Get water wise when the heat is on
We are told to drink at least eight glasses of water a day to keep our bodies fully hydrated. Although lots of people won't be seen out without a plastic bottle of Evian in their hand, most of us fail miserably to drink our allotted quota.
Some people knock back the tea and coffee - but those cuppas don't count.
In addition to being thirsty, here are some signs that a person might be dehydrated:
- Feeling light-headed or dizzy
- Rapid heartbeat
- Dry lips and mouth
- Not urinating as much as usual. Normally, urine should be a pale yellow colour. Dark or strong-smelling urine can be a sign of dehydration.
What drink is best for getting and staying hydrated during exercise and the searingly hot summer we are warned is on its way?
Should we stick to water? Are sports drinks best? What about juice or fizzy soft drinks? Coffee or tea? Beer?
The natural choice for hydration is water since it hydrates better than any other liquid, both before and during exercise.
Water tends to be less expensive or free if it comes straight from the tap and more available than any other drink. You need to drink four - six ounces of water for every 15-20 minutes of exercise. But that can add up to a lot of water and while some people swear by their designer H2O, others find it too bland to drink in large quantities and will stop drinking it before becoming fully hydrated.
Sports drinks are the latest, trendy drinks, but they don't hydrate better than water. The plus side is that you are more likely to drink them in larger volumes than water because they taste nice. The typical sweet-tart taste combination doesn't quench thirst, so you will keep drinking a sports drink long after water has lost its appeal. You can get a carbohydrate boost from sports drinks, in addition to electrolytes which may be lost from perspiration, and these drinks tend to offer lower calories than juice or soft drinks.
Fruit juice may be nutritious, but it isn't the best choice for hydration. The fructose they contain, or fruit sugar, reduces the rate of water absorption so cells don't get hydrated very quickly. Juice is a food in its own right and it's uncommon for a person to drink sufficient quantities to keep hydrated. Juice has carbohydrates, vitamins, minerals, and electrolytes, but it isn't a great thirst quencher. Watch out for added sugar in some juice-based drinks.
Some people can't do without their regular fizzy fix. But sadly, no matter how good they taste, colas and are other carbonated drinks aren't good for the body. The acids used to carbonate and flavour these beverages will damage your teeth and may even weaken your bones.
Soft drinks are devoid of any real nutritional content. But you are more likely to drink what you like, so if you love soft drinks then they might be a good way to hydrate. They will also provide a quick energy boost.
In the long run, they aren't good for you, but if hydration is your goal, soft drinks are better than nothing. Avoid drinks with lots of sugar or caffeine, which will lessen the speed or degree of hydration.
Plenty of us turn to a cup of tea if we want a drink. But coffee and tea can sabotage hydration. Both drinks act as diuretics, meaning they cause your kidneys to pull more water out of your bloodstream even as the digestive system is absorbing water into your body.
If you add milk or sugar, then you reduce the rate of water absorption even further. So steer well clear when the heat is on. Fruit and herbal teas are much better choices.
The same goes for booze. Alcohol dehydrates your body so say no to beer, spirits and wine. As much as you can, anyway.
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