Importance of hydration at high temperatures
  • It is a component of the blood allowing the transport of nutrients.
  • It eliminates waste through urine that is made by the kidneys.
  • Participates in the regulation of body temperature to keep it at a constant temperature between 36.5 and 37 degrees.

Hydration is necessary at all ages, especially on days of high temperatures, but we must pay special attention to vulnerable groups that are:

Babies: Children under 6 months should be breastfed frequently as they cannot drink water. You can make popsicles from breast milk.

little boys and girls, cool drinks should be offered several times a day. The ideal drink is water. You can also make homemade natural ice creams based on very ripe fruits.

Older adults: They have the characteristic of not feeling thirsty, so we must insist that they consume water and avoid dehydration.



The general recommendation for water consumption is 2 liters per day (depending on age) which is equivalent to 8 glasses of water per day.

The most convenient drinks are:

Safe water, first of all. It means drinking water, boiled for a few minutes or with two drops of bleach per liter of water, leaving it to stand for 20 minutes before consumption.

Natural flavored waters: with mint, lemon, ginger, among other flavors.

Sugar free drinks They can also be used, but my recommendation is to leave them for the main meals while in the rest of the day it is preferable to hydrate with water. Infusions such as mate, tereré, tea, mate cocido also contribute to daily hydration, but without the addition of sugar so that its consumption is healthier.

Regarding foods like fruits and vegetables They provide up to 20% of daily hydration. In summer, watermelon, melon, plums, tomato, cucumber, are excellent to consume since more than 90% of their composition is water. These are just a few examples since it is beneficial to consume all kinds of fruit and vegetables.

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Consume fruits and vegetables, among the recommended habits to improve our health.

Consume fruits and vegetables, among the recommended habits to improve our health.

Photo of Trang Doan in Pexels.

In dairy we also find foods that contain a good proportion of water. Milk is made up of 88% water, so its consumption can be done through smoothies, yogurts, or alone by cutting hot or cold infusions. It is important to note that we do not have to wait until we feel thirsty to hydrate, since the feeling of thirst informs us that the body is already going through a mild dehydration picture.

Having small bottles on hand or a glass of water in the kitchen to remind us to drink water is an option to avoid it. Some symptoms that indicate a lack of water in the body are: headache, thirst, confusion and increased temperature. In any case, if after hydrating the symptoms persist, a doctor should be contacted for an adequate diagnosis and follow-up.

Obesity nutritionist (MN 9739) Instagram: @lic.aracelivallone

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