Sipping water (or any other beverage) a little bit at a time prevents the kidneys from being “overloaded,” and so helps the body retain more H2O, Nieman says.ĭrinking water before or during a meal or snack is another good way to hydrate. While hyponatremia and excessive water consumption aren’t big concerns for non-athletes, there are better ways to keep the body and brain hydrated than to pound water all day long. In this scenario, sports drinks and other beverages that contain nutrients and sodium are safer than plain water. Doctors call this imbalance “hyponatremia,” and in some cases it can be deadly. “In athletes or people who are exercising for hours, if they’re only drinking water, they can throw out too much sodium in their urine, which leads to an imbalance in the body’s sodium levels,” explains Nieman, who has spent a chunk of his career investigating exercise-related hydration. In some rare cases, excessive water consumption can even be harmful. While urine does transport chemical byproducts and waste out of the body, drinking lots of water on an empty stomach doesn’t improve this cleansing process, he says. Also, the popular idea that constant and heavy water consumption “flushes” the body of toxins or unwanted material is a half-truth. “People who are drinking bottles and bottles of water in between meals and with no food, they’re probably just peeing most of that out,” Nieman says. Ingesting water along with amino acids, fats and minerals seems to help the body take up and retain more H2O-and therefore maintain better levels of hydration-which is especially important following exercise and periods of heavy perspiration. These include a drink’s nutrient content, as well as the presence of “diuretic agents,” which increase the amount of urine a person produces. But the authors of the 2015 study wrote that there are several “elements of a beverage” that affect how much H2O the body retains. So are sports drinks, beer, and even coffee, to some extent. Of course, no one’s suggesting that people dump water in favor of milk and OJ. (Lager was a little less hydrating than water, but a little better than coffee.) Liana Reiland is a Family Medicine nurse practitioner in Mondovi, Wisconsin.For a 2015 study in the American Journal of Clinical Nutrition, researchers compared the short-term hydration effects of more than a dozen different beverages-everything from plain water and sports drinks to milk, tea, and beer, to a specially formulated “rehydration solution.” Based on urine analyses collected from the study volunteers, the researchers concluded that several drinks-including milk, tea, and orange juice, but not sports drinks-were more hydrating than plain water. Each time you finish a glass of water, switch to soda or juice and vice versa.įollow some of these tips to keep yourself and your loved ones properly hydrated. If you can't give up soda or juice completely, try alternating with water. Fill your water bottle before you leave home, and bring it along on your daily travels. It can be challenging to drink enough water when you are on the go. Kick off a healthy competition with a friend or your kids to see who can meet their guzzling goal most often. Or set an alarm as a reminder and track your intake in your calendar. Invest in a high-tech bottle that connects to your smartphone and records how much you drink. Many fruits and vegetables have a high water content, including melon, cucumbers, lettuce and celery. Cucumber, watermelon, strawberries and herbs also are delicious options.ĭrink a glass of water every time you brush your teeth, eat a meal or use the bathroom. Lemons, limes and oranges are tried and true. Here are some tips for upping your water game:Īdd fruit to your water. Increasing your water intake may seem easy, but it can be hard to remember to drink up. Older adults also can have mobility problems that limit their ability to obtain water for themselves. These problems are compounded by chronic illnesses such as diabetes and dementia, and the use of certain medications. In addition, older adults are more likely to become dehydrated.Īs you age, your body's fluid reserve becomes smaller, your ability to conserve water is reduced and your thirst sense becomes less acute. Mayo Clinic recommends this minimum daily intake of water:Īnyone can become dehydrated, but certain people are at a greater risk, including infants, young children and people who work or exercise outdoors. Water also helps flush toxins from the body, promotes good kidney function, keeps your joints and muscles lubricated, supports healthier and younger-looking skin, and helps regulate body temperature. The digestive system functions better with adequate hydration, preventing constipation. Water is important for every cell in the body to function properly.
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