13 March 2024 , 15:24
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We all know that staying hydrated is important for our health, with the Eatwell Guide recommending we glug between six and eight glasses a day.
The NHS shares that it's not just water that counts towards your hydration goal, as "water, lower-fat milk and sugar-free drinks, including tea and coffee, all count." They also shared that you must drink enough to make your "pee a clear pale yellow colour."
However, according to some health experts, we're currently drinking water all wrong, and the correct way will be much more beneficial to you. If you're currently going hours without drinking when you're in the office, and then desperately glugging 500ml at once, it's not the best way to stay hydrated.
If you're one of those people who chugs, rather than sips, Lindsay Baker, PhD, a senior principal scientist at the Gatorade Sports Science Institute said you're doing it wrong. She told the American Physiological Society it's "best to sip a little bit throughout the day."
"Most people take in larger amounts when they're eating meals and snacks, which helps the body retain the fluid. But sudden ingestion of large amounts of plain water by itself generally just ends up being eliminated in the urine pretty quickly", she explained.
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Evan C. Johnson, PhD, an associate professor of exercise physiology at the University of Wyoming explained that drinking a large amount of liquid in one go can create a 'bolus response', reports Huffington Post. But what is a bolus response? It's the body's protective mechanism against hyponatremia - a lower-than-normal level of sodium in the bloodstream - after consumption of a large amount of fluid. This then causes the need to urinate the excess fluid, so you won't feel the benefits of the drink.
Here are the NHS' tips to staying hydrated
Do:
drink regularly throughout the day
swap sugary drinks for diet, sugar-free or no added sugar drinks
adults can choose lower fat milk, such as semi-skimmed, 1% fat or skimmed milk and unsweetened plant-based drinks
limit fruit juice and smoothies to a maximum of one small glass (150ml) a day and drink with a meal, as they're high in sugar
check nutrition labels on drinks – look for drinks with green or amber colour-coded labels
drink extra fluids if you've been sweating from physical activity, or if you're unwell – water is the best way to replace lost fluids
dilute squash drinks or cordials well to reduce the sugar content
drink caffeine in moderation – some people are more sensitive to caffeine than others, depending on how much they drink and how often. Check the label for drinks that are high in caffeine.
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if you don't like the taste of water, try sparkling water, no added sugar squash, or add a slice of lemon or lime
Don't:
do not have drinks that are high in sugar too often – they're higher in calories and the sugar can damage your teeth
do not have more than 200mg of caffeine a day if you're pregnant – this could increase the risk of miscarriage or low birth weight