Misinformation is ever-present within the well being and wellness area, particularly relating to matters which are within the highlight. Hydration is a kind of front-and-center topics these days, so it’s no marvel many are confused about what we really need (or don’t want) to remain correctly hydrated.
Optimum hydration is about greater than merely how a lot water you drink: it’s additionally about how effectively your physique can stability water losses and electrolytes. Our our bodies additionally draw hydration from all kinds of sources. That will help you lower via the noise, I’m tackling just a few widespread hydration myths with the details.
Fable No. 1: Liquid is the one approach to hydrate your physique.
Reality: Water-rich produce can present hydration together with an array of different well being advantages.
Does watermelon hydrate you? Do cucumbers hydrate you? Sure, and sure — to a level. Water-rich fruits and veggies can add up, significantly for many who “eat the rainbow” and deal with together with a number of colourful produce of their food regimen. Additionally they present fiber, which is likely one of the most necessary vitamins for sustaining digestive well being and regular blood-sugar ranges, amongst different well being advantages.
Consuming seven or extra cups of produce per day can assist as much as a couple of fifth of your baseline every day hydration wants, relying on the kind of produce and your exercise ranges and desires. A bonus of prioritizing water-rich meals? You’re additionally getting some pure electrolytes. (Study extra: “Why Do You Want Electrolytes for Hydration?”)
In fact, you continue to want a devoted fluid and electrolyte technique to satisfy hydration wants, however the consumption of produce resembling cucumber, watermelon, strawberries, zucchini, and peaches could be useful.
Fable No. 2: Glowing water is just not efficient for hydration.
Reality: Glowing water and nonetheless water are each equal from a hydration standpoint.
Does glowing water hydrate you? The brief reply is sure, however there are some elements to remember.
The carbonation in glowing water could cause emotions of fullness, which can inadvertently lower your general consumption of liquids. In case you love carbonated drinks although, the enjoyment you get from consuming glowing water can offset this lower.
Some glowing waters (relying on the place they’re sourced) additionally present further advantages from pure minerals like magnesium and calcium. One widespread concern, nevertheless, is that glowing water could be mildly acidic and probably contribute to some dental issues and potential enamel loss. It additionally may not be acceptable for these with sure digestive points like reflux.
Fable No. 3: Sports activities drinks are at all times wanted to rehydrate after exercising.
Reality: Whereas sports activities drinks are efficient for hydration, they’re usually not mandatory after exercises of an hour or much less.
For longer or extra intense train, focused and formulated sports activities drinks or rehydration drinks could be among the only methods to take care of hydration when your fluid wants improve or fluid losses are a priority. This consists of exercising for greater than 60 minutes, competing in endurance occasions, figuring out in scorching climates, utilizing a sauna, or combating illness that includes vomiting or diarrhea.
Liquid sports activities drinks typically comprise some added sugar together with electrolyte blends to assist the stability of fluids within the physique and amplify their hydration affect. This sugar can increase the absorption of each water and sodium (a key electrolyte wanted for hydration stability).
Nonetheless, I don’t suggest sipping sports activities drinks all through the day as a method for common hydration. It’s usually not physiologically mandatory for mild or brief exercises lasting an hour or much less. You additionally wish to keep away from choices that comprise synthetic flavors and sweeteners.
Fable No. 4: Ingesting milk doesn’t contribute to hydration.
Reality: Milk is estimated to be 87 to 90 p.c water, so it does contribute to hydration, particularly as a result of it comprises some electrolytes as effectively.
Does consuming a glass of milk hydrate you? Sure, nevertheless, it additionally offers energy within the types of carbohydrates, fat, and proteins, so it’s necessary to be aware of how a lot you’re incorporating into your food regimen. It’s additionally a comparatively widespread underlying meals sensitivity, so it’s necessary to contemplate your general vitamin technique and desires to verify it suits into the broader plan.
Milk is just not acceptable for hydration after intense train, as it might trigger gastrointestinal discomfort if used for hydration alone. It’s additionally not a good selection for these with milk allergy symptoms, those that have underlying dairy sensitivities, or those that comply with a vegan food regimen.
There are specific medical situations — resembling impaired kidney operate and iron deficiency anemia — through which milk consumption is usually medically restricted.
Fable No. 5: Espresso and tea could be dehydrating.
Reality: Whereas espresso and tea have diuretic properties (inflicting elevated urination), they don’t seem to be so potent that they are going to offset the fluid you’re consuming. Nevertheless it’s necessary to ensure you’re additionally consuming loads of fluids every day that aren’t espresso or tea.
Do espresso and tea dehydrate you? They’re not assured to dehydrate, particularly for these with a average consumption (suppose lower than 4 cups per day). In case you’re consuming greater than that, although, or are in a scenario the place dehydration is dangerous (resembling throughout endurance occasions, warmth publicity, sweating, or sickness), espresso and tea can exacerbate fluid loss and probably worsen dehydration in the event you’re not adequately replenishing your fluids and electrolytes.
Fable No. 6: Plain water is at all times one of the simplest ways to hydrate.
Reality: A well-formulated electrolyte hydration complement will help hydrate extra successfully than water alone.
Hydration includes greater than merely the quantity of water you drink in a day. It’s about water stability within the physique, which is affected by sweating, train, warmth publicity, being pregnant, lactation, excessive protein consumption, low carb consumption, and even mouth respiratory in a single day.
Utilizing an electrolyte complement very first thing in morning (as we are able to typically get up dehydrated) and round occasions of warmth publicity or train generally is a nice technique for maintaining a wholesome stage of hydration and maximizing exercise efficiency and pure power. My favourite mix is LTH Hydrate: it comes from a trusted salt supply from Redmond RealSalt, plus it’s formulated to exchange what’s misplaced in human sweat. It is available in six refreshing flavors and doesn’t comprise added sugar or artificial ingredient, and is NSF Licensed for Sport for added high quality verification.
