The benefits of hydration

We worry about calories, fats, vitamins, sugars, etc. But all these nutrients and the chemical reactions that their assimilation implies by the body take place in an aqueous medium, that is, with water. Therefore, being well hydrated is super important.

The benefits of being hydrated

Improves nutrition. Vitamins and minerals "travel" to cells thanks to the water.
Debug. A well-hydrated body easily removes toxins.
Regulates. Prevents constipation by facilitating the expulsion of stool.
Satiates Sometimes we feel a sensation that we think is hunger when in reality it is slight dehydration. For this reason and because it "fills" the stomach, drinking fluids between meals helps to arrive at the table less hungry.
Beautify. Skin looks smoother and more radiant if enough fluid is consumed.

Of our total weight, 57-60% is water

Achieve fluid balance

To be well hydrated without annoying retention, we must replenish body fluids and achieve a balance between inputs and outputs.

They are lost through … urine (60%), respiration (20%), perspiration and feces (12%).
They are obtained from … drinks (60%), food (30%) and from your own metabolism (10%).

It is estimated that a person should drink about 20 ml of liquids per kilo of weight per day, food apart. That is, if you weigh about 65 kilos you should drink about 1,300 ml a day (about 5 or 6 glasses a day).

To recognize dehydration, the sensation of thirst is not enough, since sometimes it does not indicate it. It can be slight fatigue or dryness of the skin or mucous membranes. In fact, with age you have less feeling of thirst, so it is good to drink "by routine": a glass when we get up, another before going to lunch or dinner, one after going to the bathroom, etc.

And don't forget the special cases. In summer or when we do sports, we must hydrate ourselves more. In these cases, it is advisable to always carry a bottle of water or, if the training is very intense, an isotonic drink.

What to drink to replace fluids?

Not just water. Water is the main source of hydration, but other drinks that contain it are also suitable as long as they do not alter the metabolic balance. They can be infusions, soups, broths, juices or non-alcoholic refreshing drinks.

And know how to compensate. The important thing is that if water is substituted for a soft drink, for example, it is necessary to analyze if it contains added sugars. In this case, the diet will have more calories and may become unbalanced. Therefore, if it is not replaced by one without added sugar, it would be necessary to take less carbohydrates in the whole diet.

3 drinks to combat dehydration

Although when the heat is on, the bottle of water becomes essential, there are drinks that usually accompany leisure time, such as an aperitif, which also contribute to our correct hydration.

Iced tea. A good way to spice up your water. Try sweetening with stevia.
Beer. Another classic to beat the heat. But remember that a beer contains about 150 calories. Blonde, tan or black, better in its 0% version.
Granita. Go for the homemade version, made with natural juice, and control the amount of sugar you add.