In hot summer, it is inevitable that you will sweat profusely and your body will be dehydrated easily. Everyone knows the problem of hydration, but hydration is very particular. Incorrect supplement may bring other losses! Let's analyze the composition of sweat first. In addition to moisture, sweat also contains many minerals such as sodium, potassium, calcium and magnesium, a variety of B vitamins and vitamin C, and a small amount of amino acids and soluble protein (sweat is easy to ferment and stink, because protein and vitamins in it provide sufficient nutrition for bacteria). Although protein lost from sweat is not much, other minerals and vitamins are trace substances, and the daily dietary intake is inherently insufficient. If you sweat a lot, it will inevitably aggravate malnutrition, make people feel tired and irritable in summer, and reduce their body resistance. However, what kind of daily drinks should we choose to quickly replenish water and all these nutrients? Boiled water, purified water and mineral water can really make water enter the human body quickly, but they will reduce the electrolyte concentration in blood and osmotic pressure, which will lead to the rapid transformation of water into sweat and urine and take away a variety of nutrients. Obviously, if only boiled water is used as a drink, when sweating a lot, it is easy to cause the lack of other nutrients and is not conducive to maintaining water in the body. However, the contents of minerals and vitamins in light tea and flower and fruit tea are still insufficient, and the osmotic pressure is low, while the strong tea contains caffeine, which has diuretic effect and is not conducive to the maintenance of water in the body. Caffeine-containing refreshing drinks are even more unexpected, because they contain high concentrations of caffeine, and drinking more will aggravate the problem of dehydration. Sweet Drinks Almost all kinds of sweet drinks on the street contain sugar and almost no B vitamins. The metabolism of sugar in the body needs to consume B vitamins. Therefore, drinking a lot of sweet drinks will aggravate the lack of B vitamins. The mineral content in this kind of drinks is also insufficient, and it is easy to lack potassium and calcium when sweating a lot. Compared with low-sugar decaffeinated drinks, low-sugar decaffeinated drinks are more conducive to hydration. They will not obviously interfere with water absorption while supplementing sugar; However, the osmotic pressure of sweet drinks is too high, which is not conducive to water absorption and delays gastric emptying. A lot of sodium and potassium are added to various sports drinks, and some of them also add magnesium and calcium, even nicotinic acid and vitamin C. However, none of them contain vitamin B 1 and B2. Why? Because these two vitamins are not good in taste and color. So they still can't solve the problem of sweating and losing B vitamins in summer. At the same time, sports drinks need to maintain a reasonable osmotic pressure and sodium ion concentration in order to replenish water efficiently. However, at present, the contents of various minerals on the labels of sports drinks vary greatly, and there is no commitment to stabilize the osmotic pressure level, so it is difficult to rest assured of the effect of replenishing water and salt. Fruit juice and tea juice are rich in potassium and sugar, but the sugar content is too high, while the sodium content is too low and the B vitamins are insufficient. After drinking a lot, stomach discomfort may occur. Tea is rich in potassium and a small amount of B vitamins and vitamin C, which is better than boiled water. However, the contents of minerals and vitamins in light tea and flower and fruit tea are still insufficient, and the osmotic pressure is low, while the strong tea contains caffeine, which has diuretic effect and is not conducive to the maintenance of water in the body. Caffeine-containing refreshing drinks are even more unexpected, because they contain high concentrations of caffeine, and drinking more will aggravate the problem of dehydration. Caffeine can also increase calcium excretion. Don't choose alcoholic beverages, because they are also diuretics and will aggravate the lack of B vitamins. Salted vegetable juice and bean soup, no matter what drinks you drink in the market, can't completely supplement the nutrients lost when you sweat. In contrast, vegetable juice with a small amount of salt (below 0.2%, you can just feel salty) or bean soup with a small amount of salt (red bean soup, mung bean soup, black bean soup, etc.). ) has a good heatstroke prevention and water replenishment effect, and can supplement a variety of minerals and vitamins to avoid the adverse effects caused by high sugar.