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Every year, at the beginning of the hot summer season, we are often reminded about proper hydration of the body during walks in the fresh air, any sports activity or holiday relaxation on the beach. However, the issue of hydration during work is rarely mentioned at this time. Summer is an exceptionally difficult time for those who work physically or in conditions that make it difficult to concentrate or move due to high air temperatures.
Water – the source of life
The basic argument for the key role played by water is the fact that it constitutes as much as 60% of the human body weight! Without water, the human body will survive only about four to six days (depending on weather conditions). Why is it so important? Because it plays a significant role in all biochemical reactions occurring in the body, is responsible for regulating body temperature, enables the digestion process, takes part in the transport of nutrients, and also has protective functions for many organs. On a hot day, a few hours without drinking fluids are enough to clearly feel the side effects of even slight dehydration. That is why it is so important to regularly hydrate the body, preferably by drinking large amounts of water. It is assumed that you should drink about 2 liters of fluids a day.
The importance of hydration at work
Too little water in the body is not only a tormenting feeling of thirst. Dehydration can cause headaches, drowsiness or decreased concentration [1] . All these factors inevitably affect mood and significantly reduce efficiency. This is especially important at work, where we are expected to function at top speed. Physical work is often performed in difficult conditions, in which high ambient temperatures cause water to evaporate from the body faster.
Working in production halls, warehouses or places exposed to sunlight causes significant loss of electrolytes. This is particularly dangerous in the case of positions that require constant concentration, such as operating machinery, working at heights or on a production line. Even in the case of typical office work, which is performed in a non-air-conditioned room, when it is hot outside, the body can become dehydrated. It is therefore not only in the interest of the employee, but also of the employer, to provide all those performing work with access to water and, in the case of exposure to very high temperatures, additional sources of electrolytes.
How to properly replenish fluids?
In the case of fluids, quality is as important as quantity. Drinking only beverages such as coffee or tea during a hot day at work will not effectively hydrate the body, because these products have diuretic properties [2] . Therefore, first of all, remember to drink as much water as possible. We can also replenish lost electrolytes through commercially available isotonic drinks, which not only replenish the lack of water in the body, but also provide all the electrolytes necessary for proper functioning, such as potassium, sodium, calcium and magnesium. They are a quick and convenient way to restore the body's balance in situations of increased sweating resulting from high temperatures or intensive physical work.
What products will help you survive the heat - replenish water, electrolytes and energy levels? Check below:
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[1] Sane T. Vettä kesähelteellã--mutta kuinka paljon? [Water in summer heat, but how much?]. Duodecim. 2011;127(13):1361-5. Finnish. PMID: 21834340.
[2] Maughan RJ, Griffin J. Caffeine intake and fluid balance: a review. J Hum Nutr Diet. 2003 Dec;16(6):411-20. doi: 10.1046/j.1365-277x.2003.00477.x. PMID: 19774754.
