The best drinks for hydrating yourself and quenching your thirst.

When it’s hot and the sun is scorching, our body starts to sweat so as to regulate our body temperature and keep it at 37 degrees.

But by losing fluids, blood and other bodily fluids increase in density and this triggers an alarm in the hypothalamus that tells us: I’m thirsty!

What sometimes happens is that our awareness of being thirsty comes to us after a slight delay, and in fact we should drink before noticing that we need liquid.

This is why in order to avoid dehydration and any risks for your health, you should always drink two litres of water throughout the day and, when it is very hot or you need to make a lot of effort, take in 200 ml more fluid every 20 or 30 minutes.

Although the preferred fluid is and should be water, we often drink beverages which do not hydrate as much as we think and do not quench our thirst:

• Coffee, even iced. It is a diuretic and helps us eliminate fluids which is why it fails to hydrate us.
• Fizzy drinks with added sugar. They seem refreshing at first but you immediately feel thirsty again.
• Alcohol. It is a vasodilator and makes you sweat more and feel thirstier.

What are the best beverages for quenching your thirst?

• Water, of course. Try not to drink it very cold, as your body will react by increasing the temperature in your stomach and you will feel hotter.
• Sugar-free natural fruit juices. Use fruit with a lot of water like water melon, mango, melon, oranges, pears or kiwis.
• Lemonade. With water and a sweetener to reduce its bitterness. It is very refreshing and contains a large quantity of antioxidants.
• Milk shake, with a spoonful of cocoa. It provides proteins, carbohydrates and minerals and, if taken cold, it is refreshing and helps quench your thirst. It can be a healthy and delicious snack.
• Andalusian gazpacho. It is full of antioxidants, fibre and water. It is delicious and quenches your thirst and satisfies your hunger with very few calories.
• Tiger nut juice. It provides minerals, unsaturated fats and proteins. It is digestive and suitable for people intolerant to lactose or for coeliacs.
• Green tea and roiboos tea. Not all teas are good for quenching your thirst. Green tea is an antioxidant and a cleanser. Roiboos tea is digestive and relaxing. They can be drunk lukewarm, not boiling, or with ice.
• Beer. Of course, low-alcohol beer. It contains mineral salts and does not need sugar. It quenches your thirst and is refreshing.

Remember that very cold beverages are more difficult to drink and can harm you.

Don’t take any risks. Dehydration is a serious problem. Hydrate yourself and quench your thirst!