Good Lifestyle

With all the serious heat waves we have experienced this summer, it is essential that you stay cool andhydrate avoid heat-related diseases such as heat depletion andheatstroke. However, the water itself is not enough to maintain your body in the middle of an extreme temperature - your body requires something more, especially if you are active.

The National Oceanic Atmospheric Administration reported that theThe United States has experienced its hoods on the recording this year. People living in states along the west coast have suffered particularly this summer, having livedThree heat waves punish This leads to hundreds of death. However, temperatures have been brutally hot from an ocean to the coast all summer. Last week, the portions of New York and New Jersey were struck withValues ​​of the heat index Reach up to 103 degrees Fahrenheit.

RELATED:3 ways to stay cool and prevent the stroke of heat this summer

There are several things you can do to stay safe in a thermal review, like staying in an air-conditioned location during the majority of the day, as well as taking the baths and fresh showers for your body temperature. be set to the central temperature. TheCDC also advises Reduce physical activity. If you need to exercise outside, it's important to plan your workout during the coolest parts of the day, such as early in the morning or later in the evening.

Of course, staying hydrated is of utmost importance in healthy stay during the hot summer months. While the CDC states, drinking many fluids throughout the day are essential, regardless of physical activity, because if you wait for you to be thirsty, you are probably already dehydrated. And if you are active, it is even more essential that you replenish withessential minerals calledelectrolytes,which include sodium, chloride, calcium, potassium and magnesium as they areexcreted by sweat or urine.

"Dehydration occurs when you expel more liquids than ingested, which affects the body's ability to operate normally", James Mayo, founder ofSOS hydration-aelectrolyte hydration drink formulated by a doctor and two old professional athletes - saidEat this, not that! "Especially during this heat, the electrolytes are the key to stay hydrated and healthy. They are the best way to make sure to replace liquids and lost salts in the body."

AsSakiko Minagawa, MS, RD, LD tells us, Electrolytes plays a key role in nerve and muscular function, blood pressure and fluid balance. Despite the fact that perspiration can cause electrolyte deficit, mainly sodium and chloride, it is essential to reduce the central body temperature.

"It's important to reconstruct the body with a fluid lost by sweat," she adds. "For athletes, water loss of 2 to 3% of body weight can reduce sports performance."

Keep in mind thatDrink too much waterAnd not enough electrolyte improved drinks, can in fact that your sodium levels become dangerously low.

Mayo says that the electrolytes, "balancing water inside and outside our cells by activating osmosis, the process where water moves through the cell membrane and if your electrolyte levels plunge Too low, the gallons of drinking water are actually more likely to exacerbate your problems. than to provide rehydration. "

At the end of the way: make an effort to systematically replace electrolytes during the summer months, and especially during dramatic fluctuations in temperature. As Minagawa points out, there are so many drinks and sports tablets available, it is largely to find the ones you like. Apart from popular choices like Gatorade andNoomayou can opt for a tablet such thatNuun Sport Tablets, a zero-calorie liquid sweetener asPure pattern, or even a mixture of powder drinks such asSOS hydrated electrolyte powder.

Mayo recommends starting the day with an electrolyte replacement drink so that you are ahead of the game. "Also, be sure to include foods rich in electrolytes such as leaves with leaves, nuts and fruits of your diet food, "he says.

For more, be sure to check the 9 best recipes without stove to help you keep you cool this summer .