“We are kind of like a grape,” said Dr. Stanley Goldfard, Associate Dean for Clinical Education and Professor of Medicine at the Hospital of the University of Pennsylvania. “When you squeeze a grape you get rid of all the water, and it becomes a little raisin. Our bodies are like that.” 

Thirsty for more information we asked Dr. Goldfarb a few hydration questions about why our bodies need water. 

“Our bodies are made up of 60 to 80 percent water,” Dr. Goldfarb said. “We have a need for water intake every day, mostly because we have natural water losses from our body.” 

Our bodies generally take in about 2,500 milliliters (about 10.5 cups) of water a day either through the fluids we drink or through the food we eat, he said.  Our natural thirst mechanism lets us know how much water we need to take in to replace the water we have lost through our skin and urine. 

“Our bodies require water in order for various chemicals and proteins to function properly,” Dr. Goldfard said. 

Too much water or too little can impair the cells ability to work properly.  The proper balance of water in our bodies will ensure our cells are functioning properly. 

We know hydration is important, but do you have to drink water to stay hydrated?  Dr. Goldfarb says not necessarily. 

“If you drink a soda for example, that is made up of about 95 percent water.  It is still a liquid – basically water in some way,” Dr. Goldfarb said. If you prefer to drink coffee, tea or soda it is perfectly fine to drink those instead since all fluids accomplish the same thing, he said. 

“I should point out that if you have problems with being overweight, it is better to drink water than sweetened beverages that can lead to excess caloric consumption,” Dr. Goldfarb said. 

When it comes to hydrating, sports drinks seem to have a leg up but that is not always the case.  Sports drinks do contain a small amount of electrolytes, which are basically minerals, but they often contain a large amount of sugar, as well. 

“For those who are exercising at peak physical exertion in a very hot and dry climate, they may benefit from a sports drink that helps replenish lost vitamins and minerals,” Dr. Goldfarb said. “But, for the average person, under average physical strain, most sports drinks are unnecessary.” 

Hydration is important but what are the consequences of not drinking enough water every day?  According to Dr. Goldfarb, the consequences can vary.  When we do not drink enough water we start to feel thirsty.  If we continue to lose water, we can start to become dehydrated which can be dangerous if not addressed.  Some signs of severe dehydration include: 

• Low blood pressure 
• Changes in neurological function 
• Skin becomes very dry 
• Intense sensations of thirst 

However, just going three to four hours without drinking water will result in a slight sense of dryness in the mouth and a slight sense of thirst.  At this point, less than one percent of your total body water has been lost. 

“That does not mean you have reached a level of dehydration, it is just a point where you need to drink some water.  But, if you let it go to a severe state, it could become a severe problem,” Dr. Goldfarb said. 

A common question asked is whether drinking water can aid in weight loss.  According to Dr. Goldfarb, there is no evidence to believe that is true.  People who drink water right before or after a meal tend to consume the same amount of calories.  “This idea of drinking water as part of a diet program really has not been shown to be effective in a controlled study,” he said. 

We are often told that drinking eight glasses of water a day is a must.  We asked Dr. Goldfarb if that statement is accurate. 

“On a normal basis, we take in about eight glasses of water per day, and people are sometimes confused that they need to drink eight glasses above and beyond what they are already taking in.  Based on your natural response to thirst, eight glasses a day is a normal amount to take in,” he said. 

Dr. Goldfarb agrees with the National Academy of Science and recommends, “Drinking when you are thirsty. Unless you have a medical condition where a physician has recommended that you drink more fluid, it is perfectly healthy to drink when you are thirsty.”  

To stay hydrated, drink fluids, whether water or other drinks, when you are thirsty. Most of us get enough fluids to stay hydrated through what we eat and drink, but it is essential to replenish lost fluids every day. 

The post How Much Water Do You Need to Stay Hydrated? appeared first on Best Food Facts.

