Hydration in summer: 5 preconceived ideas to forget for good
When temperatures rise, advice on how to stay well hydrated comes from all sides. But in this profusion of information, some preconceived ideas are hard to shake. Iced drinks? 2 liters of water mandatory? No coffee? It's time to sort out what's true, what's false... and what's nuanced.
1. "You need to drink 2 liters of water a day"
Not so simple.
This figure is an average, not a universal rule. Water requirements vary according to age, weight, level of physical activity, climate and diet (some foods are very rich in water). It's best to listen to your thirst, monitor the color of your urine (clear = well-hydrated), and adapt your intake according to circumstances (heat, exertion, fever...).
2. "Coffee dehydrates"
A persistent misconception... but an exaggerated one.
While it's true that caffeine has a slight diuretic effect, this does not counterbalance the water intake of the beverage itself. Moderate coffee consumption (3 to 4 cups a day) poses no hydration problems for a healthy adult. Coffee is therefore one of the beverages that count towards daily water intake.
3. "A cold beer hydrates"
Not true.
Even if it contains water, beer is still an alcoholic beverage. Alcohol increases diuresis (water loss through urine) and promotes dehydration, especially in hot weather. As a result, that famous ice-cold pint on the terrace can make you thirsty rather than quench your thirst.
4. "It's better to drink iced when it's hot"
Not necessarily.
Paradoxically, a very cold drink can cause internal thermal shock and slow down the sweating process. Conversely, a hot drink (such as tea or a lukewarm herbal infusion) slightly stimulates perspiration, thus promoting the body's natural cooling process. This is a well-known secret in hot countries.
5. "Drinking water is enough to stay well hydrated"
Yes... but that's not all.
Hydration also comes from the plate. Water-rich fruits and vegetables (watermelon, melon, cucumber, tomato...) provide a significant proportion of daily water intake. Cold soups, yoghurts, compotes and iced herbal teas are also discreet but precious allies.
In a nutshell
There's no need to drink two liters of still water a day at all costs, or to banish your summer espresso. The key is to listen to your body's signals, vary your hydration sources, moderate your alcoholic beverages... and indulge yourself intelligently!
Adèle Peyches
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