Water is the obvious solution
For hot weather, the most obvious solution is to drink water. “Water is a source of fluid in the body, and it also contains individual minerals,” says Ekaterina Pyryeva, head of the laboratory for age-related nutrition at the Federal Research Center of Nutrition, Biotechnology and Food Safety, Candidate of Medical Sciences.
Which water to choose? Regular drinking does a good job of quenching your thirst. If you choose mineral, you can replenish a small amount of salt. After all, salts are actively washed out of the body in the heat along with sweat. Mineral water is of three types: dining room, medical dining room and medical, depending on the concentration of mineral substances. To quench your thirst, it is better to choose the first two types.
“The main difference between the types of mineral water is the total content of mineral salts. In table mineral water they are up to 1 g / l, in medical-table water from 1 to 10 g / l, in medicinal water – over 10 g / l (usually 10–15 g / l). These are mainly chlorides, sulfates, hydrocarbons. Mineral salts, in addition to the obvious benefits to the body, can add an additional flavor to the water. Mineral water is often, for example, brackish. Consider this feature when choosing a drink for the hot season, ”says Lyudmila Khomich, vice president for quality at the Union of Juice, Water and Beverage Producers.
If for some reason you do not like mineral water, you can stop at ordinary drinking water, since the choice of bottled water in stores today is great. Packaged drinking water goes through several stages of purification, and in some cases it is additionally enriched.
From the shelf or from the refrigerator?
Despite the fact that a bottle of well-chilled water looks very tempting when it’s hot outside at 30 degrees, it is better not to succumb to this temptation. Cold liquids stress the body and can reduce immunity, doctors say. So it is better to choose water that is not too cold – 20 degrees is quite an acceptable temperature.
Drinking water can also be the basis for other drinks – for example, fruit drink or compote. Both can also be drunk in the heat. However, in smaller quantities than water. Since both fruit drink and compote contain food substances and are more likely to be food products in terms of their energetic properties.
Compote is easy to make yourself. Pour some dried apricots with water and cook without adding sugar. The drink will be delicious and refreshing. And since dried apricots are rich in potassium, they are also useful. Potassium is one of the most essential elements for the body in the heat. Apple compote can also be delicious and refreshing. The pectin they contain is beneficial for the gastrointestinal tract. Of the berries, cranberries, lingonberries and red currants have excellent refreshing properties: they add sourness to the fruit drink and contain a large amount of vitamins. Fruit drinks and compotes are also on sale today, and if they seem too sweet, they can be diluted with water.
Juice: how to drink
Another popular product on the Russian market is juice. It has the same feature as the fruit juice compote – it contains calories and can fight hunger. To quench your thirst, it is also quite suitable, only you need to drink it correctly. Lyudmila Khomich advises this option: apple juice plus water. It quenches thirst and replenishes the loss of salts, especially potassium, in the body: “There is a study by Canadian scientists that apple juice restores the salt balance in the body and normalizes blood pressure. In order for this juice to quench your thirst, you need to dilute it with water in a 1: 1 ratio. It will make a wonderful drink for the heat. “
Also, juices are good for the immune system, they contain antioxidants and generally help to replenish the balance of power. At the same time, drinking juice in liters is still not worth it, especially if you follow the figure. “To get the benefits of juices and not exceed the amount of simple carbohydrates, you just need to monitor their amount in the diet,” says Ekaterina Pyrieva. For a school-age child, she recommends a dose of 200-300 ml per day. An adult can drink up to three glasses.
What is the difference between juice and nectar? It’s simple: nectar, unlike juice, can contain water, sugar and citric acid. The minimum percentage of juice in nectar is different for different types of fruit, for example, for apple – 50%.
Juice can be made from concentrated juice: this is done in order to better preserve it during transportation. Excess moisture is evaporated from the juice, a thick concentrated product is obtained. Then water is added to it again, pasteurized and poured into packages.
As for packaging, there are three main options: a combined multilayer (“cardboard box”), glass or plastic bottle. In any case, before buying, you need to check the integrity of the packaging and the expiration date. At the same time, according to Lyudmila Khomich, the most risky purchase is juice in three-liter cans. Many people buy it, considering it the heir of juice from the Soviet past. But this is far from the case. “Usually there is the largest percentage of non-conforming products, and very often there is no juice at all,” the expert explains.
Maybe some tea?
