Staying hydrated:
(1) It isn't really that important to stay hydrated for better performance. And if it is, what's the best drink for the job? Let's talk about that. How's it going guys, my name is Richie Kirwan and today we're going to talk all about staying hydrated. What it means, why it matters, especially for sports, and what common drinks are better or worse for keeping you in that hydration sweet spot.
(2) I'll also answer the common question of whether tea and coffee are any good for improving hydration. I also want to mention that a lot of the info I got for this video came from a great review by bellevarde. So if you want to read geek out on the topic, you can find the paper and all the references from the video in the comment section below. So just in case you weren't already aware, if you don't drink, you die.
Humans are 70% water:
(1) Now while you're recovering from that shocking revelation, it's also worth mentioning that most of what you are made up of 70% in fact is water, which is found inside our cells in the liquid surrounding them, and in the various liquids inside our bodies like blood and lymph. So as you might have guessed, water is pretty important. We lose water in a few different ways through urine when you pee, in our sweat, and through our breath as water vapour.
(2) That means when we exercise, we lose more water than normal, because we usually sweat more and breathe harder. But you might be asking, why does this even matter? Well, if you're even slightly dehydrated, your body's ability to function is impaired. And there's a lot of evidence to show that dehydration leads.
(3) to problems with things like thermal regulation, or our body's ability to regulate our temperature. It can cause excess cardiovascular strain, and changes in blood pressure, blood flow and heart rate. And it can make it harder for our muscles to work properly. One way to think of it.
Losing water:
(1) is like this, if you exercise a lot and don't take in enough fluids to replace the water, you lose in sweat and your breath, your body needs to get water from somewhere, and it takes it directly from your blood. The problem with this is if you lose water from your blood, you have less blood volume, and your heart needs to work harder to pump that blood around your body. Because of a
(2) drop in blood pressure. This can really cause your performance on the field or in the gym to drop and makes exercise seem a hell of a lot harder than it should be. So if you want to go into the gym and train as hard as you possibly can, which you should because harder higher volume training can lead to more gains in muscle size and strength.
(3) Or if you just want to perform at the best of your ability in any sport. Being properly hydrated is essential. So before we talk about how best to hydrate, we should probably mention how you know if you're properly hydrated in the first place. And there's a very easy way to do it, you can just check out the colour of your pee.
Pee scale:
- You see, if you're dehydrated, there will be less water in your pee and a higher concentration of solutes and waste products, which means your pee will be darker in colour. While you're peeing, you can compare the colour of your pee to some common eight or seven colour scales, which gives you an idea of how hydrated or dehydrated you are. As you can see in this chart,
- if your urine is very pale or straw coloured, like in colours 1 to 3 You're doing fine. If your pee is more of a yellow or orange colour, like in colours, four to six, then you're dehydrated, and you need to drink more. And if your pee is dark orange or brown like colour seven or eight, for the love of God, please just drink something. Basically, if you spend most of the day pee in a
- very light coloured urine, it's a sign that you're taking care of your hydration. And this is why I don't tell people to drink X litres of water every day. Because the number is different for everyone and depends on their body size, genetics, their sweat rate and how physically active they are. That's why basing how much you drink on your urine colour is much more useful because it tells you
- what you need for your body. On the other hand, if your pee often comes out completely clear, you're probably over hydrating. And that could lead to a loss of many salts and electrolytes. It's always possible to have too much of a good thing. So the next thing you probably want to.
Best Drink to hydrate:
(1) know what's the best drink to hydrate or to help get water into your system? Well, if you thought it was water, that's actually a pretty good guess. Water is considered the standard when it comes to hydration. And scientists have developed a Beverage Hydration Index or BHI, which is based on the volume of urine that you produce after drinking in relation to still water
(2) which is the standard. So how do other drinks compared to plain old water? Well, as you can see, sparkling water is virtually identical but cola seems to be a little more hydrating, although it's not statistically significant. Diet cola and sports drinks are virtually the same as water too.
Oral rehydration solution:
(1) But next up is something called oral rehydration solution, which is significantly more rehydrating than water. What's an oral rehydration solution I hear you ask? Well, it's a drink that's specifically designed to replace fluids in order to prevent and treat dehydration. It's often used in cases of chronic diarrhoea or in diseases like cholera,
(2) where many people die of dehydration because they lose so much water, you know, in the poop. So, oral rehydration solutions are really good for hydration because in addition to water, they contain small amounts of sugar and electrolyte salts, potassium and sodium. And that's what makes the absorption of fluids in oral rehydration solutions much more effective than water alone. That's why many sports drinks contain sugar and electrolytes to improve water absorption in the gut to keep athletes well hydrated while competing.
(3) The presence of sugar is also why orange juice the next on the BHI list is more effective than water too. After that, coffee, tea are all pretty equally hydrating as water. I hear a lot of people saying that you can't drink tea or coffee to get hydrated. And that's absolutely BS.
