Liquid intake recommendations
- At mealtimes, drinking 1 or 2 glasses of water in small sips during meals will facilitate digestion and the absorption of nutrients necessary for the proper functioning of the body.
- Drinking a glass of water before going to bed will help your kidneys process and eliminate toxins and wastes accumulated throughout the day, help the regeneration of cells and tissues, and prevent strokes and heart attacks.
- Don't just rely on the feeling of being thirsty to get a drink. Having a bottle of water nearby will ensure that you are adequately hydrated.
Important moments to stay well hydrated
During the study
Our brain contains a high amount of water (85%) which is necessary for proper brain function (improves blood circulation in the different areas of the brain, plasma osmolarity and nerve transmission), and is particularly sensitive to water imbalances which can affect cognitive functions (concentration, attention, learning, memory, visual-motor coordination and processing speed) not only in the most vulnerable groups (children and the elderly), but also in young adults.
When driving
Driving requires alertness and concentration, so it is particularly important to maintain an adequate and constant level of hydration, as this has an impact on cognitive performance at the wheel. Driving for a long distance and in the heat of the vehicle (even with air conditioning) can cause water and electrolyte loss, affecting alertness. Tiredness and lack of hydration increase the likelihood of an accident by up to 60%. Frequent intake of non-alcoholic beverages during a long car journey can help reduce road fatigue. It is recommended to make a rest and hydration stop every 200km or every 2 hours.
In the practice of physical activity
Adequate intake of water through beverages, including isotonic drinks, during and before sports activities is a priority measure to avoid dehydration that occurs during exercise. Adequate hydration helps to keep muscles and joints lubricated and improves ligament strength, making cramps and sprains less likely.
During exercise, drink regularly, but the frequency of intake and the appropriate amount will depend on many factors such as the type of exercise, its intensity and duration, the climate and the physical characteristics of the individual (weight, muscle mass, sweating ....).
When exercising for short periods of time and/or at low intensity, water intake may be the best option. However, when exercise is performed for periods longer than 30-40 min, isotonic drinks are recommended to help reduce the feeling of tiredness.
During the work
It is essential to maintain an adequate state of hydration in your work environment, especially in hot, dry air and hot work environments. Air-conditioned offices have a low water content, resulting in increased water loss through the lungs and skin. Inadequate water intake throughout the working day can lead to fatigue, attention and concentration difficulties, and impair performance and productivity.
Adequate hydration can help prevent accidents at work and improve workers' performance and well-being.