26/05/2022
Mark Gilbert, Commercial Nutionalist for The 1:1 Diet features in this edition of Health & Wellbeing Magazine.
His Top Hydration Tips are....💦💧🚰
There are some obvious things we can do to ensure we are well-hydrated and some not so obvious (and a few myths we need to address). Let’s look at the more obscure or controversial recommendations first and then move on to the more obvious stuff…
1. The first thing we need to consider is whether we actually are dehydrated and how to find out. Hydration is of course very important, but some people go overboard, so, before you start drinking four litres of water a day, let’s look at how to determine if you might be dehydrated. 💧
Outside of a laboratory, the best ways are: Check if your urine is clear or only slightly pale yellow (be careful, if you’ve had a multivitamin or a B vitamin supplement, it can turn your urine quite yellow). If so, you’re probably not dehydrated;
Weigh yourself before and after exercise. Any weight loss is likely to be water loss. 💦
2. You will need more water if: you are in a hot environment; are exercising; wearing clothing that makes you warm; especially so if you are unaccustomed to these factors. If exercising or working hard for long durations, especially in the heat, the body requires extra sodium (and a small amount of extra potassium and magnesium). 💧
3. Water doesn’t necessarily work best. In fact, some studies show that drinks with sugars, other carbohydrates and electrolytes work better to re-hydrate the body, especially after exercise. 🚰
4. Just about all liquids count! Besides alcohol, every beverage is going to contribute to your hydration. You may have heard that coffee or tea or other caffeinated drinks will dehydrate you. This is incorrect. Research clearly shows that caffeine does not affect the body’s water balance in ‘real world’ circumstances. Actually, studies show that even beer is better than nothing if you’re dehydrated (although other alcoholic drinks or excessive alcohol may have the opposite effect). 💧
5. Even non-liquids can count. Most fruit and veg is over 70% water. Even when cooked, most meat and fish are over half water. Eggs are 60 to 70 percent water, depending upon how you cook them. Even bread is about 40 percent water. So, for example, if you eat a typical apple (180 grams), which is 65% water, you’re getting over 100 millilitres of water (1/10 of a litre). 🌿🍎
6. If you have diabetes or pre-diabetes, the larger spikes you get in blood sugar can make you thirstier. This may be a useful thing though, as diabetics often experience kidney problems so being hydrated is probably beneficial. 💦
7. If you struggle to drink enough to keep your urine looking fairly clear, get creative. Add a squeeze of fruit, make iced tea, use a (ideally calorie-free) powdered drink mix. Studies show people drink more when they like the taste of the drink. ☕🥃
Have a strategy and plan ahead. If you’re going somewhere, bring a drink if it won’t be available or find out the nearest place where you can get a drink. Have a drink beside the bed at night, or, as so many people are doing these days, carry a ‘bro’ gym jug full of water wherever you go!
Thanks Mark!
