Most people think that they should stay hydrated only during or after exercising, but even in those cases they do not recognize which liquid is better. how much should they drink and what about the commercial liquids they sell for this, it is even believed that non-alkaline water is better to rehydrate the body than ordinary water.
Katherine Zeratsky, a registered dietitian at Mayo Clinic, discusses some truths about the importance of hydration. RIt is important to establish that thirst is not a useful indicator of hydration. In fact, when you are thirsty you may already be dehydrated and have lost 1% to 2% of the body’s water content.
With this loss of water, the person may begin to experience cognitive problems, such as stress, agitation and forgetfulness. In theory, staying hydrated improves mood, helps the body function properly, and eliminates excess toxins, a strategy for improving health.
But despite the fact that it is essential for survival and that the body is made up of 60% of it, water is often a forgotten nutrient. Drinking too little fluids can lead to dehydration, but drinking too much can also cause other problems like low blood sodium due to exercise or hyponatremia.
“The purpose of rehydration, either with water or electrolyte beverages, is to give the body the fluid that the organs need to function well,” says Zeratsky.
Hydration is not only important when exercising, staying hydrated helps balance the proper functioning of the body. The amount of fluid and the frequency will depend on each person.
The general rule of thumb for doctors is to drink until your thirst is quenched. While there are recommended guidelines for hydrating before, during, and after exercising, your body will best tell you when to do so. Pay attention to it. You will likely want to drink more than normal on a sunny day, when the weather is warmer and more humid, this varies according to body conditions.
Plain water is the best source of hydration. In case you have had an intense training and need recovery, you can limit your water intake to half and supplement it with a drink that has electrolytes and carbohydrates, as the body loses fluids and electrolytes such as sodium and chloride when sweating.
Carbohydrates, on the other hand, serve as fuel to keep muscles active, but it is important to be careful with how much sugar these drinks contain.
Remember, your body needs to maintain the water levels necessary for it to function. The best general rule of thumb when it comes to staying hydrated is to drink until you quench your thirst and hydrate your body with plain water and, if necessary, when engaging in high-intensity physical activity, you could turn to a sports drink, ”says Zeratsky.
There are many people who do not drink enough water and who prefer to hydrate with another liquid, no matter what they drink, so the benefit is probably not the alkaline nature of the water, but the water itself.
Incorporating alkaline water into your drinks is your choice, of course, but it is important that you understand the definition of alkaline water and how the body works.
Scientists use the measurement of pH to describe how acidic or basic a substance is, with a range of 0 to 14. Pure water has a pH of 7, making it neutral. Liquids with a pH lower than 7, such as coffee or carbonated beverages, are acidic, and substances with a pH higher than 7, such as baking soda, are considered basic or alkaline.
Alkaline waters have a pH of 8 or 9. Some dealers pack water with a naturally high pH, while others say they alkalize the water through an ionization process. The body can regulate the pH in the blood by itself, thanks to organs such as the lungs and kidneys, regardless of what one drinks or consumes.
Many things are said about alkaline water, including that it better rehydrates the body, helps it balance and detoxifies, or helps you lose weight and prevent or even treat cancer. However, there are not enough reliable studies that demonstrate the benefits of alkaline water.
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