Staying hydrated is important, yet experts continue to debate whether a person needs the oft recommended “eight 8-ounce glasses of water” a day. Beauty consultants claim that skin benefits from drinking this amount. Massage therapists talk about muscles needing more fluids when working out to be able to “flush toxins away.” Yet, medical professionals declare that a defined quantity is irrelevant and that the body gets ample water from the foods we eat. That said, unless people are eating enough water-containing fruits and vegetables, they are most likely not getting sufficient fluids.
For most, the daily water requirement is variable, depending on diet and activities. Consuming crisp or salty foods increases water demands. Failure to keep up with water needs is more likely in dry, hot environments or when working hard, sweating, and respiring heavily. Although exercise physiologists do not really know what causes delayed onset muscular soreness, I and others find that inadequate hydration while performing strenuous labor is associated with muscles being sore the next day.[1] Over the long term, my sense is that dehydration also contributes to connective tissue stickiness predisposing to adhesions developing between the muscles or other structures.
With my background as a massage therapist and physician, I consider water to be your body’s lubricant. My recommendation is to drink enough so your urine is a light-yellow color. Darker, and you need to drink more water and if approaching pale to clear, you can cut back. Vague symptoms may result from dehydration such as feeling out of sorts or woozy, slightly headachy, or even hungry more than thirsty. Moreover, you are more likely to experience a rapid heart rate with exertion when dehydrated.
So…what are your choices for hydration? For the benefit of my readers with the vasomotor symptoms of perimenopause (hot flashes and night sweats), I will note the thermal property of the following selections according to Traditional Chinese Medicine so you can choose “cooler” options. More importantly, keep your cup full and accessible as you go about your day.
Water is a good first choice for hydration. While tap water has a “neutral” thermal quality, mineral water is “cool.” Mineral water is bottled from a natural source, may be naturally carbonated or still, and contains a mix of minerals such as calcium, magnesium, and zinc as well as sodium and potassium. Club soda is water with artificially added carbonation and mineral salts like sodium bicarbonate while seltzer is water with only added carbonation. These latter two beverages are presumably “neutral.” Coconut water (“neutral”) is the juice from the center of the coconut which contains some natural sugars and is a good source of potassium. Take care when buying this, as some companies add sugar, making it more caloric than its usual 45-48 calories per 8 ounces.
The most common complaint about hydrating is that “water is boring” but it’s not too complicated to add some pizazz. “Cool” (lemon, orange) or “cold” (lime, cucumber) fruit slices, or dashes of bitters (generally “cool”) can make water more exciting. For instance, place citrus wedges or cucumber slices in a glass or pitcher of water, squeezing some of the fruit to add more flavor. Or try mixing 1/2 water or seltzer to 1/2 juice. Apple and orange juices are “cool” and cranberry and grapefruit juices are “cold.” Grape, pomegranate, and pineapple juices are “neutral.”
Teas also lend flavor to water. You can drink them hot in the winter or cold in the summer. Green and white teas are “cool” and black tea is “neutral.” Good—and more common—herbal choices for hot flash sufferers are the “cold” lemon balm and “cool” chamomile, peppermint, and rose hip teas. More exotic choices are chrysanthemum & unroasted dandelion root (both “cold”) and nettle and raspberry leaf (both “cool”) teas. Hibiscus, rooibos, and licorice teas are “neutral” and “warm” teas include ginger, jasmine, and star anise.
Another choice of beverage is milk—animal or plant-based. While pasteurized cow’s milk is “neutral,” goat, sheep, and raw cow’s milk are all “warm.” Almond, cashew, flaxseed, hemp seed, and soy milks are all “neutral,” but coconut milk is “warm.” All the animal milks and only some of the plant-based milks contain calcium and significant amounts of protein, so read your labels carefully if you need these nutrients.
Wait, what about soda pop? This is generally a terrible choice. Most are solutions of acids, sugars (or artificial sweeteners), chemical flavors, and other additives including caffeine. The acids and sugars are both damaging to teeth and artificial sweeteners are getting bad press on several fronts—carcinogenesis, negative effects on the gut microbiome, and bladder irritation. Not only does the huge amount of added sugar (over 3 TABLEspoons of sugar in 12 oz. of Coke) provide empty calories, but sugar also precipitates hot flashes in some women. Personally, I would classify sodas as “warm” to “hot” and avoid them entirely.
Sadly, coffee is “warm” and powers hot flashes in many women. Even decaf is “warm,” but if one needs a boost from caffeine, drinking a bit in the morning may be necessary. Although it has diuretic effects, it is a liquid and contributes to your daily total even though it may go through you faster.
So, drink up & Cheers!
[1] Stephen M. Roth, “Why Does Lactic Acid Build Up in Muscles? And Why Does It Cause Soreness?” Scientific American, accessed May 11, 2021, https://www.scientificamerican.com/article/why-does-lactic-acid-buil/.
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