Water is essential to life, yet the way we talk about it and how it's perceived is often fraught with misunderstanding. In "Hydration Facts and Misconceptions," we'll dive into the science of water, examine the realities of hydration, and debunk some of the common misconceptions surrounding this precious resource. Get ready to untangle the facts and receive tips on how to keep your body perfectly hydrated for optimal health .

I. Misconceptions about hydration

"You should not drink water during meals."

During a meal, our body mobilizes various enzymes and gastric juices to break down food and convert it into absorbable nutrients. Water plays a crucial role in this process by helping dissolve and distribute nutrients in the gastrointestinal tract. It also facilitates the movement of food through the digestive system. It is important to note that drinking water during meals does not affect the concentration of gastric juices, as these are regulated by physiological mechanisms independent of fluid intake. Furthermore, the idea that water dilutes digestive enzymes is a myth, as these enzymes are highly concentrated and their effectiveness is not impaired. However, it is recommended to drink water in moderation during meals, as large amounts of water can cause a feeling of premature satiety, thus reducing the amount of food consumed.

"You have to wait until you're thirsty to drink."

While the idea of ​​only drinking when you feel thirsty may seem intuitive, it's essential to understand that feeling thirsty is actually the first sign of a fluid imbalance . Our bodies are constantly losing water through breathing , sweating , urinating , and even digestion . To maintain optimal functioning, it's crucial to replace these losses by regularly consuming fluids. However, waiting until you're thirsty to hydrate often means your body is already in a state of mild fluid imbalance. Regular hydration not only helps prevent complications related to dehydration , but it also promotes overall well-being and optimal physical and mental performance.

"You should drink 8 glasses of water a day."

The common misconception that you should routinely drink eight glasses of water a day is a simplification that doesn't account for the variability in water needs between individuals and environmental circumstances. In reality, water needs vary based on a variety of factors, including body weight, age, gender, physical activity level, climate, and health status. General guidelines suggest that the average adult may have fluid needs of about 2 to 2.5 liters (or about 8 to 10 glasses) of fluids per day to maintain adequate fluid balance . However, this amount includes water from food and beverages, meaning you don't necessarily need to drink an additional eight glasses of water beyond what you consume through food. Some individuals may have higher water needs, including those who live in hot, humid climates, those who exercise intensely, or those who are pregnant or breastfeeding. Additionally, older people and children often have different water needs.

“You should drink plenty of water before exercising.”

Drinking a large amount of water just before exercise can lead to a feeling of fullness and a frequent need to urinate during physical activity, which is neither comfortable nor effective. Furthermore, it does not necessarily guarantee adequate hydration during exercise. The recommended approach is to maintain adequate hydration throughout the day. During exercise , water needs vary depending on the intensity, duration, ambient temperature, and the amount of sweat produced. Experts generally recommend drinking 150 to 350 milliliters of fluids every 15 to 20 minutes during exercise. Sugary and isotonic drinks, which contain electrolytes such as sodium and potassium, can be beneficial for replacing electrolytes and carbohydrates lost through sweat.

II. The truths about hydration

Drinking too much water at once can be dehydrating.

Over-consumption of water in a short period of time can have negative effects on the body and even lead to a form of dehydration called hyponatremia. Hyponatremia occurs when the sodium concentration in the blood becomes abnormally low due to excessive dilution of the blood by excessive water consumption. Sodium is an electrolyte essential for the proper functioning of cells and the nervous system. When its concentration becomes too low, it can cause serious electrolyte imbalances. The sodium concentration in the blood decreases, which can lead to symptoms such as nausea, headaches, muscle cramps, mental confusion, and, in severe cases, seizures and coma. Additionally, drinking a large amount of water at once can lead to a frequent need to urinate, as your kidneys work to eliminate excess fluid by producing urine.

Minerals are essential in the body's hydration process

Electrolytes , which are electrically charged minerals, are critically important in maintaining fluid balance and proper cell function. Sodium is particularly important because it regulates water distribution in the body. It helps maintain a proper balance of fluids inside and outside cells, which is essential for the proper functioning of cells and tissues. Potassium , on the other hand, is essential for muscle contraction, including that of the heart muscle. Calcium plays a role in muscle contraction and blood clotting, while magnesium is necessary for enzymatic reactions in the body. When we sweat, we lose not only water, but also electrolytes. This loss of electrolytes can unbalance the body's internal environment and lead to problems such as muscle cramps, dizziness, and increased fatigue.

The benefits of Hydratis for better hydration and optimal electrolyte balance

Hydratis offers numerous benefits for improved hydration and optimal electrolyte balance. This oral rehydration solution has been specially formulated to meet the body's needs during periods of dehydration, whether due to intense physical activity, summer heat, or other circumstances.

Hydratis solutions are formulated in accordance with the World Health Organization (WHO) recommendations for oral rehydration solutions. This guarantees its effectiveness and safety. Thanks to its composition of electrolytes such as sodium , potassium , and calcium , it helps restore the body's fluid balance faster than water alone. Electrolytes are essential for proper cellular function. Potassium and magnesium help prevent muscle cramps often associated with dehydration. When you are well hydrated and your electrolyte balance is maintained, you have more energy and feel less tired. Adequate hydration promotes better digestion.