The human body comprises 60% of water. This makes staying hydrated incredibly important, especially during intense workouts and hot weather. But amid the flood of wellness advice, there are plenty of hydration myths that need debunking. Let's clear the waters with some expert insight.
This article provides general information only. It is not medical advice, diagnosis, or treatment. Please consult a qualified healthcare provider for medical issues.
Coffee: Not the Hydration Villain
Forget what you’ve heard about coffee being dehydrating. According to Mayo Clinic, coffee, tea, and other caffeinated beverages aren't as dehydrating as we once thought. Our bodies readily adapt to regular drinking of coffee. While coffee shouldn't be your main source of hydration, it doesn't need to be excluded from your daily fluid intake. Just balance it out with water and other hydrating options.
Food: A Hidden Source of Hydration
Surprise! The food you eat can help keep you hydrated. Fruits, vegetables, and soups contribute to your fluid needs. Increasing fruit and vegetable intake can improve hydration and overall health. Focus on drinking plenty of water and adding hydrating foods to your diet. Nuts, seeds, beans, legumes, and dairy products are excellent sources of minerals and electrolytes like magnesium, potassium, and calcium, which are essential for maintaining hydration.
Sports Drinks: Not Just for Athletes
There's a time and place for sports drinks. If you're an athlete or engage in high-intensity activities lasting over 45 to 60 minutes, sports drinks can help replace lost electrolytes. Sports drinks can improve performance and how you feel during prolonged exercise. If you sweat heavily or train for extended periods, consider incorporating sports drinks or foods and beverages containing salt and other electrolytes into your routine.
Hydration: A Personal Journey
The idea that everyone needs to drink eight glasses of water a day is outdated. Hydration needs vary based on body size, health status, activity level, climate, and age. Fluid requirements can change daily. Surprisingly, even talking and breathing contribute to water loss. Adjust your intake based on your personal needs, paying attention to factors like medication changes, age, pregnancy, and health conditions.
Thirst: Not Always a Reliable Indicator
Thirst isn't always a perfect gauge for hydration. Many people ignore their thirst cues and end up dehydrated by the time they reach for water. Don't rely solely on thirst to determine hydration status. Aim for about eight 8-ounce cups or 2 liters of water daily as a starting point. Monitor how you feel, and observe the color, amount, and frequency of urination to adjust your water intake.
To stay ahead of dehydration, drink water regularly, especially before and during physical activity. Carry a refillable water bottle and add flavors like fresh fruit, cucumber, or mint if plain water isn't appealing.
How To Stay Hydrated When Working Out
Fluids are crucial for keeping your body working smoothly. They help maintain your body temperature and heart rate, keep fatigue at bay, and ensure your mind stays sharp. When you're active, especially in hot weather, staying hydrated is even more important for peak performance.
Your fluid needs vary depending on factors such as climate, health, and activity level. Some indicators that you might need more fluids include heavy sweating, certain medical conditions, or taking medications that increase fluid loss.
Thirst may not reliably indicate your need for fluids; by the time you feel thirsty, you're probably already dehydrated. Instead, pay attention to the color of your urine—pale and clear means you're well-hydrated while darker urine signals you need more fluids.
Dehydration can cause headaches, fatigue, mood changes, and more serious symptoms if not addressed. Even a small decrease in body fluid can affect performance, and excessive fluid loss can lead to nausea and other health issues.
During exercise, drinking water helps replace fluids lost through sweat, preventing heat stress and maintaining performance. However, over-hydration can also be dangerous, so it's essential to balance fluid intake with sweat rate. After exercise, aim to drink about one and a half times the amount of fluid lost during your workout over the next few hours to fully rehydrate.
Healthy Drinks to Guzzle Down Post-Exercise
You need to restore the fluids and electrolytes lost during exercise. Here are some alternatives to water just in case you want other refreshing drinks.
Coconut water
Coconut water offers numerous benefits, including antioxidants and nutrients. It's recognized as a good choice for hydration after exercise, similar to popular sports drinks.
A study found that coconut water is as effective as sports drinks and water for post-workout recovery. However, it noted that consuming coconut water or concentrate could lead to bloating and stomach upset compared to sports drinks, suggesting a slower hydration approach.
Coconut water has less sodium than sports drinks, making it great for lighter workouts. Endurance athletes might choose other options for better replenishment after intense exercise.
Tart Juice
Muscle recovery might already be in your fridge. Cherry juice, rich in antioxidants, helps reduce inflammation and supports muscle recovery and function. This makes it an excellent choice for a post-workout recovery drink.
Research on marathon runners found that cherry juice can speed up muscle recovery by increasing antioxidants and reducing inflammation and lipid peroxidation.
Another study confirmed these benefits, showing that cherry juice not only lowers muscle damage but also prevents significant strength loss compared to a placebo. Whether you're an endurance athlete or exercising casually, opt for unsweetened cherry juice and limit yourself to one serving (10 ounces).
Black and Green Tea
Your relaxing cup of tea has more benefits than you might think. Research indicates that both green and black tea can aid in fat oxidation (the process where fats are broken down into smaller molecules for storage and energy use) during aerobic exercise and post-workout recovery. Similar to cherry juice, tea’s high antioxidant content has been shown to reduce muscle soreness and accelerate muscle strength recovery.
In a study, trained male athletes experienced several benefits from drinking tea after completing intensive sprints. Their bloodwork revealed higher antioxidant levels and lower cortisol levels after consuming tea rich in the antioxidant theaflavin. Additionally, the athletes reported less delayed onset muscle soreness (DOMS).
Bottoms-Up With Good Hydration!
Embrace these truths about hydration and keep your body thriving with the right balance of fluids and nutrients!