It is a well-known fact that you can actually die because of dehydration. Then it should come as no surprise that hydration is one of the key elements to good health. But with all of the sports/health drinks on the supermarket shelves today, the question that keeps popping up is, “What is the best thing to drink to stay hydrated?”
What is Dehydration?
Dehydration is the condition that results from not having sufficient water in your body. It is critical for your health to drink enough water every day. Drinking water can help prevent dehydration, and dehydration can cause foggy thinking, mood swings, overheating, constipation, and kidney stones. Because water contains no calories, it can aid in weight management and calorie reduction when substituted for calorie-containing beverages such as sweet tea or regular soda.
Water accounts for approximately 60% of your body weight. It is required for every bodily function. It removes toxins from your organs, transports nutrients to your cells, cushions your joints, and aids in digestion.
Dehydration can occur if you do not drink enough water. Severe dehydration can result in dizziness, confusion, and even seizures.
Symptoms of Dehydration
Excessive fluid loss during high heat and humidity can make taking in enough oral fluids to prevent dehydration difficult. Summer days spent outside and active can increase the risk of dehydration. Excessive thirst, flushed skin, fatigue, and faster breathing/pulse are all symptoms of dehydration. Dehydration will lead to serious health problems if left untreated.
Pay attention to your thirst and look out for signs of dehydration. Try to replace fluids during activity, keeping in mind that needs will be greater if any of the conditions listed above are met.
Why Should I Consume Water?
Water is essential for our health. It is essential for many of our body’s functions, such as delivering nutrients to cells, eliminating waste, protecting joints and organs, and maintaining body temperature.
Water Increases Your Energy
If you’re feeling tired and depleted, drink some water. Dehydration causes fatigue. A sufficient amount of water may help your heart pump blood more efficiently. Furthermore, water can assist your blood in transporting oxygen and other vital nutrients to your cells.
Water should almost always be your first choice. Choose it over sugary beverages such as soda or juice, which are high in simple sugars and calories.
How Much Water Should I Consume?
Water consumption varies according to activity level, health conditions, height and weight, gender, and other factors. According to the Institute of Medicine, here are some general guidelines:
- Men should drink 13 cups (approximately 3 liters) of water per day.
- Women should drink 9 cups (just over 2 liters) of water per day. Pregnant women should consume 10 cups of water per day, while breastfeeding women should consume 12 cups.
- Children and adolescents should drink 6 to 8 cups of water per day. Again, this is dependent on activity level, age, weight, and so on.
Eating water-rich fruits and vegetables also contributes to this daily water intake. Consult your doctor or a dietitian for personalized recommendations.
Are Sports Drinks Healthy for Me to Drink When I Exercise?
Sports drinks are marketed to improve endurance and replenish nutrients lost during strenuous exercise. But are they really necessary?
These beverages include electrolytes such as sodium, potassium, and calcium, as well as simple sugars (some may be sugar-free). However, these nutrients are generally only lost in large amounts during one hour or more of high-intensity exercise. Sports drinks may be beneficial for people who are engaged in strenuous exercise for an extended period of time, especially if they are sweating profusely. Non-athletes, on the other hand, see sports drinks as just another sugary beverage.
During a workout, most people should drink water rather than sports drinks.
Do Caffeine Drinks Hydrate You?
Caffeine can be found in coffee, some teas, energy drinks, and sodas. While drinking a caffeinated beverage may cause you to urinate more, it does not cause you to lose more fluid than you consumed. Caffeine, on the other hand, can cause headaches and difficulty sleeping in some people.
In general, water is your best bet for staying hydrated. It’s caffeine-free, calorie-free, and widely available to the majority of people.
Don’t Forget About Food!
Cucumbers, iceberg lettuce, celery, and watermelon are all high in water content. They also contain a variety of vitamins and minerals. Refreshing! Fluids are also found in soups, stews, gelatin, and other foods.
Is it Possible to Keep Water in the Car?
Think about how long a plastic water bottle has been sitting in a hot car before reaching for it.
The chemical bonds in plastic water bottles break down when exposed to high temperatures. This increases the likelihood of chemicals entering the water. This amount of chemicals, according to the US Food and Drug Administration (FDA), is too small to cause health problems, but it can add up.
Bottled water should be stored at the same temperature as other groceries. During the summer, avoid leaving plastic bottles in a hot car. Instead, keep a water bottle in your bag or near the door so you can grab it on your way out.
Is it Possible to Overhydrate by Drinking Too Much Water?
Most people understand what dehydration is and how it occurs. Is it possible to overhydrate? Overhydration occurs when a person consumes excessive amounts of water, which can alter the levels of electrolytes in the body such as chloride, sodium, and potassium. Dehydration (not drinking enough fluid) can cause symptoms such as thirst, flushing, fatigue, and rapid breathing. Overhydration, on the other hand, can cause nausea, headaches, cramps, weakness, and confusion.
Dehydration is a greater risk for the majority of people. However, if you are concerned about or experiencing symptoms of dehydration, consult your doctor. Inquire with your doctor about how much water you should drink each day.
How Can I Tell If I’m Drinking Enough Water?
Do you drink enough water that you are rarely thirsty? Is your urine clear or light yellow? If you can answer with a solid yes to both questions, you’re probably getting enough fluid.
A Parting Thought From DigEnet
There are numerous beverage options available. At the end of the day, water is the best beverage for staying hydrated. It is critical to drink the appropriate amount of water for your personal health and activity level. To add flavor and variety to your water, try healthy add-ins like fresh mint, sliced cucumber, or lemon wedges.