[Smart Hydration Topic]There is a trick to choosing the right drink to retain moisture in hot weather

(Hong Kong News) The heat is overwhelming. When you are outdoors under the sun, you are sweating non-stop. It is especially important to replenish water.

Do you want to drink water to quench your thirst? Studies have found that milk and oral electrolyte supplements are more effective in hydrating than water.

There are strategies for hydration, starting with the choice of beverages, and paying attention to the time and quantity of drinking.

When you walk into a convenience store in hot weather, you will find various drinks such as water, sports drinks, juices, soft drinks, beer, etc. in front of you. Which is the best for hydrating the body?

In order to answer this question, some British scholars tested the hydrating effect of 13 common drinks. Using water as a benchmark, the study measured the amount of urine produced after drinking different beverages to compare their residence time in the body.

Strong electrolyte hydration

Ronald Maughan, a professor at the School of Medicine and University of St Andrews who was in charge of the research, explained the principle of hydration when interviewed by CNN: When we drink clear water, the stomach quickly empties and the water Send it into the blood to replenish water for the cells; but when the beverage contains a small amount of nutrients such as sugar, protein, and fat, the time it stays in the stomach will increase, and the water replenishment time can be extended.

His research found that drinking whole milk, skimmed milk and oral electrolyte supplements (no calories, brewed with water), 4 hours later, the urine output is less than after drinking water, which means that the hydration effect is better.

The electrolyte content and calories of drinks both affect the body’s ability to retain water. Nutritionist Liang Xiyun explained that oral electrolyte supplements and milk are rich in sodium and potassium, and the electrolyte content is high, which is beneficial to the body’s hydration and slows down water excretion.

Taking sodium as an example, “When extra sodium is ingested, the body will try to dilute the sodium, thus retaining more water in the body.” As for the calories of drinks, “milk has a lot of fat and has the highest calories among many drinks. The higher the calories, the longer it takes for the body to digest, and the longer the hydrating effect.”

Drinking beer can make you dehydrated

“Coffee and tea contain caffeine, which is generally believed to be a diuretic and will accelerate the loss of body water; research has found that cola, diet coke, tea, coffee, sparkling water, sports drinks, etc., have no hydrating effect compared with water. Big difference.

Liang Xiyun quoted a research report that actually needs to consider how much caffeine to consume. The study mentioned that if the caffeine content is less than 250 to 300 mg, it will not increase the frequency of going to the toilet; but when the caffeine content exceeds 300 mg, It is possible to diuretic.

A cup of espresso has an average of 200 mg of caffeine, and the upper limit has been reached for one and a half cups of ready-to-drink. People who love tea may drink cold-brewed tea. “The cold-brewed method prevents the tea from releasing a lot of caffeine, which is milder.”

As for many workers who work outdoors, they are used to drinking beer, but alcohol can easily dehydrate people and increase the desire to go to the toilet, so it is not recommended to drink more.

“When choosing a drink, you should start from its nutritional value and see whether the drink will bring unnecessary calories in addition to replenishing water.” Therefore, she believes that water is always the most ideal hydrating drink. Although milk is the champion of hydration, it is not recommended to drink milk in order to replenish water.

“Especially full-fat milk, which is not low in fat and has a certain amount of calories. According to the recommendations of the food pyramid, adults should consume 1 to 2 servings of dairy products a day to supplement calcium. It is advisable to choose skim milk or low-fat milk.”

Low-sugar coconut water is good for moisturizing

Although coconut water was not included in the scope of the above research, Liang Xiyun thinks it is a good hydrating drink. “Coconut is rich in electrolytes, including sodium, potassium, and magnesium, and is low in calories and sugar compared to other fruit juices.”

Nutritionist Huang Zhaozhang added that food also contains water, so you can directly eat some high-moisture fruits and vegetables, such as tomatoes, celery, oranges, etc. to replenish water.

However, no matter whether you choose coconut water or fresh fruits and vegetables, both of them reminded that you still need to follow the intake of fruits and vegetables in the food pyramid, and count these fruits and vegetables into the daily “2+3” portion recommended by the Center for Health Protection, that is, 2 servings of fruit plus 3 servings per day. Serve vegetables and avoid excessive intake.

Hydration Tips

working outdoors

Drink 1 glass of water every 15 minutes

Water maintains the healthy functioning of the body, helps regulate body temperature, prevents constipation, etc.

Dietitian Huang Zhaozhang said that a good habit of drinking water should be a small amount each time, but drink often, “Don’t drink a large bottle at once, this will make you go to the toilet soon, and your body will not absorb (water) properly.”

Workers sitting in an air-conditioned room should replenish water

“It is recommended to take half a cup to 2 cups of water (1 cup 250ml) each time, depending on the body and weather conditions.

