[LifeStyle] Three fundamental tips to make sure you are well hydrated

[#Steeven.™]

There are few tips as beneficial to health as “stay hydrated”.

There are few tips as beneficial to health as “stay hydrated”.

Beyond the fact that between 55% and 60% of the composition of the human body is water, the precious liquid is vital for the functioning of our organism.

It is essential, for example, to keep joints lubricated, so that cells can feed themselves and to regulate body temperature. It is practically for most of the functions of the organism.

But what does “stay hydrated” really mean?

At BBC Mundo we decided to investigate this matter and ask an expert about some of the most widespread myths that exist about hydration.

 

Do not be guided only by thirst to know if you are well hydrated

Although thirst is the most obvious way for our bodies to tell us that we are low in water levels, it may not be enough since it is an indicator that deteriorates with age and, depending on the circumstances, it may not be the best. all reliable.

Thirst is a mechanism that scientists believe occurs in an area of the brain known as the lamina terminalis. A study published in the journal Nature in 2015 -carried out by a group of scientists from Columbia University in New York- showed that when the lamina terminalis was mani[CENSORED]ted in animals, they could be made to avoid water, despite being dehydrated.

And the lamina terminalis is in an area of the brain that means that many of its cells are not protected by the blood-brain barrier, which prevents the invasion of, for example, certain types of bacteria, viruses and toxins.

This causes the lamina terminalis to suffer greater wear over the years.

"The sensation of thirst varies between people and deteriorates as we age," explained Dr. Natalia Dmitrieva, who has just published a study for the US National Institutes of Health (NIH) to BBC Mundo. .UU on the relationship between good hydration and a healthy old age.

And because the function of the lamina terminalis can deteriorate, experts recommend creating a hydration habit.

“The best way to stay well hydrated is to be actively aware of how much fluid we consume each day,” says Dr. Dmitrieva.

The US Centers for Disease Control (CDC) recommends basic things like carrying a water bottle with you all day and filling it up or asking for water at restaurants instead of another type of drink, to get used to drinking more water.

To be well hydrated, it is usually recommended to drink 8 glasses of water a day, although this amount can vary.

“The US National Academies of Medicine, for example, suggest that most women should consume between 6 and 9 glasses (1.5 to 2.2 liters) of fluids per day, and men 8 to 12 glasses (2 to 3 liters)”, commented Dr. Dmitrieva.

"These recommendations are created by scientists and medical professionals based on current knowledge about the amount of water needed to maintain a healthy fluid balance."

But the truth is that hydration does not only depend on water consumption. There are foods, particularly fruits and vegetables, whose composition is mostly water and which also help to keep us hydrated.

And it is that food is our main source of electrolytes, nutrients -such as potassium and magnesium- that are essential to maintain hydration in the body, since they help regulate the chemical reactions that occur inside the cells, in addition to maintaining the balance of fluids between the internal and external part of the same.

Foods like bananas, avocados, and yogurt have potassium, while spinach and walnuts are good sources of magnesium.

 

Pay attention to your consumption of alcohol and coffee?
If you drink coffee frequently, this news could cheer you up.

Caffeine, the compound in coffee that gives you that energy boost, is well known to have diuretic properties. That is, it stimulates the production of urine and the elimination of liquids.

But the levels of caffeine we normally consume are too low to cause dehydration, and in some cases, it could have the opposite effect.

A study from the School of Sports Sciences at the University of Birmingham in the United Kingdom concluded that there was no change in the hydration levels of 50 men who consumed between 3 and 6 cups of coffee a day because the body gets used to it. caffeine levels.

“The data suggest that coffee, when consumed in moderation by caffeine-accustomed men, has hydrating qualities similar to those of water,” the study says.

According to the University of Birmingham, for coffee to have a diuretic effect that can be recorded, a person must drink the equivalent of 5 8oz cups in a day, that is, more than 500mg of caffeine. If it is lower than this, the levels of water consumed with the coffee are greater than the diuretic properties of the caffeine.

The same principle can be seen in alcoholic beverages and alcohol percentages.

In the case of alcoholic beverages, their potential to dehydrate us depends on the degree of alcohol they contain.

A recent study published in the Journal of the American College of Nutrition found that drinking high-alcohol spirits caused more dehydration than drinking beer, even when the amount of alcohol consumed was the same.

The secret is in the alcohol-water ratio, which in the case of beer is on average 5% vs. 95%, in wine it is 20% vs. 80% and in the case of certain liquors -such as gin and whiskey- it is 40% vs. 60%

That is why experts recommend drinking in moderation, and consume plenty of water if you are drinking alcohol with a high alcohol content.

And for those who believe that “a beer hydrates”, Dr. Dmitrieva says: “Beer should not be used as a drink for hydration purposes due to the negative effect of alcohol on general health”.

 

Do not substitute water for other drinks to hydrate yourself

While it's true that electrolyte drinks can help speed up hydration in certain circumstances—after rapid electrolyte loss through sports activities or during illness, for example—experts agree that when it comes to hydration, “ there is nothing like water”.

"Regular people should consume water - not sports drinks - to stay hydrated," the CDC says, adding that the sugars and additives these drinks sometimes contain can increase the risk of obesity and other conditions such as diabetes.

And this is especially important in the case of children and adolescents.

A 2011 study from the US Academy of Pediatrics clarifies that although “pediatric athletes may benefit from the use of sports drinks that contain carbohydrates, protein, or electrolytes (…) the use of sports drinks instead of water in the sports field or school cafeteria is generally unnecessary for the average child involved in routine physical activity.

If someone is bothered by the taste of water, the CDC recommends natural solutions such as adding a few drops of lemon or lime, or promoting the consumption of drinks that do not contain sweeteners of any kind.

Dr. Dmitrieva recalls that "there is growing evidence from epidemiological studies linking chronic hypohydration with adverse health outcomes."

“Those who are hypohydrated age faster, are 64% more likely to develop chronic diseases later in life, and 21% more likely to die early,” concludes the expert.

And this has to do with the components of many drinks that claim to be hydrating, such as sports drinks.

 

https://www.eluniverso.com/larevista/salud/tres-consejos-fundamentales-para-asegurarte-de-que-estas-bien-hidratado-nota/