What is the best thing to drink during hot weather?

High temperatures during the summer can lead to serious water and electrolyte imbalances, which increase the risk of dehydration, overheating and heat stroke. Inadequate fluid intake can lead to concentration problems, decreased physical performance and even cognitive impairment. That is why it is so important to consciously choose beverages that effectively replenish water and electrolyte deficiencies, thereby supporting thermoregulation mechanisms.

1. Water and hot weather
2. Isotonic drinks and hot weather
3. Carbo drinks
4. Other fluids for hot weather

Water and hot weather

One of the basic sources of fluids is water, the quality and composition of which may vary depending on the source. Regardless of the type, water should be consumed frequently and in small sips, paying attention to feelings of thirst.

Tap water

Tap water in most cities in Poland meets strict quality standards and is safe to drink, although its taste may be unacceptable due to the presence of chlorine. There is also a wide variation in magnesium and calcium content, making it difficult to estimate the level of consumption of these elements from tap water. Many people decide to use home filters. Basic water filtration can improve its organoleptic properties, but it does not increase its mineral value, and in fact reduces it.

"During physical exertion, the body loses water mainly through sweat – often in amounts significantly exceeding 1 litre per hour. Along with water, electrolytes such as sodium, potassium, magnesium and calcium are also lost. When hydration levels drop, blood volume decreases, the heart has to work harder, and muscles tire more quickly." Łukasz Domeradzki – MSc in Food Technology

Bottled water

An alternative is bottled spring water, which usually has low mineralisation, making it suitable for everyday consumption, but during intense physical exertion or hot weather, it may not cover the increased demand for electrolytes. In such situations, it may be better to choose highly mineralised water, which has a higher content of sodium, magnesium and calcium, supporting the maintenance of a proper electrolyte balance and reducing the risk of muscle cramps or weakness during prolonged exposure to high temperatures.

Isotonic drinks and hot weather

In conditions of high heat stress and increased physical activity, it may also be beneficial to consume isotonic drinks, which, thanks to their osmotic pressure similar to that of plasma, allow for rapid hydration and replenishment of lost electrolytes. This property is ensured by the presence of sodium and glucose. These ingredients support water transport through cell membranes and provide energy during physical exertion. You can also prepare an isotonic drink at home by dissolving table salt and sugar in water with the addition of fruit juice, but this requires considerable precision in dosing.

Carbo drinks

There are also carbo drinks available on the market, i.e. carbohydrate drinks with higher osmolarity, useful mainly in situations requiring rapid energy replenishment, although they are not suitable as a primary source of fluids in hot weather, mainly due to their calorie content. An alternative may be electrolyte drinks in the form of powder or effervescent tablets soluble in water, which are low in sugar and also allow you to precisely adjust the amount of sodium, potassium and magnesium to your individual needs.

Adequate intake (AI) and recommended dietary allowance (RDA) levels for electrolytes in the diet

Increases in demand related to hot weather are highly individual.

Other fluids for hot weather

It is also worth remembering that fluid replacement does not have to be limited to water or functional drinks. Food products can also provide significant amounts of water and additional nutrients that support hydration. They hydrate better than water, fruit juices and non-alcoholic beer.

Milk drinks

An example is milk, which, thanks to its protein, carbohydrate and electrolyte content, helps maintain fluid balance almost as effectively as traditional isotonic drinks. Fermented dairy products, such as kefir or buttermilk, can also be a valuable supplement to fluids in the diet, while having a beneficial effect on the gut microbiota, which is important for the absorption of nutrients.

Broths

Light bone and vegetable broths can be equally useful, as they provide sodium and other electrolytes in addition to fluids, as well as certain proteins, such as collagen proteins.

Coconut water

Coconut water is also an interesting remedy, as its electrolyte composition stands out from other plant products and, even in its unprocessed form, can be a good hydrating drink.

Sources:

• Schiefermeier-Mach, N., Egg, S., Erler, J., Hasenegger, V., Rust, P., König, J., & Purtscher, A. E. (2020). Electrolyte Intake and Major Food Sources of Sodium, Potassium, Calcium and Magnesium among a Population in Western Austria. Nutrients, 12(7), 1956. https://doi.org/10.3390/nu12071956
• Cheteu Wabo, T. M., Wu, X., Sun, C., Boah, M., Ngo Nkondjock, V. R., Kosgey Cheruiyot, J., Amporfro Adjei, D., & Shah, I. (2022). Association of dietary calcium, magnesium, sodium, and potassium intake and hypertension: a study on an 8-year dietary intake data from the National Health and Nutrition Examination Survey. Nutrition research and practice, 16(1), 74–93. https://doi.org/10.4162/nrp.2022.16.1.74