High temperatures and heat waves , how to maintain a good level of hydration?

In France, summer often rhymes with high temperatures or heat waves. During these climatic periods, the human body is subjected to difficult conditions. Indeed, during high temperatures, we observe an increase in body temperature, but we are homeothermic, that is to say that our body temperature is constant, between 36.1°C and 37.8°C, beyond this we speak of hyperthermia and below hypothermia. Therefore, this can be dangerous for the proper functioning of our body and then thermoregulation comes into play, which corresponds to a set of mechanisms allowing the human body to remain within normal temperature values.

In this article, we will see how thermoregulation works during high temperatures that can lead to dehydration. We will then see how to prevent this dehydration and how to maintain a good level of hydration .

How does heat affect our body?

First of all, the heat will increase the body temperature, as mentioned previously, and thus thermoregulation will intervene. It corresponds to the set of mechanisms allowing the body to maintain a constant temperature , ideally around 37°C.

During hyperthermia, there will be vasodilation (dilation of the vessels) at the cutaneous level allowing heat loss by convection and radiation but also by sweating. Sweating or perspiration is a physiological mechanism that is exacerbated when there is a need to lower body temperature.

Sweat is produced by the sweat glands and is composed of 99% water but also electrolytes (or mineral salts) such as sodium chloride or NaCl, potassium, magnesium, zinc, iron or even copper. Thus, there is a significant loss of these compounds during the fight against heat and can lead to dehydration if these losses are not compensated by sufficient intake.

It is possible that this does not succeed in lowering the temperature sufficiently, which is when heat stroke appears. It manifests itself by hyperthermia (or fever) greater than or equal to 40°C. Symptoms are headaches, dizziness, sensation of intense heat, red skin, behavioral disturbances such as drowsiness or aggression, fatigue, intense thirst, nausea, vomiting and can even lead to coma.

Heat, associated with dehydration, also has effects on the digestive tract by causing deregulation and can manifest itself through diarrhea and/or vomiting.

All of these effects result in a significant loss of water and electrolytes, causing dehydration. The most vulnerable people during these high-temperature episodes are the elderly or frail, children, infants, and athletes.

To know if you are dehydrated, it is essential to know how to recognize the symptoms which are:

• thirst,

• dry lips,

• weight loss

• abnormal fatigue or loss of strength.

In cases of severe dehydration , we observe a dry mouth, tongue and skin, fever, concentrated and small quantities of urine, etc.

If symptoms persist or if you show signs of severe dehydration, this can have harmful consequences on the functioning of the body, in which case you should call your doctor or 15.

How to prevent dehydration during heat waves?

To avoid dehydration, you must first combat the heat to prevent your body temperature from rising. Here are some tips and tricks:

• stay in a cool place

• avoid going out during the hottest hours of the day, between 12 p.m. and 4 p.m.

• prevent the sun's rays from entering your home by closing windows, shutters and blinds

• ventilate at night to cool the accommodation, except in the event of a heatwave

• use an air conditioner, mist maker and/or fan to cool down

• minimize the use of heat-producing appliances such as the oven

• cool off with a warm or cold shower

• prohibit all sporting activities that increase body temperature

• wear light, loose clothing to limit perspiration

Diet also plays a role in hydration. It's important to favor cold dishes as well as fruits and vegetables rich in water, such as melon, cucumber, watermelon, and tomatoes.

Finally, hydration is an element in maintaining sufficient hydration levels and preventing dehydration. It is therefore important to drink plenty of fluids and not wait until you feel thirsty, as this is already a sign of dehydration. It is also important to supplement electrolyte loss in addition to water loss to avoid deficiencies in certain minerals.

Hydratis lozenges are the solution to prevent dehydration and loss. They are composed of magnesium, potassium, chloride, manganese, zinc, and NaCl (or salt), thus allowing for better water absorption by the body while replenishing electrolyte losses. There is also a special senior range available in sachet form.

In conclusion , during periods of high heat and heatwaves, it is essential to maintain a good level of hydration in order to avoid dehydration. To do this, you must fight against the heat in order to avoid an increase in body temperature, but it is hydration that is essential to compensate for the loss of water and electrolytes.