But what exactly is a hangover? Characterized by various symptoms which may include drowsiness, dizziness, nausea, concentration problems and fatigue, the alcohol hangover develops after drinking when one’s blood alcohol concentration (BAC) returns to zero. There has been very little scientific research conducted on the topic of the alcohol hangover, what causes it, and what (if anything) cures it. According to Dr. Sean O’Keefe of Virginia Tech, there are a number of things that could be related, including the amount of alcohol consumed, the type of alcohol consumed, and even genetics. The lack of scientific study doesn’t stop various media outlets from listing their suggested “hangover cures.” To save you the trouble of Googling and reading through these various lists, we did it for you! Here are the top 10 most commonly-mentioned foods that may or may not get you back to full functionality after a night of imbibing.

1. Eggs – The incredible, edible egg is apparently a great destroyer of toxins. Eggs are loaded with cysteine, an amino acid that helps break down toxins your body hasn’t done itself.
2. Coconut water – Alcohol is dehydrating and an obvious hangover cure is hydration! Coconut water is said to contain just as many electrolytes as Gatorade and other sports drinks minus the sugar!
3. Ginger – Ginger is said to stimulate the digestive system, helping to ease unpleasantries such as constipation, gas, bloating, indigestion, and even vomiting.
4. Tomato juice – Your body struggles to maintain adequate blood sugar levels while you’re drinking and this is where tomato juice comes to the assist. Simple sugars found in tomato juice will help get your energy levels back up. Bonus – it’s full of vitamin C and it’s hydrating.
5. Bananas – Alcohol’s dehydrating factor leads to low levels of potassium. Good news: Bananas are not only easy on the stomach but also full of potassium, low levels of which are linked to weak-feeling muscles – a common hangover symptom.
6. Asparagus – These spears are packed with amino acids and antioxidants that can help stop a hangover – perhaps even before it starts.
7. Coffee – The caffeine in coffee can help dilate blood vessels to help get rid of that headache you woke up with (and who wants a caffeine headache on top of a hangover headache?). Also, if you’re feeling a little on the slow side, caffeine can help perk up brain functions.
8. Soup – The salt can help to retain lost water in your body. You might find that certain varieties also contain needed potassium. And soup is hydrating, right?
9. Fruit juice – Or just fruit in general. Fruit contains fructose, which helps to naturally boost energy. Fruits also contain many nutrients and vitamins that your body may need to restore due to alcohol’s diuretic effects.
10. Sports drinks – Sports drinks are usually not recommended unless you’re engaging in intense physical activity but a night out celebrating a new year counts, right? These beverages are full of electrolytes to help hydrate. Just beware of the high sugar count.
11. BONUS – Hangovers can be prevented by not consuming alcohol, but if you must, just remember – moderation is key. The recommended alcohol intake for healthy adults is one drink a day for women of all ages and men older than age 65 and two drinks a day for men age 65 and younger.

While this quick Google search provided some insight we didn’t have before, we also wanted to consult an expert. Here’s what registered dietitian Carolyn O’Neil, MS, RD, recommends to nurse your holiday hangover:

“The most common symptoms including headache, tiredness, dizziness, and irritability are caused primarily by dehydration. The best way to rehydrate – as with rehydrating after physical exertion playing sports or mowing the lawn on a hot day – is with electrolyte-containing sports drinks. The mix of water, sugar and salts helps the body rehydrate and recover more quickly. Low-fat chocolate milk is a good option too because it provides needed fluid, protein, sugar and the electrolyte minerals sodium and potassium. Eat light foods such as toast, broth-based soups and fruit. Avoid high-fat foods because they can contribute to nausea. That greasy burger won’t help your hangover.”

Dr. O’Keefe recommends that you drink water with your alcoholic drinks to slow down consumption and to try to track your BAC, which can be done using a smart phone app. He also adds:

“The best way to treat a hangover is to not get one. Drink one water for each alcoholic drink, eat before drinking  (slows alcohol absorption), watch the alcohol content of your drinks (mixed spirit drinks are difficult to estimate standard drinks of alcohol, something that is key to knowing how much you are consuming.”

Disclaimer: None of the foods listed above are scientifically proven to “cure” hangovers, BUT home studies by a few team members will back some of these claims.

_{“Happy 2009!” by Ginny is licensed under CC BY SA.}

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