Suppose you drink 8 glasses of water a day, 250ml per cup, that is 2000ml per day, sleep for 8 hours a day, and there are 16 hours left, that is to drink 125ml (half a glass of water) per hour, depending on the weather and exercise Increase. “

Nutritionist Liang Xiyun also added that people who work outdoors sweat constantly and lose a lot of water in their bodies, so the density and quantity of water replenishment are high. It is recommended to drink 1 glass of water every 15 to 20 minutes. Office workers sitting in an air-conditioned room cannot ignore the importance of hydration, because the air-conditioning will take away moisture from the skin surface and become dry.

A little thirsty, that is, initial dehydration

There has been a debate about whether ice water is better for quenching thirst. Zhou Peixin, an associate professor at the School of Nursing of the University of Hong Kong, said that there is no literature to prove whether drinking ice water has a special effect. For hydration alone, room temperature to cool water is sufficient. Drinking a lot of ice water at once may cause the body to feel unwell because it cannot adapt.

“If you feel a little thirsty, it is already a manifestation of the initial water shortage, that is, the body has lost about 1% of its weight, and it is necessary to replenish water in time.”

Huang Zhaozhang pointed out that the color of the urine can also be observed. If it is transparent or light yellow, it means that there is enough water; otherwise, if it is thick or dark yellow, it is a sign of water shortage.

sugar substitute flavored water

increased health risks

Water is ideal for hydration, but it’s bland and not everyone’s cup of tea.

Recently, #WaterTok has become a craze on social platforms. Netizens take pictures and share the “drink recipes” of homemade flavored water, such as adding flavoring agents, syrups, etc., to make clear water colorful and interesting, such as peach ring water and unicorn water, with a total of more than 400 million views quantity.

Although #WaterTok emphasizes the use of sugar-free/low-sugar flavorings or syrups, these flavorings or syrups contain sugar substitutes, artificial colors, preservatives, etc. Dietitian Huang Zhaozhang pointed out that most sugar-free flavorings contain aspartame, a sugar substitute. Earlier, the World Health Organization (WHO) did not recommend the use of sugar substitutes. risk of heart disease, diabetes, etc.

Sugar substitutes can also cause an imbalance of intestinal bacteria and weaken resistance; artificial pigments can discolor teeth.

It is recommended to add natural food

“If adding substances can increase the nutritional value of water, it is naturally a suggestion; but now there is no added value, but it increases health risks.”

Therefore, Huang Zhaozhang does not recommend flavored water instead of daily drinking water.

“If you think clear water is bland and tasteless, it is recommended to add natural food, such as fresh or frozen fruits, vegetables, mint leaves, basil, etc. It is best to drink the water mixed with ingredients on the same day.”

Sunburn for working outdoors in high temperature

Heatstroke warning at work has been issued to remind employers and employees to beware of heatstroke.

Mountain climbing and outdoor activities are not suitable in hot weather, but when working in high temperature is unavoidable, how to save yourself?

Hong Kong has a humid climate, and high-rise buildings block ventilation, making heat dissipation even more difficult.

What to do about heat exhaustion?Differentiate first aid from symptoms

The weather is hot, and there is a chance of heat stroke, whether you are outdoors or indoors. When the human body cannot effectively control body temperature, heat exhaustion will occur, which can lead to heat stroke in severe cases. If the temperature is not lowered in time and first aid is not provided, it will be life-threatening.

What should you do when someone around you has heat exhaustion or heat stroke? Dai Yingxian, the first aid training manager of the Hong Kong Red Cross, was interviewed and taught everyone to distinguish between heat exhaustion and heat stroke, and to deal with it in 4 steps.

4 steps in heat exhaustion management

1/ Take the patient to a cool place first, and call 999 for an ambulance.

2/Check the patient’s symptoms: Heat exhaustion usually occurs due to lack of water or electrolytes (salt). Symptoms include pale complexion, profuse sweating, dizziness and discomfort.

3. If the patient is awake, it is advisable to give drinks to replenish water and salt, and to cool the patient down.

Cooling methods include: cooling with a fan or blowing a fan, removing the patient’s clothing, sprinkling water on the patient, and placing a wet towel or ice pack wrapped in a towel on the patient’s neck and underarms.

If ice packs are not available, a frozen drink wrapped in a towel can be substituted.

4/ After the ambulance personnel arrive, explain to the ambulance personnel the treatment methods that have been done for the patient.

4 steps to deal with heatstroke

1/ Take the patient to a cool place and call 999 for an ambulance.

2/Look at the patient’s symptoms: heat stroke symptoms include flushing and fever of the skin, inability to sweat due to heat trapped in the body, dizziness, and even shock.

