Dehydration is a drag on human performance. It can cause tiredness and weaken the endurance among athletes, according to a 2018 study in the journal Frontiers in Physiology. Even mild dehydration can affect a person’s mood or ability to concentrate.
Water is cheap and healthy. And drinking water is an effective way for most people to stay hydrated. The National Academy of Medicine recommends that adult women and men drink at least 91 and 125 ounces of water a day, respectively. But large quantities of water in the morning, at noon and night may not be the best or most efficient way to meet the body’s hydration requirements.
“If you’re drinking water and then, within two hours, your urine output is really high and your urine is clear, which means the water is not staying in well,” says David Nieman, a professor of public health at Appalachian State University and director of the Human Performance Lab at the North Carolina Research Campus.
Drinking water before or during a meal or snack is a good way to hydrate. “Drinking water with amino acids or fats or vitamins or minerals helps the body take up more of the water, ” he says. Some of his own research has found that eating a banana is better than drinking sports drinks when it comes to post-exercise recovery.
For those hoping to stay optimally hydrated, drinking slowly and steadily and mixing water with a little food is a more effective method than knocking back full glasses of water between meals. “Water is good for you, but you can drown in it too,” Nieman says.
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