Iced tea – this drink was invented in the 19th century in the United States. Since then, it has gained popularity all over the world. From just black tea with lemon, bottled tea has evolved to chamomile with raspberries and white with apricot.
Bottled iced tea may contain sugar or sweeteners. It may contain other additives designed to vary the taste of the product (for example, juice or mint extract). There are antioxidants (catechins, tannins) in cold tea, but, of course, in smaller quantities than in ordinary leaf tea, which we brew with boiling water. Despite the name – Ice Tea – it is better to drink this drink not in ice, but chilled. And limit it to one or two glasses a day.
By the way, if you do not want to drink cold tea from a bottle, but are too lazy to prepare it yourself, pay attention to tea bags that can be brewed in cold water. You will receive a delicious and refreshing drink in five minutes.
Old-new familiar kombucha
Recently, a drink called kombucha has appeared on store shelves and in food delivery services. This is a good old kombucha. It’s fermented tea. Only not in a three-liter jar at my grandmother’s on the windowsill, but bottled and having different tastes. How is such a drink prepared? Tea, some sugar, yeast and bacteria are mixed together. Leave to roam. The resulting mucus is drained and bottled. The taste is slightly sweet and tart. What you need in the heat. And fermentation creates bubbles in the drink.
This preparation of the drink preserves the beneficial properties of tea, so kombucha is rich in antioxidants. It is also believed to be beneficial for people with various chronic conditions, such as type 2 diabetes. Nutritionists also claim that kombucha helps you lose weight. Skeptics, however, say that all of these miraculous effects have not been scientifically proven.
This drink, traditional for our country, also perfectly quenches thirst. It also contains carbon dioxide and amino acids. Kvass also belongs to fermented drinks, the correct kvass is obtained from the fermentation of kvass wort. At the same time, you can find kvass-flavored carbonated drinks on the shelves. They are not the same, the difference in technology, the amount of sugar and additives.
Kvass contains a small percentage of alcohol – no more than 1-2 degrees. If this percentage is significantly lower or there is no alcohol at all, this is a drink with the taste of kvass. It should also be remembered that no artificial colors, sweeteners or flavor enhancers are used in the production of classic kvass. So please read the label carefully before buying.
“In the production of kvass, grain, fruit and berry, vegetable, spicy aromatic and other plant raw materials and products of its processing can be used. Sugar (sand, refined, liquid premium and first grade), other sugar-containing products. Natural honey and other beekeeping products. Drinking water or natural mineral table water. Table salt “Extra” or premium. Yeast and lactic acid bacteria, which ensure the fermentation of kvass. Food additives (including acidity regulators), ”says Lyudmila Khomich.
But what should not be in kvass is preservatives, sweeteners, artificial flavors and colors. The packaging may say “unfiltered”. This means that the drink was not filtered or pasteurized, which means that more useful properties of kvass were preserved in it. True, the shelf life has decreased compared to the pasteurized product.
Milkshakes are primarily a dessert. They are made from milk with the addition of fruits, berries, sugar. Ice cream will also be added to the cafe. It turns out a sweet, cold, tasty and very high-calorie drink. In fact, even a milkshake can hardly be called a drink. It is closer to food than to drink. It gives a cool feeling, but it doesn’t last long. And the thirst will definitely not go away from him, because the sweet substance, and even with a lot of fat, does not quench the thirst, but only intensifies it. If you want to refresh yourself with a milk drink, then you should take a look at kefir or yogurt. No added sugar. They perfectly quench thirst and normalize the functioning of the gastrointestinal tract.
What is better to refuse in the heat?
Coffee. It does not quench thirst, but enhances it. In addition, it creates additional stress on blood vessels. Although it should be noted that in some countries where heat is the norm, they drink iced frappe coffee. The beverage can be high in sugar, moderate in sweetness or sugarless, and with or without milk. The main secret is to make coffee crema from instant coffee, sugar and a little water. Then add the desired amount of water or milk and ice cubes. The Greeks claim that coffee is really refreshing in this form.
Beer. In large quantities, it accelerates dehydration. In addition, the drink creates an additional load on the heart and blood vessels, and this is the last thing you need in the heat.
Alcohol. Here is the same story as with beer. And strong drinks, on the contrary, make us feel hot, increasing heat transfer. Thirst quenching – zero, benefit – too.
So give preference to non-alcoholic drinks and choose based on your taste.