3. Cool down the patient as soon as possible. Cooling methods include cooling with a fan or blowing a fan, removing the patient’s clothes, sprinkling water on the patient, and placing a wet towel or ice pack wrapped in a towel on the patient’s neck and underarms. If ice packs are not available, a frozen drink wrapped in a towel can be substituted.

4/ After the ambulance personnel arrive, explain to the ambulance personnel the treatment methods that have been done for the patient.

Hiking should be selected before 10:00 am and after 4:00 am

Mountaineering expert Zhong Jianmin believes that in extremely hot weather, the temperature is high and the wind is low. If citizens choose to go hiking, they should choose the time period before 10:00 am or after 4:00 pm to avoid the scorching sun and the highest temperature when going up the mountain.

He also said that when hiking in hot weather, in addition to replenishing enough water, you can also choose locations close to mountain streams and near the sea. He also said that even if there are trees for shade, if there is less wind, you will still feel stuffy.

Text: He Shaoying, “Ming Pao”

Zhou Peixin, associate professor of the School of Nursing at the University of Hong Kong, pointed out that installing fans or refrigerators in outdoor workplaces can help cool down. If it is not possible to install large machines, shelters should also be provided to keep workers cool. Workers can also wear wide-brimmed hats to avoid direct sunlight.

Moisten the body with water to help cool down

Many people who work outdoors will “go shirtless” (naked upper body) to feel cooler, but Zhou Peixin reminds that prolonged exposure to the sun will burn the skin, which will not help heat dissipation, but will increase the risk of skin cancer. She encourages workers to wear Breathable long-sleeved workwear for sun damage protection.

There are many cooling products on the market, such as ice towels, cooling sprays, antiperspirant wipes, etc., do they have cooling effects?

She pointed out that some products add alcohol and mint ingredients in order to enhance the cooling effect, which may cause skin sensitivity. Antiperspirant products should be used in a limited area, so that sweat can be discharged in other places as usual. She said that simply smearing the body with water has helped to cool down, and the effect of washing the body with running water is even better.

If you feel dizzy, take a rest immediately

Zhou Peixin finally reminded that once you have a headache, dizziness, or signs of confusion in a hot environment, you should take a rest immediately, replenish water and cool down your body. Especially people with high blood pressure or cardiovascular disease should pay more attention. The condition may worsen on hot days. If you experience heart palpitations, shortness of breath, and chest pain, you should seek medical attention immediately.

Text: Chen Zhenji, Zhang Shumei, Lei Jingyi “Ming Pao”

Focus on 6 high-risk groups

Certain Drugs Can Cause Heat Injury

Thermal injury can happen to anyone, especially the elderly over 65 years old, chronic patients, people taking drugs, infants and young children, outdoor workers, athletes or workers in confined spaces, and overweight people, etc., are the six major causes of thermal injury high-risk groups.

Among them, the elderly with chronic diseases need to pay more attention.

Why are old age and chronic diseases particularly dangerous? There are 4 reasons:

1/ Poor perspiration function:The aging of the human body makes it difficult to activate the thermoregulation mechanism of the hypothalamus in the brain. When the body temperature rises, it cannot increase sweating and dilate blood vessels in the skin to dissipate heat. In addition, the function of regulating water in the body is not as fast as that of young people, and many elderly people do not Know the importance of taking enough water, if you are in a hot environment, you are prone to heat stroke.

2/ Not sensitive enough to high temperature:The ability to perceive the environment becomes worse with age. The earliest symptoms of heatstroke are profuse sweating, thirst, and fatigue, followed by elevated body temperature, dizziness, vomiting, and muscle spasms in the lower limbs. However, some elderly people are not aware of the early symptoms of heatstroke due to their slow perception. They don’t realize that something is wrong until they collapse or even go into a coma. At this time, the body temperature often even rises to over 40 degrees Celsius, which exceeds the body’s heat dissipation capacity, and may be life-threatening in a short period of time.

3/ Chronic diseases affect heat dissipation:Good skin blood circulation is required for heat dissipation, but patients with high blood pressure, diabetes, kidney disease, heart disease, lung disease, metabolic disease and mental disease have poor body heat dissipation function and are not easy to perspire. Exposure to high temperatures may aggravate the condition and even lead to heart failure.

4/ Drugs affect heat dissipation:Some commonly used drugs for chronic diseases can also affect sweating and blood flow, and affect heat dissipation, such as diuretics, beta-receptor blockers and calcium ion channel blockers commonly used in hypertension, and anti-Parkinson’s drugs commonly used in neurology or psychiatry. Antidepressants, antidepressants, antipsychotics, etc., as well as antihistamines taken for colds or allergies, may affect the body’s heat dissipation and cause heat damage.

Text: Qiu Shuyi “Healthy”

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