Misinformation is ever-present within the well being and wellness area, particularly relating to matters which might be within the highlight. Hydration is a kind of front-and-center topics currently, so it’s no surprise many are confused about what we really want (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 nicely your physique can steadiness water losses and electrolytes. Our our bodies additionally draw hydration from all kinds of sources. That can assist you reduce by the noise, I’m tackling a number of widespread hydration myths with the info.
Fable No. 1: Liquid is the one option 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, notably for many who “eat the rainbow” and give attention to together with loads of colourful produce of their food regimen. In addition they present fiber, which is among the most vital 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 few 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. (Be taught extra: “Why Do You Want Electrolytes for Hydration?”)
In fact, you continue to want a devoted fluid and electrolyte technique to fulfill hydration wants, however the consumption of produce equivalent to 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 bear in mind.
The carbonation in glowing water may cause emotions of fullness, which can inadvertently lower your total consumption of liquids. When 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, nonetheless, is that glowing water could be mildly acidic and probably contribute to some dental considerations and potential enamel loss. It additionally may not be applicable 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 typically not vital 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 a number of the simplest methods to keep up 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 entails vomiting or diarrhea.
Liquid sports activities drinks typically comprise some added sugar together with electrolyte blends to assist the steadiness of fluids within the physique and amplify their hydration affect. This sugar can enhance the absorption of each water and sodium (a key electrolyte wanted for hydration steadiness).
Nevertheless, I don’t advocate sipping sports activities drinks all through the day as a technique for normal hydration. It’s typically not physiologically vital 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 accommodates some electrolytes as nicely.
Does consuming a glass of milk hydrate you? Sure, nonetheless, it additionally supplies energy within the types of carbohydrates, fat, and proteins, so it’s vital 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 vital to contemplate your total vitamin technique and desires to verify it suits into the broader plan.
Milk is just not applicable for hydration after intense train, as it could actually trigger gastrointestinal discomfort if used for hydration alone. It’s additionally not a good selection for these with milk allergic reactions, those that have underlying dairy sensitivities, or those that comply with a vegan food regimen.
There are particular medical circumstances — equivalent to impaired kidney perform and iron deficiency anemia — through which milk consumption is commonly medically restricted.
Fable No. 5: Espresso and tea could be dehydrating.
Reality: Whereas espresso and tea have diuretic properties (inflicting elevated urination), they aren’t so potent that they are going to offset the fluid you’re consuming. But it surely’s vital to be sure to’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 reasonable consumption (assume lower than 4 cups per day). When you’re consuming greater than that, although, or are in a state of affairs the place dehydration is dangerous (equivalent to throughout endurance occasions, warmth publicity, sweating, or sickness), espresso and tea can exacerbate fluid loss and probably worsen dehydration if you happen to’re not adequately replenishing your fluids and electrolytes.
Fable No. 6: Plain water is at all times one of the best ways to hydrate.
Reality: A well-formulated electrolyte hydration complement will help hydrate extra successfully than water alone.
Hydration entails greater than merely the quantity of water you drink in a day. It’s about water steadiness 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 interchange 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 extra high quality verification.
