Vaida Kurpienė named what vital microelements we lose when sweating a lot and in which products they are mainly

When there is very little fluid in the body.

The claim that thirst is the main sign of dehydration is not true. According to V. Kurpienė, we feel thirsty if the body lacks 0.5-1 liters of water. If there is more water, we lose that feeling. So thinking that “I don’t need fluids because the body doesn’t ask for them” is wrong.

“The human body contains about 60 percent. Fluids and each cell must be supplied with water. To find out if you are drinking enough water, the formula can help. Multiply your body weight in kilograms by 0.03 (30 ml) to get your daily intake. of fluids. However, this is only a theoretical figure calculated for a person of average mobility when he does not suffer from heat. The amount of water that is recommended to drink per day depends not only on the weight of the person, but also on additional conditions. If you eat a lot of raw vegetables or soup, this amount will be slightly less and vice versa: it will increase if you eat more protein, salty, dry foods, exercise, it is hot in the sauna or sweat profusely in hot weather. The best indicator of liquids is the color of your urine: it should be light yellow. If your urine is colorless, you drink too much fluid and wash your body of minerals. If there is too little fluid, your urine will turn bright yellow. The exception is when you take B vitamins. They paint the urine bright yellow, “advises V. Kurpienė.

After sweating: salty foods, fruits and vegetables.

Sweating profusely deprives a person of some important electrolytes. “We lose most of our sodium, potassium and magnesium through sweat. To regain their amounts, I advise you to choose foods rich in these substances. You will replenish your body’s sodium reserves with cheesy foods such as hard cheese, salted fish or just a salty salad. Lack of magnesium will be indicated by symptoms such as rapid fatigue, drowsiness, cramps. Sources of magnesium in food: grains, nuts, beans and soy products “, says V. Kurpienė.

When we sweat, we also lose potassium, which is good for the heart and circulatory system, electrolyte balance, and the transmission of nerve impulses. Its sources are plant products, so it is advisable to include more fruits and vegetables, legumes (lentils, beans and chickpeas) in the diet. Meat, poultry, fish, milk, yogurt, and nuts also contain potassium, only in smaller amounts.

Sweating also balances other electrolytes, such as calcium and phosphorus. “Our bones and muscles, the nervous system and blood clotting need calcium. We can supplement the body with the consumption of fermented dairy products, hard cheeses, dark green vegetables and legumes, tofu cheese, fish with bones, which we eat with fish, such as matjes herring, sardines. Phosphorus is important for bones and teeth, cell renewal. We will achieve this with protein products: lean meats, poultry, eggs, seafood, beans, peas and lentils, nuts, seeds, soy products ”, advises V. Kurpienė.

How to drink enough water

V. Kurpienė, author of the book “Slim for All Life”, advises starting the day with a glass or two of warm water and drinking it a few minutes after waking up. Before each meal (if we eat 5 times a day, including a snack), it is recommended to drink a glass (300 ml) of water 20-30 minutes before the meal. “So it is not difficult to drink 1.5 liters of water, and on hot days we can add other drinks: tea, water, flavored fruits, fresh berries, mint leaves, cucumber or other favorite additives,” advises V. Kurpienė.