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Water is broadly really useful because the healthiest beverage — however what if it’s not your factor?
As it’s a lot simpler to keep hydrated in the event you select a drink you take pleasure in, Jordan Mazur, a San Francisco-based skilled sports dietitian and vitamin adviser to the beverage firm Hint Water, is providing extra palatable alternate options for H2O haters.
“Water is undoubtedly the best choice for hydration, but there are other healthy alternatives,” he informed Fox News Digital.
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Here’s what to know.
What to drink as an alternative — and what to keep away from
Herbal teas, particularly these with out caffeine, can contribute to each day fluid consumption.
Jordan Mazur, a San Francisco-based skilled sports dietitian and vitamin adviser to the beverage firm Hint Water, gives hydration suggestions. (Jordan Mazur)
Coconut water is one other good possibility due to its electrolyte content material, which will be helpful for rehydration, according to Mazur, a sports dietitian for the San Francisco 49ers.
“Milk, both dairy and plant-based alternatives, provides hydration along with essential nutrients like calcium,” he stated.
Another possibility is to add some pizzazz to water to make it extra appetizing.
Adding fruit to water could make it extra interesting for individuals who discover plain water boring. (iStock)
“If you think water can be boring at times, try infusing water by adding slices of fruit like cucumber, lemon or berries to enhance its flavor and add a subtle boost of vitamins,” Mazur recommended.
There are additionally ready-to-drink alternate options that add pure taste to water with none added energy or synthetic sweeteners, he stated.
Alternatives to keep away from
Alcohol and sugary drinks, together with sodas and fruit juices with added sugars, are not splendid alternate options to water, Mazur cautioned.
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“While they do contribute to fluid intake, the high sugar content can have adverse health effects, including weight gain and increased risk of metabolic disorders,” he stated.
Caffeinated drinks like espresso and sure teas can have a diuretic impact, probably main to elevated fluid loss, Mazur added.
Importance of hydration
As an expert sports dietitian, Mazur works with high-performing athletes on the peak of their sport.
“Proper hydration is a core part of our daily nutrition plan to replenish fluids lost during exercise and enable proper recovery throughout the season,” he informed Fox News Digital.
Hydration wants can differ according to various factors, comparable to bodily exercise ranges, environmental circumstances and well being standing. (iStock)
“Even if you’re not paid to play a sport professionally, the principles of hydration can still be applied to everyone.”
Proper hydration is essential for sustaining bodily features, Mazur stated.
“Water plays a pivotal role in digestion, nutrient absorption, temperature regulation and waste elimination,” he stated.
“Adequate hydration ensures optimal organ function and overall well-being.”
Warning indicators of dehydration
Common indicators of dehydration embrace darkish yellow urine, dry mouth, headache, dizziness and fatigue, Mazur stated.
“Additionally, a lack of sweat during physical activity, reduced urine output and increased heart rate can indicate dehydration,” he stated.
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“It’s essential to pay attention to these signals and increase fluid intake accordingly.”
Dehydration can impair cognitive operate and bodily efficiency, and may even lead to severe well being points, the professional stated.
What’s the correct amount?
The basic guideline is to comply with your physique’s indicators, according to Mazur.
“Monitoring the color of your urine is also helpful — light yellow usually indicates proper hydration,” he stated.
Herbal tea is an instance of a healthy various to water, an professional stated. (iStock)
Hydration wants may also differ according to various factors, he stated — comparable to bodily exercise ranges, environmental circumstances and well being standing.
“For example, during exercise, especially in hot or humid environments, individuals lose fluids through sweating, increasing their need for hydration to maintain optimal performance and prevent dehydration,” Mazur stated.
“Water is undoubtedly the best choice for hydration, but there are other healthy alternatives,” an professional informed Fox News Digital. (iStock)
“Similarly, during illnesses characterized by fever, vomiting or diarrhea, the body loses fluids more rapidly, requiring increased hydration to compensate for these losses and support recovery.”
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When making suggestions to his shoppers, Mazur makes use of the “8×8 rule,” or about 8 cups (64 ounces) of water per day, adjusting based mostly on distinctive necessities and environmental circumstances.
Dehydration can impair cognitive operate and bodily efficiency, and may even lead to severe well being points. (iStock)
“While thirst is a natural mechanism for regulating fluid intake, it’s not always a reliable indicator of hydration status, especially in certain populations, such as older adults who may have diminished thirst sensations,” he stated.
“It’s advisable to drink fluids regularly throughout the day, even if thirst isn’t felt.”
Studies have proven that ready till you are feeling thirsty to drink might not be adequate to forestall dehydration, he famous — “particularly in situations where fluid loss is high or when conditions predispose individuals to dehydration.”
“Therefore, it’s advisable to drink fluids regularly throughout the day, even if thirst isn’t felt.”
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It is feasible to drink an excessive amount of water, nevertheless, Mazur warned.
Excessive water consumption can lead to a situation known as hyponatremia, the place low sodium ranges within the blood will be dangerous.
“Listen to your body and find a balance that works for you,” he suggested.
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