Hot and cold climate and the impact on our hydration needs
Temperature changes and particularly hot or cold climates are very dehydrating for our bodies. It is important to understand the impact of these climates on our bodies and the tips to remember to avoid dehydration .
So what are the mechanisms involved? What are the right reflexes to adopt?
Hot climate
A hot climate causes your body's core temperature to increase .
This results in increased sweating rates, leading to a loss of fluid and electrolytes. It is through sweating that our bodies cool down.
When the outside temperature is too high, our bodies have difficulty cooling themselves effectively. This can lead to heat exhaustion .
Engaging in physical labor or endurance exercise in high heat will increase the risk of dehydration . This will accelerate the rate at which your body loses fluids and lead to dehydration , especially if electrolytes are not replenished.
It is therefore important to hydrate continuously to counteract dehydration in hot weather, regardless of your activity level. This will lower your body temperature and replace the fluid and minerals you lose through sweating. Water enriched with electrolytes should therefore be preferred and should be drunk before you reach the stage of thirst.
Here are some tips to avoid dehydration in hot weather:
✓ You can flavor your water if it helps you drink more, which will allow you to combine pleasure and hydration.
✓ Don't wait until you're thirsty to drink and always have water available .
✓ Prefer to stay in a cool place (or at least in the shade outside).
✓ Eat fruits and vegetables rich in water and mineral salts (cucumber, watermelon, etc.) throughout the day for even more hydration.
✓ Avoid drinks that contain caffeine or other stimulants , they are not a suitable rehydration fluid since they are diuretics.
✓ Avoid the sun in the middle of the day, and exercise early in the morning or in the evening instead.
✓ Wear sunscreen and a hat , sunburn prevents your body from cooling down properly.
✓ Wear thin, loose-fitting clothing , this allows good air circulation, which helps perspiration evaporate.
Cold climate
We must not neglect the effect of the cold, which causes the same risks of dehydration as a heatwave!
Contact between the skin and the air induces a natural phenomenon of evaporation , part of the water contained in the skin evaporates. When it is cold, the air is drier, the loss of water through the skin is then accentuated.
In addition, the cold causes the blood vessels on the skin's surface to contract . This leads to a decrease in blood flow and the amount of water carried by the blood. The skin's natural hydration is therefore less and cannot compensate for the water that evaporates on contact with cold, dry air.
In cold weather, the body's thirst response is reduced (by up to 40% even in cases of dehydration). This happens because our blood vessels constrict when we are cold to prevent blood from flowing freely to the extremities. This allows the body to conserve heat by drawing more blood to the core.
In winter, dehydration is further exacerbated by the temperature fluctuations experienced by the body as it constantly switches between hot and cold. Heating also contributes to increased water loss.
In cold weather, we lose more fluid through respiratory water loss . For example, when you can see your own breath, it is actually water vapor your body is losing. The colder the temperature and the more intense the exercise, the more vapor you lose when you breathe.
Sweat evaporates faster in cold air. We often think we don't sweat in cold, dry weather because it tends to evaporate so quickly. This is another factor that can contribute to decreased thirst .
Here are some tips to avoid dehydration in cold weather:
✓ Ensure good skin hydration : Apply a moisturizer (and a moisturizing lip balm) morning and evening to limit water loss on the surface by retaining it in the cells of the upper layer of the epidermis.
✓ Make sure you drink enough : 6 to 8 glasses per day in the form of water, herbal tea, broth, etc.
✓ Avoid sudden temperature changes : Frequent changes from hot to cold and vice versa increase dehydration. It is best to wear several layers of clothing that can be removed or added as needed. The goal is to maintain a consistent temperature .
✓ Avoid overheating your home : Air that's too hot and too dry can exacerbate dehydration. You need to be able to control the temperature in your home. You need to be able to humidify the ambient air; using a humidifier is a trick that can help slow dehydration. You should also avoid showers and baths that are too hot.
Whether in hot and humid weather or cold and dry weather, good hydration is essential to counter the consequences linked to these climates which are particularly conducive to dehydration. Hydrating yourself properly, eating a balanced diet and following our advice will therefore allow you to stay well hydrated all winter and all summer .
The Hydratis solution
HYDRATIS , in addition to providing you with mineral salts and trace elements , allows water to be absorbed more quickly and efficiently. A Hydratis tablet added to your water will allow you to optimize its absorption and maximize your hydration .
