Summer temperatures are finally making their debut in Canada. With the longer days and hotter weather you may notice increased perspiration and stronger thirst signals to prevent dehydration. Staying hydrated is important since fluids help to move nutrients through your body, normalize your blood pressure, control body temperature, and provide cushioning for joints and organs.
The amount of fluids you need depends on your age, gender, and level of physical activity. Watch out for signs of dehydration including dry lips & mouth, flushed skin, headache, dizziness, fainting, dark yellow urine, low blood pressure, and increased heart rate.
This month I will be examining some of the beverage choices available to quench your thirst and keep you hydrated.
Alcohol
Whether you’re reaching for a cold bottle of beer, a rich glass of wine, or a sweet can of cider, there’s no doubting that alcoholic drinks have their own category for thirst-quenching beverages.
Alcohol has been cited for being heart healthy, however, if you don’t drink, there is no need to start—there are a number of other ways to be heart healthy including eating right, being active, and staying smoke free. Some research has shown that for people over 45 years of age, one drink per day may be good for your heart.
Canada’s low-risk alcohol drinking guidelines recommend a maximum of 2 drink per day and 10 drinks per week for women, and 3 drinks per day and 15 drinks per week for men. If you are pregnant or thinking of becoming pregnant, no alcohol is the safest choice.
Excessive alcohol consumption can lead to vitamin deficiencies, liver disease, increased risk of some cancers, increased blood pressure, increased triglycerides, stomach ulcers, addiction, pancreas inflammation, and difficulty maintaining a healthy body weight.
Please drink responsibly.
Coffee
Coffee is one of the most popular beverages in the world. It is primarily enjoyed for its caffeine content--increasing alertness and improving concentration. Caffeine is also found in tea, soft drinks, energy drinks, and chocolate.
Too much caffeine can cause sleep disturbances, headaches, upset stomach, nervousness, irritability, and a rapid heart rate. The recommended maximum caffeine intake is 400 mg per day for adults—approximately 3 small cups daily. Pregnant women are advised to consume less than 300 mg of caffeine per day.
Add-ins like cream, sugar, and whipped cream can significantly increase the caloric content of coffee beverages and make them less hydrating.
Energy Drinks
Energy drinks are often chosen for the same reasons as coffee: to improve energy, increase endurance, and improve concentration. While some research shows improvement in endurance, it is mostly seen in trained athletes. That being said, using energy drinks when exercising is not recommended as the high sugar content can cause stomach upset or dehydration.
The sugar amount in energy drinks is also reason for children, adolescents, and pregnant or breastfeeding women to not consume these beverages as it displaces more nutritious options. The amount of caffeine in energy drinks may also exceed the maximum amount recommended for children and adolescents. Recall from my last post that too much caffeine can cause sleep disturbances, headaches, upset stomach, nervousness, irritability, and a rapid heart rate.
Sports Drinks
Sports drinks were created as an alternative to water for hydration when engaging in physical activity. They also replenish electrolytes lost through sweating and provide energy in the form of sugar to fuel muscle activity.
Most people who enjoy being physically active are usually not exercising long enough or at a level intense enough to need a sports drink. Plain water is typically the best choice. Those engaging in intense exercise for more than 45 continuous minutes may benefit from sports drinks.
Speak to a dietitian to ensure you’re getting the proper nutrition and hydration before, during, and after exercise.
See the next post to learn about hydrating with pop, juice, milk, and water.
Comments