We have heard about the importance of drinking water in the need of staying hydrated and the famous 8 glasses a day requirement right? But …why is this so important? Today we are sharing with you the special interview we had for Fucsia Magazine, which we hope will bring answers to many of your questions!
Why do we confuse thirst with hunger and how do we identify, when it is one or the other? What are the physical indicators that alert our hydration needs?
Physiologically the signals the body gives us when we are in the need to eat or hydrate are very similar. When hungry, the person feels decay, nausea, the mouth becomes dry and salivation occurs when you think about food. When you are dehydrated, the person becomes easily irritable, has decay, lip fissures, and dry mouth. Since the symptoms are similar it is difficult to identify, and almost always we relate the condition with the need to eat, because we can not tell exactly what the body is asking for. In the end the body can not ask for liquids or solids, as the body associates that whatever we eat will provide the body with any of the two things, because in the end, if you have drinks or food, either one will provide the body with at least some liquid. The best way to differentiate the needs is to stay hydrated, so when these symptoms appear you can say clearly identify it is the need for food.
What is the exact amount of water needed to guarantee proper hydration?
The recommendation are 2 liters of water a day, approximately 3 bottles of 600 ml. (more or less). However a good indicator of hydration is the color of urine. When color is bright yellow, usually hydration is low when the color is almost transparent, hydration is good.
For those who use traditional glasses, this will help. The above picture, the glass to the left provides 240 ml of water, which means you should be having about 8 of those daily. The glass to the right provides 300 ml which means with only 6 of those the requirement would be fulfilled.
What else dehydrates us different than exercising?
Prolonged physical activity, and the climate in which it is perform are two factors that affect hydration levels, however they are not the only ones. Excess protein in the diet is also a threatening factor, especially to athletes and exercise fanatics who consume high amounts of it. When protein is consumed, it is filtered in the kidney in the need to excrete nitrogen molecules. When too much protein is consumed, too much nitrogen should be excretes, creating a significant loss of fluid. If the person is an athlete, consumes a lot of protein and is not well hydrated, the risk of dehydration is high.
What are the risks of low hydration?
Our body is composed of about 70 % water . When you are dehydrated you can even talk about mortality. We can go days without eating, but without liquid is not possible. Functions such as maintaining blood volume, regulating temperature, and carrying out metabolic processes are just a minimum of functions that are carried out thanks to the presence of water.
And the benefits of staying hydrated?
Feel good, without decay, active, vital, and well of course the plus of not confusing hunger with thirst, avoiding those extra kilos.
What do you recommend for people to stay aware of their hydration?
The best strategy is to carry a bottle. Having another in you workplace, and at first work on creating the habit, if you are not familiar with it. The body will then ask you before you know it for your average water consumption. Consumption of smoothies (recipes) are not only an incredible source of vitamins, minerals and fiber, but also liquid because fruits contain a great percentage water, and you can add more milk or even water, and that will help keep you hydrated first thing in the morning. If you happen to find very difficult to drink water on its own, try adding fruits and veggies to create infusions. Cucumber, zucchini, and lemon work great, or try red fruits. Add them into a bottle and let the water absorb the flavors, you will have a natural preparation without the need of adding sweetener.
¿Is any liquid ok to keep us hydrated?
We have to be careful when choosing what to drink, since we could be loading up with calories through our daily drinks, and that’s not the idea. Commercial teas (meaning those that come in a plastic bottle ready to drink) or the powder ones that you prepare yourself are beverages full of empty calories, they blow our energy need but provide no nutritional benefits. As well as aloe vera waters, nowadays we have thousands of beverages that keep coming into our shelves, however they are not all the most beneficial for our health or our hydration. Make sure to watch our for sugar grams in the nutritional information of the package before buying any drink. Remember, natural water can be replaced with natural infusions or smoothies!
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