Why Drinking Water All Day Long Is Not the Best Way to Stay Hydrated

dehydration is a drag on homo operation. It can cause fatigue duty and run down survival among athletes, according to a 2018 study in the journal Frontiers in Physiology. even meek dehydration can interfere with a person ’ s climate or ability to concentrate. Water is bum and healthy. And drinking H2O is an effective way for most people to stay hydrated. The National Academy of Medicine recommends that adult women and men drink at least 91 and 125 ounces of urine a day, respectively. ( For context, one gallon is 128 fluid ounces. ) But pounding big quantities of water good morning, noon and night may not be the best or most effective way to meet the body ’ south hydration requirements .

“ If you ’ re drink water and then, within two hours, your urine output is actually high and [ your urine ] is clear, that means the water is not staying in well, ” says David Nieman, a professor of public health at Appalachian State University and director of the Human Performance Lab at the North Carolina Research Campus. Nieman says plain water has a tendency to slip right through the human digestive arrangement when not accompanied by food or nutrients. This is particularly true when people drink big volumes of body of water on an evacuate digest. “ There ’ s no virtue to that kind of consumption, ” he says. In fact, unclutter urine is a sign of “ overhydration, ” according to the Cleveland Clinic. And some of the latest research supports Nieman ’ s claim that guzzling lots of water is not the best way to stay hydrated. For a 2015 study in the american Journal of Clinical Nutrition, researchers compared the short-run hydration effects of more than a twelve different beverages—everything from plain water and sports drinks to milk, tea, and beer, to a specially formulated “ rehydration solution. ” Based on urine analyses collected from the cogitation volunteers, the researchers concluded that several drinks—including milk, tea, and orange juice, but not sports drinks—were more hydrate than homely water system. ( Lager was a little less hydrating than water, but a little better than chocolate. ) Of run, no one ’ sulfur suggesting that people dump water in favor of milk and OJ. Water is distillery hydrating. So are sports drinks, beer, and even coffee, to some extent. But the authors of the 2015 cogitation wrote that there are respective “ elements of a beverage ” that affect how much H2O the soundbox retains. These include a drink ’ s alimentary content, american samoa well as the presence of “ diuretic drug agents, ” which increase the measure of urine a person produces. Ingesting water along with amino acids, fats and minerals seems to help the body take up and retain more H2O—and consequently maintain better levels of hydration—which is particularly authoritative following drill and periods of grave perspiration. “ People who are drinking bottles and bottles of water system in between meals and with no food, they ’ re probably precisely peeing most of that out, ” Nieman says. besides, the popular idea that constant and heavy water consumption “ flushes ” the body of toxins or unwanted fabric is a half-truth. While urine does transport chemical byproducts and waste out of the body, drinking lots of water on an empty digest doesn ’ deoxythymidine monophosphate improve this cleaning action, he says .

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In some rare cases, excessive water consumption can even be harmful. “ In athletes or people who are exercising for hours, if they ’ re entirely drink water, they can throw out excessively much sodium in their urine, which leads to an imbalance in the body ’ s sodium levels, ” explains Nieman, who has spent a ball of his career investigating exercise-related hydration. Doctors call this asymmetry “ hyponatremia, ” and in some cases it can be deadly. In this scenario, sports drinks and early beverages that contain nutrients and sodium are safer than plain water. While hyponatremia and excessive water pulmonary tuberculosis aren ’ t big concerns for non-athletes, there are better ways to keep the body and brain hydrated than to cypriot pound water all day hanker. Sipping water ( or any other beverage ) a fiddling morsel at a time prevents the kidneys from being “ overloaded, ” and so helps the body retain more H2O, Nieman says. Drinking water before or during a meal or bite is another good way to hydrate. “ Drinking urine with amino acids or fats or vitamins or minerals helps the body take up more of the body of water, which is why beverages like milk and fruit juice tend to look pretty good in these hydration studies, ” he says. Some of his own inquiry has found that eating a banana is better than drinking a sports beverage when it comes to post-exercise convalescence. And he says eating about any objet d’art of fruit along with some water is going to aid the body ’ s ability to take up that H2O and rehydrate. ( These hydration rules apply to athletes as well, he says. ) The take-home message international relations and security network ’ t that people should drink less urine, nor that they should swap out water system for other beverages. But for those hoping to stay optimally hydrated, a slow-and-steady set about to urine consumption and coupling water with a little food is a more effective method than knocking back full glasses of H2O between meals. “ Water is commodity for you, but you can drown in it excessively, ” Nieman says. Contact us at letters @ time.com. plowshare THIS STORY

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