Proper Hydration Habits
CEBU, Philippines – The most well-known guideline for daily water consumption requires everyone to drink at least eight glasses of eight ounces per day – the so-called “8 of 8” principle. The doctor will probably say that the daily coffees, teas, soups and other beverages may be included in the “eight glasses” requirement, since water is naturally found in all beverages and in most foods.
But, in the first place, why the fuss about being well hydrated at all times?
Well, water is an essential element to life on earth. Human beings, in particular, cannot survive for more than a few days without drinking water; the body will start to malfunction. Water is a universal solvent for fundamental nutrients and minerals in the body. Water also helps cushion internal organs, regulate body temperature, maintain optimal body acidity, and is a vital component for organs to function.
The old “8 of 8” principle suggests that a person must drink about 1.9 litersof water per day to be well hydrated. That might sound like a lot to drink, but the National Institute of Health recommends even higher levels – 2.7 liters for adult females and 3.7 liters for adult males.
Those are rough guidelines since each person’s required amount of water differs according to activity level, age and gender. For example, an active 28-year-old woman who does extreme fitness such as cross-fit will need more water to stay adequately hydrated than a 60-year-old man who does light jogging.
Ideally, the right water intake should be determined according to one’s average caloric usage per day. In other words, more activity and more calories require more water for a person to stay hydrated, including water from food and other beverages like coffee, tea and juices.
The first part of the small intestine absorbs most of the fluids a person drinks and the amount absorbed is directly affected by the quantity and how energy-rich the beverage is. When a beverage has more added ingredients, like fructose-glucose, corn syrup and modified milk ingredients, water is absorbed much more slowly than drinks with fewer ingredients.
This consideration is especially important when one needs to quickly replenish the fluid lost through sweat and to relieve the heat stress caused by an intense workout or a hot summer’s day. Sports drinks are often not the best way for athletes to recover and rehydrate, since these drinks often contain high amounts of sugar and fructose, thus inhibiting effective rehydration.
Even if one is not in a rush to rehydrate, drinking beverages full of sugar, high-fat milk and/or artificial ingredients greatly increases caloric intake without any additional positive health benefits. Additionally, many beverages with high sugar content and artificial ingredients, such as pop, many fruit juices and energy drinks populating supermarket shelves, have been shown to be directly linked to nutrition-related illnesses such as type II diabetes, high blood pressure, and obesity. It’s important to read the nutritional labels carefully when choosing such drinks. One shall make sure that the drinks are low in sugar or artificial sweeteners (example: less than 10grams of carbohydrates per bottle).
Drinking water at regular intervals throughout the day is the best way to stay well hydrated in most situations. It is important to ensure drinking plenty of water before beginning intense or prolonged exercise or going outside in hot weather. Everyone should be aware that thirst is often the first indicator of dehydration, especially during heat stress.
It is important to drink often, avoid soft drinks and limit caffeinated drinks to help reduce calorie intake and for better hydration!
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