Being hydrated is fundamental for human survival, but this can be done in different ways and does not depend – solely and exclusively – on the direct consumption of water. Replacement of liquids can be done with the consumption of teas, coffees, juices and even food. Just not worth alcoholic beverages, related to the high dehydration capacity.
The thing is, drinking water is the easiest way to stay hydrated, says Chris Ritchieson, MD, Countess of Chester Hospital. After all, “not drinking enough can increase the risk of urinary tract infections and headaches, as well as tiredness, confusion, dark urine, dry and cracked skin and irregular bowel movements”, he adds to the newspaper. The Guardian.
Including, a study funded by the National Institute of Health (NIH) of the United States found that drinking ideal amounts of water (something close to 2 liters per day) helps prevent heart failure. In short, the substance is responsible for life and for ensuring the survival of any individual — without ingesting any type of liquid, a person should die in less than a week.
Which liquids hydrate as much as water?
There is the idea that only water hydrates, but this is not necessarily true. When you think of any drink, there are high chances that it contains water in its composition. Most of the time, water is the main component, as it occurs in teas and coffees. Like it or not, the person consumes a form of flavored water, maintaining hydration.
In science, studies have already pointed out that skimmed milk is more hydrating than water, for example. On the subject of coffee, researchers at the University of Birmingham, in the United Kingdom, conducted a small study with 50 healthy men. In the experiment, a group took 800 ml of coffee a day and had the effects of the organism compared to individuals who took the same amount of water.
Published in the magazine PLoS One, the study revealed that there is no significant evidence of dehydration with daily coffee intake. In other words, the two drinks are equivalently hydrating. But that doesn’t mean it’s safe to drink exclusively coffee. It is also worth mentioning that only people without previously known diseases were considered, in a short intervention type (3 days).
Risks of drinking only coffee, juices and teas
Thinking about coffee and the amount of caffeine present in it and some types of tea, it should be noted that excessive consumption can cause side effects in the individual. Among them are:
- Increased heart rate;
- Palpitations;
- Anxiety;
- Insomnia;
- Nausea;
- Diarrhea.
Therefore, “it is recommended to limit caffeine intake to about 400 mg per day, which is equivalent to approximately four to five cups of coffee or eight to 10 cups of tea”, he explains. Nisha Patel, nutritionist specializing in digestion. In addition to the unwanted effects, another possible consequence is the diuretic effect, that is, the person goes to the bathroom more and will need more liquids to be replaced.
Now, with juices and even soft drinks, the problem with excessive consumption is the amount of sugar. Ideally, up to 30 g of sugar should be consumed during the day. It’s possible that some drinks alone come close to this limit, so they should be consumed in moderation. By no means are they chosen to be the only option for keeping someone hydrated.
How to drink more water in the day?
It is necessary to drink water during the day and, in its entirety, the colorless liquid should not be completely replaced by other beverages. However, there are other ways to keep your body hydrated other than drinking a glass of water. In addition to teas, juices and coffees, it is possible to include foods rich in water in the diet, such as lettuce, tomato and watermelon. Another idea is to flavor the water, with the help of herbs (rosemary or mint) or even fruit.
Source: The Guardian e PLoS One
