Heat-Related Hazards of Alcohol Consumption: Awareness is Key
In the heat of summer and during intense physical activity, staying hydrated and maintaining a balanced mineral intake is crucial. Here's a guide to help you make informed choices.
Firstly, it's essential to understand that alcohol has a high energy content, leading to additional heat production, and should be minimized or avoided, especially in hot weather. Similarly, coffee is also a diuretic and can contribute to dehydration.
When it comes to food, large meals can significantly influence heat production in the body, as more blood is needed in the stomach, reducing the body's ability to give off heat. It's, therefore, advisable to opt for low-calorie foods to reduce heat production. Foods like fruits, vegetables, starchy foods such as potatoes, porridge, salads, and soups are recommended.
However, grilling meat presents a nutritional concern due to its potential unhealthy byproducts, some of which are carcinogenic. So, moderation is key when including meat in your diet.
Now, let's talk about hydration. Regular tap water combined with a mineral-rich diet usually suffices for hydration. But when sweating heavily or exercising intensely in hot conditions, adding electrolytes through mineral water or electrolyte drinks is beneficial to maintain hydration and mineral balance.
The recommended mineral water for hydration during high temperatures and physical activity is one that contains a balanced mix of key electrolytes such as sodium, potassium, magnesium, and calcium. These minerals help replenish those lost through sweat and maintain fluid balance.
A highly rated example is BetterYou Magnesium Mineral Water, which contains a blend of magnesium citrate, magnesium glycinate, and Irish Sea minerals. It offers 180 mg of high-quality magnesium per serving, is low in sugar (3g per 250ml), low calorie, portable, and has a pleasant flavor, making it suitable for rehydration after workouts or heat exposure.
Electrolyte-enhanced waters or drinks that have optimal amounts of sodium, calcium, potassium, and magnesium are ideal since these minerals help prevent dehydration, cramping, and fatigue during intense physical activity and heat exposure. Products like Science in Sport Go Hydro Tablets dissolve in water and provide these electrolytes along with B vitamins to support energy and focus.
For those who prefer a more customized approach, adding a pinch of salt and citrus to plain water can mimic electrolyte benefits. It's also worth noting that warm tea, containing many healthy ingredients, is a good alternative to water.
Lastly, it's important to drink at least 2-3 liters of fluid on hot days and to eat five to six small meals spread over the day to avoid late-night eating and its associated heat production.
Remember, circulatory problems due to heat are usually a concern from 30 degrees, but can vary based on individual sensitivity. So, stay hydrated, stay cool, and enjoy the summer!
[1] BetterYou Magnesium Mineral Water: https://betteryou.co.uk/products/magnesium-mineral-water [2] Science in Sport Go Hydro Tablets: https://www.scienceinsport.com/uk/products/go-hydro-electrolyte-tablets
- To maintain a healthy lifestyle and perform well during fitness-and-exercise, consider applying BetterYou Magnesium Mineral Water, which contains essential minerals like sodium, potassium, magnesium, and calcium for hydration during high temperatures and physical activity.
- Applying a balanced diet focusing on nutrition, especially food-and-drink options such as fruits, vegetables, starchy foods, and low-calorie foods, can help reduce heat production in the body during summer, improving health-and-wellness.
- Incorporating Science in Sport Go Hydro Tablets into your water can be an excellent choice for staying hydrated while maintaining optimal electrolyte levels during intense fitness-and-exercise and heat exposure, leading to improved lifestyle and performance.
