The heat is officially here and staying well hydrated when it's hot is definitely a must to prevent dehydration. Fluids help us stay healthy and energized by controlling our body temperature, aiding digestion, carrying nutrients around our bodies and cushioning our organs and joints. Here's what you need to know to stay healthy and which fluids you should choose most often.
Nothing satisfies thirst better than a tall glass of cold water – plus it's sugar free. Add a slice of lemon, lime, cucumber & mint or frozen berries to make it more refreshing. You can also turn water into a nutritional goldmine by adding chia seeds for extra fibre, protein & heart healthy omega 3s.
Enjoy a beautiful bowl of local produce. Cucumbers, lettuce, celery, radishes, tomatoes, green pepper and watermelon, to name just a few, are more than 90% water! So besides staying hydrated these fruits and vegetables provide lots of fibre, vitamins & minerals and antioxidants.
Still craving something carbonated? Grab some kombucha! Kombucha is a cold, fermented tea that can satisfy any pop drinkers carbonated craving. Besides being sugar and caffeine, free kombucha also provides us with gut healthy probiotics, digestive enzymes to aid digestion and B vitamins for energy.
What about coconut water? To give you some background information, coconut water is the liquid found in immature coconuts. The nutritional information varies depending on the maturity of the plant but in general coconut water, compared to a man-made sports drink, contains less sodium, more potassium and slightly less carbohydrates. So, is it for you?
Nature's sports drink is for you if you are a lighter exerciser. In other words, if you're not profusely sweating in a vigorous activity for longer than 60 minutes. Unfortunately there is just not enough sodium in coconut water to replenish the body. Sodium (in this situation) is really important because even a little drop in blood sodium can cause problems. I'm not saying potassium is not important because it is since most people do not eat enough fruits and vegetables in their diet to reach their daily requirement. However, when we're talking about exercise sodium is the focus.
Bringing it together, if you're an athlete performing in continuous physical activity for longer than 60 minutes then a man-made sports drink, like Gatorade, is for you. Less than 60 minutes will not result in severe carbohydrate and electrolyte depletion; therefore, water or coconut water will maintain your fluid balance. If you are not exercising and just looking to quench your thirst then water is your friend! Save sports drinks for the purpose they were intended – hydration during and after exercise. The extra calories are just not worth it!