Proper water supplementation when it is hot

Summer with hot sunshine makes the body more dehydrated. Proper water supplementation will help you avoid the risk of water shortage.

Water plays an important role in the body, especially when it is hot. Therefore, understanding the signs of dehydration and properly replenishing should be a priority.


How important is water when it's hot?

In fact, 70% of the body is water, which is located in almost every cell. Water plays an important role in regulating body temperature. It helps the kidneys work, remove toxins, beautify the skin, lose weight, lubricate joints and muscles, reduce stress, avoid kidney stones.


When the body is moving at high intensity or hot weather, the water in the cells will soon be eliminated, and this is the reason your body can't operate at full capacity without water. At this point, the biggest need is to provide enough water in the body. The process of keeping water in the body by electrolytes, limiting the lack of water is called hydration. The goal of this process is to offset the water and electrolyte of the body lost through sweat.

Dr. Mike M. Nguyen, associate professor of urology at the Institute of Urology at the Keck College of Medicine in the United States, explained: "Exposure to the sun, the dehydration of the body increases the risk of stone disease and changes the metabolism of calcium through the production of vitamin D. So maintaining hydration will reduce the risk of developing kidney stones by up to 50 percent."

Signs when you are dehydrated and need to be replenished properly


Each person needs to pay attention to signs of dehydration for timely replenishment, helping to prevent serious consequences. Among them, the most noticeable sign is yellow or darker urine, headache, muscle aches, fatigue, constipation…

When the weather is hot, we start sweating to adjust the temperature. 2.6 million sweat glands will work by releasing fluid through the pores, making the body cooler. Consequently, this loss of fluid needs to be continually replenished.


The amount of recharging depends on many factors. The National Research Council recommends adding 8-10 glasses of water a day. Then, each person should listen to his body. An interesting fact is that even when you are exercising in the water, you also sweat.

In order not to forget to provide enough water for your body, you should bring water bottles from everywhere, even workplace, school, car parking or the football field. You should also remember to drink water at every meal, start and finish a day. If you can change and apply this little thing, you will quickly stop the impact of dehydration. At the same time, you can reduce the risk of waterborne illness by using clean, safe water that is filtered through the safety equipment at home.

By: Relly Jonas

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