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The scorching summer heat can take a toll on our health, making the feeling of thirst almost constant. Dehydration can lead to several long-term consequences. That’s why it’s crucial to be mindful of the foods we choose, as some can actually exacerbate our thirst. Many people are unaware of this, but common foods and drinks can contribute to dehydration.
More Water in the Heat – Better Health
Research shows that salty snacks, sugary drinks, and even meat at lunch can draw water from our body’s cells and promote dehydration. According to hydration expert Nick Gird, staying hydrated during the summer is essential for maintaining good health. He notes that some foods, despite being delicious and popular in the summer, can lead to dehydration if consumed excessively.
Moreover, many people do not drink enough water. A 2023 survey revealed that 47% of adults consume significantly less than the recommended amount. Meanwhile, those who drink enough water daily are more likely to report feeling “healthier.”
Studies have shown that people are indeed less likely to develop chronic health issues, such as heart and lung diseases, if they do not suffer from dehydration. They also have a higher chance of living longer.
As Mr. Gird tells the Daily Mail, moderate consumption of foods that draw water from the body shouldn’t cause significant dehydration. However, it’s important to balance their intake with plenty of water, fruits, and vegetables.
For instance, watermelon, strawberries, cantaloupe, tomatoes, and peaches are made up of at least 90% water. Additionally, they contain vital nutrients like vitamins A and C, magnesium, fiber, and antioxidants. Mr. Gird advises always paying attention to your body’s signals and drinking water regularly, especially during hot weather.
TOP 5 Foods That Cause Dehydration
Processed Meats
Turkey and roast beef can trigger thirst and contribute to dehydration. Furthermore, they often contain high levels of sodium and sugar, and are packed with preservatives like sodium nitrate.
The latter is used to keep meat fresh. While it is harmless on its own, some studies suggest that excessive consumption of it with certain foods may lead to specific types of cancer. Sodium nitrate can also cause dehydration, similar to salt.
That’s why Mr. Gird recommends opting for lean meats with low sodium content at your next barbecue. For example, choose chicken or beef instead of processed meats.
Spicy Foods
Adding extra spices to your meals can enhance their flavor, but it can also lead to thirst. As Mr. Gird points out, spicy dishes make you sweat. Additionally, spices produce extra saliva, which can trigger thirst.
Sweating helps cool the body, but it also results in fluid loss, leading to dehydration. Spicy foods can exacerbate this issue. Therefore, it’s essential to balance their consumption with plenty of water.
Salty Snacks
Chips, salted nuts, and similar snacks can be incredibly tasty, but they are also high in sodium. The harmful effects of salt are significant, ranging from high cholesterol to diabetes and heart disease.
Moreover, consuming it in large amounts leads to dehydration. Salty snacks can intensify thirst and cause water retention, resulting in more fluid loss through urination.
A 2022 study found that young people aged 18-23 who consumed more salt were more likely to suffer from dehydration. This is because eating salty foods causes excess sodium to accumulate in the blood, leading to a decrease in salinity.
To restore this balance, the blood pulls water from the cells, dehydrating them. Therefore, Mr. Gird recommends bringing some carrots and hummus to the beach instead of a bag of chips.
Sugary Drinks
Sugar acts as a diuretic, a substance that promotes water loss. Similar to sodium, when there is too much sugar in the blood, it forces the blood to draw water from surrounding cells.
The diuretic effect leads to increased urination, resulting in dehydration. This can also raise blood sugar levels, which can have negative consequences, especially for diabetics.
Therefore, sodas, fruit juices, and energy drinks can cause dehydration. Drinking chilled soda creates a false sense of hydration, while in reality, it depletes the body of water.
Alcohol
Like sugary drinks, alcohol has a diuretic effect that leads to fluid loss. Consuming alcoholic beverages draws water from the blood through the kidneys and bladder. Excessive consumption can lead to dehydration, especially if drinking on an empty stomach.
Water is also expelled from the body faster than alcohol is processed. Thus, if you don’t drink water, you can become intoxicated more quickly. As Mr. Gird advises, it’s essential to complement beer, wine, and cocktails with water to maintain proper hydration.
