“Guide to Healthy Hydration: Tips and Tricks for Drinking Enough Water and Staying Balanced”

2023-04-21 02:30:00

Water, in addition to being the majority component in the body, is an indispensable natural resource for life and essential in daily nutrition. In a report, experts from the Spanish Society for Community Nutrition (SENC)-Nutrition and Physical Activity Observatory explain that inadequate fluid intake on a continuous basis favors dehydration and may be related to some pathologies. In addition to the amount of liquids necessary to ensure an adequate water balance, it is important to take into account the nutritional profile of the different drinks and their obligatory balance in the diet as a whole to contribute to a healthy diet.

It is important to take into account not only the water provided from the intake of drinking water and other liquids, but also the water contained in foods such as fruits, vegetables and culinary preparations made with an important liquid component: natural juices, soups, creams. and purees.

The Spanish Society of Community Nutrition promotes the Guide for Healthy Hydration:

healthy hydration pyramidSHADOW

Guide to Healthy Hydration

• 1. Drink fluids at each meal and between them.
• 2. Choose water in preference to other drinks, and if possible water with an adequate content of mineral salts.
• 3. Increase the daily consumption of fruits, vegetables and salads.
• 4. Do not wait until you feel thirsty to drink. Have water or other liquid on hand.
• 5. Keep drinks at a moderate temperature, because if they are very cold or very hot, you usually drink less.
• 6. Children and the elderly are groups that present a greater risk of dehydration.
• 7. Choose drinks according to the level of physical activity, health needs and lifestyle.
• 8. Increase fluid intake in hot environments, stressful situations and before, during and following exercise.
• 9. If you are watching caloric intake or body weight always consume water and low calorie drinks.
• 10. Ten servings of fluids a day is a good reference for proper hydration (total balance). (1 serving = 200 to 250 ml)

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