Did you know that even drinking water has different levels of health benefits? According to the first-ever "Healthy Beverage Guidelines" published by the American Journal of Clinical Nutrition, drinking water can be categorized into a pyramid structure.
Let's explore where you stand in this hydration hierarchy and learn how to drink smarter for better health.
The Hydration Pyramid
1. The Simplest Waters
Plain water and mineral water are essential for helping the body absorb necessary minerals and maintaining normal metabolism and physiological functions. Plain water is the top choice. Adults need 30 to 40 milliliters of water per kilogram of body weight daily.
Under normal conditions in a mild season, an adult's daily water requirement is about 1,800 to 2,500 milliliters, with drinking water accounting for 1,500 to 2,000 milliliters. During intense exercise or high-temperature work, when sweating a lot, water intake should be increased.
2. Unsweetened Tea and Coffee
Tea and pure coffee contain no calories. Tea is rich in flavonoids, which not only have antioxidant effects but also improve blood vessel dilation. Drinking no more than one cup of coffee a day can help reduce the incidence of type 2 diabetes.
3. Milk and Unsweetened Bean Drinks
It is recommended that people drink 300 grams of milk daily. Milk is an important source of calcium, magnesium, potassium, and vitamin D, and drinking more milk can help improve skeleton density.
4. Zero-Calorie Sweetened Beverages
Beverages like tea drinks and milk drinks fall into this category. According to China's "General Rules for Nutritional Labeling of Prepackaged Foods," a product can be labeled as "zero-calorie" if it contains no more than 17 kilojoules of energy per 100 grams.
Although these drinks do not have a significant impact on the body's calorie intake, studies have shown that increased sweetness in beverages can lead to a preference for sweet foods. Therefore, it is better to drink these beverages sparingly.
5. Caloric, Nutritious Sweetened Drinks
Beverages such as 100% fruit and vegetable juices and sports drinks are in this category. They can be consumed in moderation when needed, such as during low blood sugar or exercise, to replenish energy quickly. However, they are not essential. It is better to eat whole fruits instead of drinking fruit juice and to eat vegetables rather than drinking vegetable juice.
6. Caloric Sweet Drinks
Carbonated beverages like cola and other drinks with very little fruit juice but high sugar content are in this category. The sweeteners in these drinks can cause cavities, obesity, and type 2 diabetes. It is best to drink them as little as possible.
In general, more than 60% of the beverages consumed daily should be zero-calorie. Nutritious beverages like milk should not be replaced by low-nutrient, high-calorie drinks. The intake of sweetened drinks must be reduced, and the intake of low-calorie drinks should be increased.
Four Common Drinking Mistakes
Mistake 1: Drinking a Lot When Sick
When you have a cold, people often say, "Drink plenty of water." However, epidemiological experts point out that drinking a large amount of water in a short time when you have a cold can actually cause dehydration.
The correct way to drink water when you have a cold is to maintain an adequate intake but avoid drinking a large amount at once. Instead, drink water intermittently. For example, drink a cup of about 300 milliliters of water and then wait for a while before drinking more. This helps maintain the body's electrolyte balance and does not burden the kidneys.
Mistake 2: Drinking Only When Very Thirsty
When you feel extremely thirsty, drinking a large amount of water at once can be harmful, especially for people with cardiovascular diseases. Drinking too much water at once can put extra strain on the heart and may even lead to unexpected problems.
The correct way to drink water is:
1. Drink water even when you are not thirsty. Plain water is the best choice to replenish the body's water and electrolyte needs.
2. Drink water in small amounts frequently. If you are doing outdoor activities, you should hydrate before, during, and after the activity. Drink 450 to 600 milliliters of water 15 minutes before the activity; drink 150 to 240 milliliters of water every 15 minutes during the activity; and drink an appropriate amount of water after the activity.
3. Avoid drinking too much water before bed. When you lie down to sleep, the blood returning to the heart increases, and the heart's burden becomes heavier. Drinking a large amount of water at this time can make things worse, causing discomfort such as chest tightness and shortness of breath, and may even lead to sudden death.
4. Drink a cup of warm water in the morning. This can help prevent cardiovascular diseases.
Mistake 3: Drinking Immediately After Intense Exercise
Drinking water too quickly after intense exercise can cause the blood volume to increase too fast, suddenly putting more strain on the heart. This can lead to temporary imbalances in potassium, sodium, and other electrolytes in the body, and may even cause heart failure, chest tightness, abdominal bloating, and other problems. For people with poor heart function, it can cause chest tightness, shortness of breath, and in severe cases, myocardial infarction.
Therefore, you should not drink too much or too quickly after exercise, and you should avoid cold drinks, which can affect the body's heat dissipation and lead to colds, abdominal pain, or other diseases.
Drinking water is a simple yet crucial part of maintaining good health. By understanding the hydration pyramid, avoiding common drinking mistakes, and following the principles of scientific drinking, we can ensure that our bodies stay properly hydrated and function at their best. Remember, the quality and quantity of what we drink can have a significant impact on our overall well-being.
