ZOOM: STRATEGIES FOR OPTIMAL HYDRATION DURING THE HEAT WAVE

When temperatures soar with heatwaves, hydration becomes central

Here is a Zoom on the importance of hydration and the strategies to put in place for optimal hydration in keto!

HEAT WAVE AND KETOGENIC DIET

Heatwaves cause increased sweating, and therefore a faster loss of fluids and electrolytes. This situation is exacerbated by the ketogenic diet which, by using glycogen stores, causes a natural loss of water.

HOW TO HYDRATE WITH FOOD?

Foods, especially vegetables , can be excellent sources of hydration:

CUCUMBER: Composed of 95% water, they are perfect for hydration.

GREEN SALADS: Containing approximately 95% water, they can provide a hydrating base for your meals.

ZUCCHINI: They contain almost 94% water and are perfect grilled or spiralized like pasta.

PEPPERS : With over 92% water, they add color and hydration to your meals.

CAULIFLOWER : Although it contains less water (92%) than other vegetables, it is often used in ketogenic cooking as a base for pizzas or purees.

HOW TO OPTIMIZE YOUR HYDRATION?

Besides vegetables, here are some other strategies to stay well hydrated:

• Hydration strategies during a heatwave

Drink regularly: Do not wait until you are thirsty to drink. Thirst is an indicator that the body is already lacking water. It is recommended to increase your water consumption during periods of high heat.

Avoid diuretics : Limit your intake of alcohol and caffeinated beverages which can accelerate dehydration.

Infused waters : To diversify, opt for waters infused with slices of lemon, cucumber or fresh herbs. We also offer sugar-free drinks to vary the pleasures!

Broth consumption : Clear broths provide both fluids and essential electrolytes.

Incorporate plant-based milks: Like unsweetened almond milk , they offer a hydrating alternative to traditional milks.

Electrolytes : Consider electrolyte supplements to compensate for their natural loss during the heatwave and with the ketogenic diet.

Eat fresh : Choose fresh meals like salads to help cool the body.

Plan your activities : try to limit your exposure to the sun during heat waves, and favor indoor activities.

• Recognizing the signs of dehydration

It is essential to know how to recognize the first symptoms of dehydration: dizziness, headaches, dry skin, nausea, or rapid heart rate.

CONCLUSION :

The heatwave requires special attention to hydration. By combining hydration through drinks and a diet rich in watery vegetables, it is possible to maintain a water balance and enjoy the summer, despite the heat.