Drink water: myths and truths
It is the main component of our body: water represents 65% of our weight. So it is not about losing any! To stay hydrated, it's time to end prejudice about this drink and answer these questions: when is the best time to drink water? can you drink ice cold water Are carbonated drinks too salty?
Here are nine questions to test your knowledge of the water and drinks it contains.
Do not drink water during meals. True or false ?
FALSE. Contrary to popular belief, two or three glasses taken at the table do not disturb digestion.
"Reasonable drinking during meals is even desirable," emphasizes nutritionist Dr. Laurence Plumey. This, in fact, increases the chances of meeting your water needs - 1.5 liters on average per day, or six to eight large glasses.
Yes, water expands the stomach, but not more than food: therefore, it has its place on the table and is part of the menu without risk of digestive disorders, provided, of course, that you do not drink the entire jug. It even reduces appetite, which is interesting for people who want to control their weight.
You don't have to wait for the thirst to drink water. True or false
TRUE. This signal manifests when the body is already dehydrated "It is triggered by the mechanoreceptors that, located in the wall of the blood vessels, control blood pressure," explains the specialist. When the body is deficient in water, blood pressure drops. The receptors then send a message to the thirst-regulating center, located in the hypothalamus, causing the urge to drink. "
As evidenced by our frequent visits to the bathroom, water loss spreads throughout the day. To ensure you maintain a good level of hydration, you should drink regularly, without expecting thirst. "
It is better to drink in small amounts than all the time. True or false ?
TRUE. For the proper functioning of the body, a regular hydration rate is preferable to an alternation of dehydration / rehydration phases.
"All of our cells need water all the time to function properly," said Laurence Plumey. Thirst is not the only clinical symptom of dehydration: it can be accompanied by headaches, fatigue, dizziness, even ringing in the ears and a decrease in concentration and intellectual and physical performance. And when the urine becomes too concentrated, the risk of stones and urinary tract infection increases. "
Therefore, it is better to drink regularly throughout the day.
Drinking ice cream is not good. True or false ?
TRUE. It hurts teeth, weakens the throat and attacks the digestive tract. "It is not particularly recommended for people who have stomach surgery and have a small gastric volume." In their homes, water reaches the small intestine without having had time to warm up in the stomach and causes intestinal disorders (pain, diarrhea) - this is a dumping syndrome. For cooling in hot climates, water at 8-12 ° C is preferred.
Drinking hot quenches your thirst. True or false ?
TRUE. "You should not confuse thirst that corresponds to a mouthfeel and hydration that corresponds to a water intake," emphasizes Dr. Plumey. As for quenching thirst, it is true that one has the impression of quenching thirst more by drinking cold and bubbly than hot. As for hydration, that doesn't change anything. Drinking heat is a tradition in hot countries: it may seem paradoxical, yet it promotes sweating and therefore cools the body. "
Drinking too much can promote fluid retention. True or false ?
FALSE. "The retention phenomenon is related to the appearance of venous insufficiency or, more rarely, to the appearance of heart failure or a kidney problem," says the nutritionist. The liquid then passes from the blood vessels to the tissues where it stagnates and generates edema. "
As soon as kidney function is in good condition, the body adapts to fluid intake to maintain a constant water capital in the body as much as possible. When you drink a lot, you eliminate a lot; when we drink little, we eliminate little.
Fruit juices are less sweet than soft drinks. True or false ?
FALSE. They show approximately the same amounts of carbohydrates and calories.
"However, fruit juices (100% pure juice and juice based on concentrate) contain only the natural sugars of the fruits, namely glucose and fructose, unlike soft drinks that contain only added sugar, sucrose, stresses Laurence Plumey. Furthermore, like the fruits they come from, they provide antioxidants, vitamins and minerals. "
Therefore, it is better to drink a fruit juice than a soft drink, but counting it as one of the two or three servings of fruit that recommends consuming every day.
Soft drinks are too salty. True or false ?
True and false. Only some of them are not recommended for a salt-free diet because they actually contain significant amounts of sodium (more than 1 g / l), in the form of baking soda. On the contrary, they are recommended to fight heartburn in case of digestive disorders (heartburn, reflux ...) or intensive sports.
The other carbonated drinks contain more or less salt, but in more reasonable proportions. As for still water, it only contains traces (less than 20 mg of sodium per liter).
Children and the elderly should drink more water than adults. True or false ?
FALSE. "Their water needs are the same as those of adults, that is, 1.5 liters per day," says Dr. Plumey. In children younger than 3-4 years, they are even lower: 1 l / day. However, these populations are much more susceptible to dehydration. "
In babies whose bodies are made up of 75% water (65% adults), any lack of water can cause vital organ failure in a few hours. In the elderly, this can cause a sharp drop in blood pressure.
"However, they are both more exposed, the baby because he has trouble expressing himself, the old man because his thirst warning system works less well." Therefore, they should be offered regular drinks, especially in hot weather. "