July 13, 2007 – Not drinking enough water in hot weather can cause painful kidney stones, commonly called “kidney stones”, to form.
Proper hydration is the best way to prevent nephritic calculus, which affects about 13% of men and 7% of women1.
It is recommended to drink at least eight glasses of liquid per day and more in case of intense physical exertion as well as during the summer season. In fact, in summer, the number of cases of kidney stones increases due to the dehydration to which the body is exposed when it is hot.
Lemonade instead of cola
While soft drinks and iced tea are tempting in the summer, they should be consumed in moderation. These drinks contain oxalates, substances that can contribute to kidney stones. Rather, it is recommended to drink real lemonade – and not artificial preparations – which would have the effect of preventing the formation of stones. Note that chocolate, rhubarb, strawberries, spinach and nuts also contain significant amounts of oxalates.
Foods naturally high in calcium may help prevent stones, while calcium supplements may increase your chances of getting it.
Six, eight or ten glasses of water?
Besides kidney stones, a lack of water can lead to various health problems. It is important to know how to recognize the signs of dehydration (see our article Drinking water: why and how much?) In a temperate climate, an average person eliminates more than 2 liters of body water per day. , just for the basic metabolism of the body, including the excretion of urine. But the expense is greater in hot weather. These water losses must be replaced.
Here is the amount of fluid that the US Institute of Medicine of the National Academy of Sciences suggests to drink daily:
Adults Children Teenagers Pregnant women Breastfeeding women |
13 cups (3.2 L) 5 cups (1.2L) 11 cups (2.6 L) Add 1 cup (250 ml) Add 4 cups (1 liter) |
And the athletes?
People who play sports intensely should follow these recommendations:
- Drink enough water every day.
- Drink half a liter of water about two hours before an activity.
- Drink throughout the activity, enough to replace the water lost through sweat. In the case of intense aerobic activities, a person can lose more than a liter, in the form of sweat, in an hour.
- The water should be cool, 15 ° C to 22 ° C.
If the activity is demanding and lasts more than an hour, use an isotonic drink (which includes carbohydrates, sodium and potassium), also known as an energy drink.
Pierre Lefrançois – PasseportSanté.net
According to HealthDay News and The Globe and mail.
1. Gazella K. A University of Michigan Health Minute update on important health issues. Press Release. University of Michigan Health System, United States, 2007. [Consulté le 10 juillet 2007]. www.med.umich.edu