(4) While tea and coffee do have very slight diuretic effects, which means they make you pee a little more the amount of water that they contain is more than enough to help keep you hydrated. Obviously, that wouldn't be the case if you're trying to rehydrate with espresso is because the amount of water they contain is so little. So, yeah, tea and coffee are perfectly fine to help you get more water into your system.
Milk:
- Finally, at the end of the BHI list, our whole and skimmed milk with skimmed milk being the most hydrating of all the drinks tested. And again, this is probably due to the content of sugars, electrolyte salts, and possibly protein which improve the absorption ain the gut. so why would whole milk be a little less hydrating skimmed? Well we know that fat can
- actually slow down gastric emptying a little, but it's still better than plain old water. Before I finish on the drinks, I also should point out that you can also get water from foods. Many fresh fruits and salad vegetables can provide a lot of hydration, and can definitely contribute to your daily water intake. So don't forget to include plenty in your diet.
- On a final note. For a practical take home point. You can stay perfectly hydrated throughout the day with a range of different drinks and foods and keeping an eye on the colour of your pee is a pretty decent indicator of how well hydrated you are. But if you're training for a long time,
Training:
- or especially if you're competing in a sport where you sweat a lot or in high temperatures, drinking beverages with added sugar and salt like orange juice or skim milk. If you tolerate milk may be optimal for replacing your lost fluids as quickly as possible. You can also buy plenty of isotonic sports beverages which do the same thing. So that clear everything off about hydration.
Hydration Drinks Compared:
| Criteria | Water | Electrolyte Drinks | Coconut Water | Sports Drinks | Fruit Juice | Tea (Unsweetened) | Coffee (Black) |
|---|---|---|---|---|---|---|---|
| Hydration Potential | Excellent | Good | Good | Good | Moderate to Good | Moderate to Good | Moderate to Good |
| Calories | Zero | Varies | Low to Moderate | Moderate | High | Negligible | Negligible |
| Electrolytes | Limited (may lack electrolytes) | Yes | Yes | Yes | Limited (potassium) | Minimal | Minimal |
| Sugar Content | Zero | Varies | Low to Moderate | High | High | Zero | Zero |
| Natural Nutrients | None | Some (potassium, sodium) | Some (potassium, magnesium) | Some (sodium, potassium) | Vitamins (depends on fruit) | Antioxidants (depends on type) | Antioxidants (depends on type) |
| Caffeine Content | None | Possible, but not in all | Negligible | Some | None (unless added) | Some | High |
| Acidity Level | Neutral | Varies | Low | Moderate | High | Low to Moderate | Moderate |
| Best for Rehydration | Excellent for most scenarios | After intense exercise or sweating | Post-exercise recovery | Intense exercise or sports | Not ideal for rapid rehydration | Suitable, but not as effective as water | Suitable, but not as effective as water |
| Ideal Scenarios | Everyday hydration, general health | Rehydration after exercise/sweating | Post-exercise recovery, light exercise | Endurance sports, intense workouts | Occasional treat, source of vitamins | Hydration with added antioxidants | Mild stimulation, antioxidant boost |
Hydration: Water vs Others Q&A:
Q1: Why is water often taken into consideration the excellent drink for staying hydrated?
A1: Water is the excellent drink for hydration due to the fact it's miles effortlessly absorbed by means of the body, has 0 calories, and is crucial for diverse bodily features. It facilitates adjust frame temperature, aids in digestion, and helps nutrient transport.
Q2: Are there any liquids except water which can contribute to hydration?
A2: Yes, except water, drinks like herbal teas, coconut water, and diluted fruit juices can make a contribution to hydration. However, it's important to take note of delivered sugars and caffeine, as immoderate quantities will have diuretic results.
Q3: How do sports activities beverages examine to water for hydration, specially all through excessive physical interest?
A3: Sports liquids may be beneficial in the course of extreme physical hobby as they comprise electrolytes like sodium and potassium, which might be lost thru sweat. However, for most people engaged in everyday exercise, water is sufficient. Sports beverages are fine reserved for extended or intense exercises.
Q4: What position do caffeinated liquids play in hydration?
A4: While caffeinated beverages like espresso and tea can contribute to usual fluid intake, additionally they have moderate diuretic results. However, the diuretic effect is not strong enough to offset the hydrating blessings. It's critical to mild caffeine consumption and stability it with water consumption.
Q5: How does alcohol impact hydration, and what can be performed to mitigate its effects?
A5: Alcohol is dehydrating because it will increase urine manufacturing. To mitigate its effects, it is really useful to eat water along alcoholic liquids. Alternate among alcoholic beverages and water, and make certain you are nicely-hydrated earlier than consuming alcohol. Additionally, pick beverages with decrease alcohol content and comprise hydrate