What to drink in extreme heat to stay hydrated and safe
Photo: What to drink during hot weather (Getty Images)
In summer, it is especially important to choose the right drinks to stay hydrated, according to Ukrainian nutritionist Oksana Skytalinska.
Why ice-cold water isn't the best choice in hot weather
When it’s hot, many people instinctively reach for ice-cold water. However, according to the doctor, this is one of the worst things you can do for your body. Low temperatures instantly constrict the blood vessels in your stomach, completely slowing down and blocking moisture absorption.
Instead, she recommends drinking still water at room temperature or even warm water, which gently promotes the body's natural cooling process through sweating.
However, drinking large amounts of plain water alone can also be risky. As you sweat, your body loses important salts. This may lead to hyponatremia — a dangerously low sodium level — causing weakness, dizziness and nausea.
Experts recommend drinking one glass of medicinal mineral water daily (making sure to let the gas escape first) or adding electrolyte powders to your water.
What you should avoid drinking during hot weather
- Sugary soft drinks and fruit juices: The sugar increases thirst and contributes to dehydration.
- Strong coffee and alcohol: Both act as powerful diuretics, forcing the kidneys to eliminate valuable fluids more quickly.
How to help your body cope with extreme heat
To reduce stress on the cardiovascular system, the doctor recommends several key supplements.
Magnesium (citrate or malate)
Magnesium is rapidly lost through sweat. It is essential for muscle relaxation and for maintaining healthy blood vessels and heart function. The recommended dose is 200–400 mg about an hour before bedtime.
Vitamin C plus rutin (or quercetin)
These help protect capillaries from UV damage and may reduce leg swelling during the summer.
Succinic acid or coenzyme Q10
These support the body's energy production even during extreme heat and mild oxygen deprivation. They are best taken in the morning.
Taurine
Taurine is particularly beneficial during hot and humid weather. It helps protect the heart, which works harder in high temperatures, and supports proper fluid balance inside the body's cells.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
