Keeping Yourself Hydrated
9 July 2019
It’s been said that you are what you eat, and there is no denying that the food we eat impacts our health throughout our lives.
Part of our diet also includes what we consume in liquid form so it can also be said we are what we drink too. Not enough fluid intake leads to dehydration, with as little as 1% to 5% of body water is lost, symptoms start to occur, including thirst, vague discomfort, lessened movement, impatience, and increased pulse rate. Health effects of chronic, mild dehydration and poor fluid intake include increased risk of kidney stones and urinary tract cancers and some colon cancers as well as heart valve disorder and diminished physical and mental performance.
Alcohol
While the short-term impact
on exercise of a few drinks is likely only to be reduced
energy levels at your next workout, for the 20% of New
Zealanders that report a potentially hazardous alcohol
consumption pattern, there is likely to be a negative effect
on exercise gains and overall health in the medium to long
term. There has been research to indicate a moderate intake
of alcohol can have some health benefits, specifically
related to a potential lowering of the risk of developing
heart disease, stroke or type 2 diabetes
But before you
refill your glass, it’s worth noting that these health
benefits are gained with low consumption levels. If it’s
health benefits you are after it may be worth looking at
other interventions that have a higher success rate,
including exercise.
Coffee
We
all know the awakening benefits of a morning coffee, and as
an energy hit mid-afternoon.
Caffeine is a stimulant that
acts on the nervous system. Many studies confirm the role
caffeine can play on exercise performance, with more
positive results seen in endurance exercise over resistance
activities. There is incoming evidence that those who
don’t regularly consume caffeine experience a larger
effect.
Energy drinks
When
seeking a quick boost of energy pre-workout, or to just get
a kick to aid alertness, many people turn to energy drinks,
as they are readily available and well marketed. However
energy drinks, which are generally non-alcoholic beverages
containing high levels of caffeine and often high levels of
sugar aren’t the hydration and energy solution they claim
to be. Cases of negative side effects have been attributed
to energy drink consumption related to its high caffeine
content, including death and heart issues. There are also
longer term side effects related to the high sugar content
and its link to dental decay, type 2 diabetes, and heart
disease.
Water
A good part of
our body mass is water, and we cannot live very long without
it, so it’s no surprise it benefits us when we exercise.
While our fluid intake includes other forms of fluid found
in food and beverages, the best way to achieve optimal
hydration is water.
It’s free, readily available and the best addition to a healthy diet when it comes to hydration!
ends