قالب وردپرس درنا توس
Home / Fitness and Health / 5 Hydration Myths – Stay hydrated and healthy

5 Hydration Myths – Stay hydrated and healthy



There are a whole series of hydration myths swirling around out there. There is the big one, which involves drinking eight glasses of water a day (we'll come back to that later, do not worry).

Hydration is about much more than H2O. The hydration is about sodium, potassium, sweat and pee (yes, pee!). It's not just about what you drink, but what you eat.

But just because the concept of fluid intake as a concept sounds complicated does not mean that hydration as an exercise is not easy and you will boost your health.

Myth # 1: Hydration is a daily goal achieved through drinking water.

Your fluid balance depends on how much you are sweating, how much you are eating, how tall you are, and how much moisture you have. A healthy diet provides about 20 percent of fluid intake, says Kim Schwabenbauer, R.D., an American triathlon coach.

  image "title =" image "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-517683314-1561990820.jpg ? crop = 0.668xb: 1.00xh; 0.00209xb, 0 & resize = 480: * "/> </picture></div>
</p></div>
<p>
			<span class= Getty Images

Use watermelon, grapefruit, cucumber, broccoli, apples and grapes as a snack to increase your fluid intake, or season your water to natural With berries, lemon, kiwi, pineapple, oranges.

Studies show that when your fluids are flavored, you drink more.

Myth # 2: You can be healthy without good hydration.

Self slight dehydration may affect physical and cognitive performance as well as overall health.

Imagine your cells swimming happily in a pool and rinsing in plenty of fluid.

Dehydration reduces the amount of circulating fluid Causes your heart to work harder, limit your body's ability to cool, and fatigue your muscles prematurely

Yo your blood becomes thicker – thicker, stickier, more concentrated. So do not shake off the hydration. Watch out.

Myth # 3: As long as you avoid salty foods, you're fine.

Sodium is not evil. You need the nutrient to survive, and your body can not make it yourself.

  image "title =" image "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/ hmg-prod.s3.amazonaws.com/images/gettyimages-163261362-1561990857.jpg ? crop = 0.668xw: 1.00xh; 0.332xw, 0 & resize = 480: * "/> [19659008₱GettyImages</span>		</p>
</div>
<p class= The electrolyte (yes, that's what sodium is) contributes to the blood volume, and when they're active, Maintaining normal blood volume helps your skin dissipate heat, it absorbs nutrients and supplies oxygen to labor-intensive muscles, including your heart.

Sodium is the mineral that is found in most sweat and urine lost, and its replacement is essential for proper hydration, so how much is too much? It is …

What you lose when you sweat

1 to 2% body water loss = impaired aerobic function, decreased physical performance.

2% body water loss = you rst, increased heart rate, irritability.

4% body water loss = lower blood pressure, increased risk of fainting. Sweating stops and increases the risk of overheating.

7% body water loss = blood slows down; can cause organ damage.

(Note: A body water loss of 1% is less than 2 pounds weight loss for a man weighing 175 pounds.)

Myth # 4: Bananas are great for dehydration cramps.

That's right, but bananas have nothing magical about them. Potassium in bananas can be the key. Potassium, another electrolyte, helps to cushion the effect of sodium and remove it from your body with the help of your kidneys.

Think of sodium and potassium on the opposite sides of a seesaw and work to balance each other to achieve proper hydration.

Most people receive about half of the recommended 4,700 milligrams of potassium per day, Dr. Megan Meyer from the International Food Information Council Foundation. An imbalance can also affect blood pressure and heart contractions.

Myth # 5: Every person needs eight glasses of water every day.

That means every person has to eat 2,800 calories every day. (They do not.)

Depending on your body weight, level of activity, and temperature, your daily fluid requirements may be between two and more than six liters a day.

  image "title =" image "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/gettyimages-622010710-1561990926.jpg ? Resize = 480: * "/> </picture></div>
</p></div>
<p>
			<span class= Getty Images

If you're not exercising on non-workout days, you should rate your pee: your urine should look more like soda than water or apple juice, and dark urine often reflects dehydration.

On days of exercise, weigh yourself before and after exercise. For each pound of weight you lose, you must drink 20 to 24 ounces (2 1/2 to 3 cups) of fluid to restore balance.


Source link