How should you hydrate? What is the optimal amount of hydration?

Introduction: 

With fitness becoming a key part of many people's lives, the need for efficient rehydration methods has become crucial. You have probably noticed that many stores now have entire aisles filled with "sports" drinks such as Gatorade. The manufacturers of these drinks claim that they help replenish a specific type of mineral in the body that is lost through sweat called electrolytes while also hydrating the body better than water. However, are these claims actually backed by scientific studies or mere capitalistic marketing? What exactly is the optimal amount of hydration? 

Why does your body need to stay hydrated? 

Staying hydrated is crucial for maintaining a healthy body. Every single cell in your body requires water to function properly. When it becomes dehydrated, you can feel drained of your energy and fatigued. According to the National Council on Aging, the ten most essential benefits of water are: 

1. Improved Brain Performance

2. Digestive Harmony

3. More energy

4. Weight loss and weight management

5. Decreased joint pain

6. Better temperature regulation

7. Kidney stone prevention

8. Healthier heart

9. Improved detoxification

10. Fewer headaches

What are Sport Drinks? 

To properly understand the different ways to hydrate the body, one must become familiar with one of the most popular methods: consuming sports drinks. Sports drinks are beverages designed to provide quick replacements for fluids, electrolytes, and carbohydrates lost during exercise due to sweating or chemical breakdown. However, these drinks can lead to an increased risk of obesity, type 2 diabetes, cardiovascular disease, and gout. Thus, while they are an ideal medium for rehydration, they come with severe health risks if consumed. In fact, according to Dr. Andrew Nish at UnityPoint Health, the only time when one should consume a sports drink is during high-intensity or prolonged athletic events. 

What is the best way to stay hydrated?: 

For most people, the best way to hydrate is to just drink water. Unlike sports drinks, water does not contain any added calories, making it ideal to consume throughout the day, especially for those trying to lose weight. It is also less expensive than sports drinks, with the average bottle of water costing 0.98 cents and the typical sports drink costing 1.15 dollars.

What is the optimal amount of hydration?:

For everyday life, experts recommend drinking around 8 cups a day or taking one-third of your body weight, converting it to ounces, and drinking that amount in fluids. However, it is still important to note that the amount of water you should consume throughout the day varies depending on temperature, humidity, and physical activity. It is also helpful to carry a bottle of water around with you throughout the day so you can easily get a drink when you need it. 

Other healthy ways to stay hydrated: 

1. Eat fruits and vegetables that have a high water content

2. Staying inside when it’s too hot

3. Looking out for common signs of dehydration such as dark-colored urine, bad breath, and muscle cramps. 

Conclusion: 

All in all, keeping your body hydrated with water is essential for maintaining good overall health and wellbeing. While the recommendation of 8 cups of water daily is a good rule of thumb, individual needs can vary based on factors such as temperature and activity level. Paying attention to your body’s signals, such as dark urine, can also help you gauge how hydrated your body is and allow you to make any necessary adjustments to your water intake.

Sources

“Fluid and Electrolyte Balance.” Medlineplus.gov, medlineplus.gov/fluidandelectrolytebalance.html#:~:text=Electrolytes%20are%20minerals%20that%20have.

‌“How to Rehydrate: 6 Helpful Tips.” Healthline, 19 Dec. 2019, www.healthline.com/nutrition/how-to-rehydrate#water.

‌Ly, Stacie. “6 Simple Ways to Stay Hydrated.” Scripps Health, 8 Feb. 2019, www.scripps.org/news_items/6630-6-simple-ways-to-stay-hydrated.

Mayo Clinic Staff. “Water: How Much Should You Drink Every Day?” Mayo Clinic, Mayo Clinic, 14 Oct. 2020, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 .

“Sports Drinks.” The Nutrition Source, 23 Sept. 2019, nutritionsource.hsph.harvard.edu/sports-drinks/#:~:text=Sports%20Drinks%20and%20Health&text=Drinking%20too%20many%20of%20these.

“The National Council on Aging.” Www.ncoa.org, www.ncoa.org/article/10-reasons-why-hydration-is-important/.

‌Watters, Corilee A, et al. “Prices of Healthy and Unhealthy Beverages in High and Low per Capita Income Areas.” Hawai’i Journal of Medicine & Public Health, vol. 72, no. 3, 1 Mar. 2013, pp. 76–79, www.ncbi.nlm.nih.gov/pmc/articles/PMC3602945/.