Good and Bad Ways to Hydrate
Are you are thirsty? You have to absorb a lot of fluid including water to avoid dehydration. We explain the best ways to do it, in addition to the worst ways.
Hydration is the Basis of Everything:
We all need liquids to work. Water is the main ingredient of blood, Body, and sweat. It promotes digestion, joints, and tissues and helps control body temperature. In fact, more than half of body weight is water. “Water makes you feel full of energy,” says Klara Lorinczi, a registered dietitian in Edmonton. If you do not drink enough, you may feel tired or have headaches. You may also have constipation or urinary tract infection.
Your mother may have advised you to drink eight glasses of water a day. But each person’s needs are different; it is depending on size, age, activity level and even temperature of the area. It is also important to count how much water you absorb from food. Frozen fruits, vegetables, soups and desserts all have an impact on your fluid stores.
Yet this does not mean that we should not be interested in how to hydrate ourselves. Here are some good ways to hydrate and others are not so good.
Read More: Drink Enough Water to Remain Hydrated
Bad: Sweet Drinks
Soft drinks, frozen sweet drink, and fruit-flavored beverages have a lot of liquids, but they are also full of calories. “At home, we call them sweet water,” says Klara Lorinczi. A 355 ml soft drink container has 10 to 13 teaspoons of sugar. You consume even more with a bottle of half a liter.
Best: Flavored Water:
If you are uncomfortable with the taste of the water, add a few drops of lime or lemon juice or a cube of frozen cranberry juice. You can also buy flavor packs to enhance the taste of the water.
Bad: Fruit or Vegetable Juices:
Juices can contain as much sugar as soft drinks. “Because they contain vitamins and minerals, it’s a better choice, but you can go too far with calories,” says Klara Lorinczi. You may also have oral health problems. Try not to consume more than one cup of fruit or vegetable juice a day.
Best: Fruits and Vegetables:
Fresh fruits such as tomatoes, watermelons, and oranges contain a lot of water and are an excellent source of essential fiber. “I recommend eating fruits and vegetables, not drinking them,” says Klara Lorinczi.
Bad: Energy Drinks:
These drinks contain a lot of caffeine, sugar and medicinal herbs. The presence of these ingredients is not always mentioned on the packaging and can cause health problems for teenagers, pregnant women or those who are breastfeeding.
Best: Low Fat Milk:
Milk is the best natural energy drink. “Because it contains 80% water, it’s a good source of fluid. And it offers a nice set of benefits: protein, carbohydrates, a little fat and lots of nutrients, “says Klara Lorinczi.
In fact, alcohol helps to dehydrate you. This means that a cold beer on a hot day will have no effect on the replacement of your fluids. Try diluting glasses of alcohol with non-alcoholic blends or alternately drink a glass of alcohol and a glass of water to stay hydrated.
Best: Coffee and Tea
Moderate consumption of caffeine (three to four cups a day) does not help to dehydrate you. In fact, as tea or coffee is part of most people’s daily diet, it is an important source of liquid packed with anti-oxidants for many people.
Bad: Drinks That Don’t Suit You:
“It’s easy for dietitians to recommend that people consume more water, but you also need to know which liquids they like the most,” says Lorinczi. By questioning more, one can discover that they do not like water, that they do not like it cold or in plastic containers. ”
Best: The Drinks You Like:
Do you like chambered liquids? Do you enjoy sipping a drink in a ceramic mug or a glass container? Look for what attracts you. And as the ability to identify the sensation of thirst decreases with age, it is time to create drinking habits.
The water requirement varies for everyone but generally, the recommended daily dose is 30 milliliters per kilogram of body weight. If you exceed this limit, you may experience constant satiety that will prevent you from having healthy meals or snacks. An exaggerated amount of water can even disrupt your electrolyte balance.
As long as you drink the amount you need, you will enjoy the benefits of good health. You will have more fighting spirit and glowing skin. “It’s one of the best health tips I’ve found,” says Klara Lorinczi. Women with the most beautiful skin have been drinking water for years. ”
How to Stay Hydrated During Exercise:
Hydration is the basis of physical exercise. Here’s what to drink before, during and after.
To get more out of your daily exercise sessions, stay hydrated, according to Hayley Wickenheiser, the captain of the National Women’s Hockey Team and Coach Ryan van Asten.
“When I’m dehydrated, I don’t have the same muscular power or the usual precision,” explains Hayley Wickenheiser. Ryan van Asten, certified in Exercise Physiology and Fitness and Bodybuilding Specialist, works with the hockey team and other Olympic athletes; he explains that dehydration can decrease the volume of blood pumped by the heart. This means that the muscles have less oxygen and this can result in premature fatigue. Remember that dry mouth, and a burning sensation or thirsts are signs of dehydration.
But before jumping on a bottle of water or a drink made of carbohydrates or electrolytes, follow the advice of our specialists.
Hydrate Yourself before Exercise:
You should not run out of water before exercise; whether you are active or not, you need to be hydrated all day. But if you drink too much before starting exercise, water or a sports drink, you may have bloating or cramps, an unpleasant situation. Ryan van Asten recommends his athletes drink three liters of water a day, even on days off. In fact, he makes this recommendation to any active person.
How to Stay Hydrated During Your Workout:
During exercise, you lose water through breathing and sweating. Health experts recommend drinking tap water during low or moderate exercise, to replenish the reserves. As a rule of thumb, they suggest one cup per 15 minutes of exercise.
There are carbohydrate drinks that contain sugar to replace the glycogen that muscles have used as a source of energy and electrolyte-based drinks containing sodium and potassium, plus some chlorine. These drinks are intended to rehydrate and improve muscle function. Some carbohydrate drinks contain electrolytes and you can buy these powdered formulas to add them to water or carbohydrate drinks.
“I always have a bottle of lemon water with me during a session,” says Hayley Wickenheiser, “to alkalize my body and prevent it from being too acidic.” She also has an electrolyte-based drink. Although lemon juice is acidic, it is believed that it causes our body to seek balance by becoming more alkaline.
It is important to lower the level of acidity in her body because she says in hockey and bodybuilding, the body produces a lot of lactic acids that cause a feeling of fatigue in the muscles and joints. Many athletes try to avoid it so that they can train longer.
Stay Hydrated After Exercise:
Continue drinking water after exercise. If your bodybuilding session is busy, consider adding protein powder to water or a carbohydrate drink. “This type of drink is good for the muscles and promotes protein synthesis,” Ryan van Asten explains. The muscles are in a catabolic state after training, which means that they are less resistant, a state that lasts for a while. Proteins can help muscle recovery. “Of course, a snack or meal containing protein carbohydrates will do just fine. After a workout, Hayley Wickenheiser consumes chicken or stir-fried fish with brown rice and vegetables.
There are also carbohydrate and protein sports drinks on the market. Read the packaging and make sure that the proportion is two grams of carbohydrate for one gram of protein, says Ryan van Asten. Your favorite drink should be for muscle recovery? Always keep a water bottle to carry your favorite drink to stay hydrated and perform better.