The signs and symptoms of dehydration include 1 , 2 :. Urine color is also a common indicator of hydration status. Generally, the paler the color, the better hydrated you are. That said, the color can change for reasons other than your hydration status, including diet, the use of certain medications, and some medical conditions 3 , 4 , 5. Studies have shown that urine color is a valid indicator of hydration in children and young adults but not in older adults 5 , 6 , 7. While it likely comes as no surprise, drinking water is most often the best and cheapest way to stay hydrated and rehydrate.
Unlike many other beverages, water contains no added sugars or calories , making it ideal to drink throughout the day or specifically when you need to rehydrate, such as after a workout. If either of these apply to you, make sure to replace not just the fluid you lose through sweat but also the sodium, particularly after intense or long bouts of exercise in hot environments.
For most people, drinking water is sufficient to rehydrate. Coffee and tea contain the stimulant caffeine, which can be transiently dehydrating in excess amounts, as it acts like a diuretic However, drinking coffee and tea in moderate amounts can be as hydrating as drinking water and serve as an energizing alternative. Caffeine becomes dehydrating only in doses around — mg, the equivalent of two to three 8-ounce ml cups of coffee, or five to eight 8-ounce ml cups of tea In a study, 50 regular coffee drinkers drank 4 cups ml of coffee containing 1.
It observed no significant differences between coffee and water in regards to hydrating ability Drinking moderate amounts of coffee and tea have similar hydrating properties as water. Plus, their caffeine content may give you an energy boost. In addition to supplying a host of nutrients, milk has excellent hydrating properties. Milk naturally contains high concentrations of electrolytes , which help balance the amount of water in your body Research has shown that skim and low fat milk rehydrate you as well as popular sports drinks after intense exercise, all while providing protein and other important nutrients 14 , You can experiment with various milkshakes and smoothies or even opt for buttermilk or lassi made with yogurt.
Milk contains a natural blend of good quality carbs, proteins and sodium. You may already know this. Coconut water is, undoubtedly, the best hydrating drink. It is low in calories and rich in potassium and is known to have better hydrating qualities than plain water. It is also energizing in nature which makes it a healthier substitute for packaged sports or energy drinks.
Vegetable juices are better for hydration than fruit juices because the natural sugars present in fruits may inhibit hydration. Moreover, fruit juices tend to have a concentrated form of sugar. However, if you're fond of fruit juices, orange juice can be a good option as it contains lots of electrolytes. Even beetroot juice is great for hydration and also acts like a natural blood purifier. Vegetable juices are better for hydration than fruit juice.
Herbal teas such are natural and caffeine-free. The best way to have chia seeds is to soak them in water and drink up. For example, milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period. Read More. Milk also has sodium, which acts like a sponge and holds onto water in the body and results in less urine produced.
The same can be said for oral rehydration solutions that are used to treat diarrhea. Those contain small amounts of sugar, as well as sodium and potassium, which can also help promote water retention in the body. The most hydrating beverages, ranked.
Sugar in moderation. But here's where it gets tricky: Beverages with more concentrated sugars, such as fruit juices or colas, are not necessarily as hydrating as their lower-sugar cousins. They may spend a little more time in the stomach and empty more slowly compared to plain water, but once these beverages enter the small intestine their high concentration of sugars gets diluted during a physiological process called osmosis.
This process in effect "pulls" water from the body into the small intestine to dilute the sugars these beverages contain. And technically, anything inside the intestine is outside your body. Want to live longer? You may want to ditch these drinks. Juice and soda are not only less hydrating, but offer extra sugars and calories that won't fill us up as much as solid foods, explained Majumdar. If the choice is between soda and water for hydration, go with water every time.
After all, our kidneys and liver depend on water to get rid of toxins in our bodies, and water also plays a key role in maintaining skin's elasticity and suppleness. It's the cheapest moisturizer you'll find.
While staying hydrated is important -- doing so keeps our joints lubricated, helps prevent infections, and carries nutrients to our cells -- in most situations people don't need to worry too much about how hydrating their beverages are. But for athletes training seriously in warm conditions with high sweat losses, or for someone whose cognitive function may be negatively impacted by working long hours without beverage breaks, hydration becomes a critical issue.
Can beer and lattes keep me hydrated? Alcohol acts as a diuretic, which causes you to pass more urine, so when it comes to alcoholic beverages hydration will depend on a beverage's total volume. What to drink to help you sleep. When it comes to coffee, how well your java hydrates you will depend on the amount of caffeine you consume.
A regular coffee with about 80 milligrams of caffeine -- roughly what you would find in 12 oz. Consuming more than mg of caffeine, or about cups of coffee, could cause you to lose excess fluid as the caffeine causes a mild, short-term diuretic effect. This is more likely to happen with someone who doesn't typically consume caffeine, and it could be offset by adding a tablespoon or two of milk to your cup of joe. Cancel Yes. Join Active or Sign In. All rights reserved.
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