- drink before, during and after physical activity;
- drink more in case of wind, heat, cold, fever, diarrhea…
You know now, to hydrate or refresh ourselves without increasing our calorie intake, water remains the drink of choice! And too often, we do not drink enough water, because we wait to be thirsty to drink (when it is already too late…) or wechoose rather dehydrating drinks such as coffee or alcohol…
If water became our first choice?
It's about knowing how to present it so that it becomes a pleasant appetizer. Here are some mouth-watering recipes:
- water and slice of lime or lemon or orange;
- water and strawberries, blueberries or cherries;
- water with a few drops of blackcurrant or grenadine syrup, served with slices of fruit.
Mineral waters can be good substitutes for water. Try to get mineral water with a low content of mineral s alts and/or sodium. They are better for he alth. Here are some bold preparations:
- Half/half cocktail, made with fruit juice to taste and sparkling or carbonated water, preferably lightly s alted and unsweetened and served over ice;
- Iced tea or herbal teas in which fruit juice is diluted half/half (ex: iced tea or herbal tea, flavored with apple/mint: ½ cup of apple juice, ½ cup of tea + fresh mint + water, pre-infused, 1 tsp lemon juice + ice cubes).
For more calcium on the menu, why not add dairy products to our drinks?
- Fruit milkshake (½ cup milk + ½ cup chopped fruit of your choice; 2 ice cubes; blend all the ingredients in an electric mixer on medium speed, until frothy);
- Flavoured Yogurt ShakeSwiss (175g fruit yogurt + ¾ cup milk + 1 scoop of vanilla ice cream; blend all ingredients in an electric mixer: makes 2 servings).
These delicious drinks are quick to make and easy to make, just waiting to be sipped happily!
