Looking for a simple way to improve your health? There is no better way to keep your body hydrated and hydrated. The human body is made up of about 60% water and is therefore dependent on water. water is important for maintaining healthy skin, hair and nails, as well as controlling body temperature, heart rate and blood pressure. Dehydration reduces exercise performance and causes fatigue and headaches.
Hot or cold tea has been consumed around the world for thousands of years. According to researchers, regular consumption of tea is good for health and reduces the risk of heart disease, cancer and diabetes. Given that in three countries these three diseases are known as the first, second and seventh causes of death, adding tea to the daily routine Can be a simple way to improve health and increase life expectancy.
Although part A lot of tea is made up of water, but most types contain caffeine. Because caffeine is a weak diuretic and increases the volume of urine, many people believe that caffeinated tea causes dehydration and Can not be considered as one of the things that Can help provide body fluids. Took into account. But is this belief true? Join us in this article from BingMag to learn more about tea and its role in keeping the body hydrated.
The body's need for fluids
Although getting enough fluids may seem like a simple task, research shows that many people are chronically dehydrated. One of the problems with consuming enough fluids during the day is that most people do not know how much fluid to take.
In general, it is recommended that women drink about 2.7 liters and men about 7.3 liters during the day. Get fluids, about 20 percent of which come from the foods we eat during the day, and the rest we have to drink in liquid form. In other words, women should consume 2.2 liters or 9 glasses of 8 ounces (about 236 ml) and men 3 liters or 13 glasses of 8 ounces of fluids every day. But the big question is, what constitutes a fluid?
water is still the best thing you Can do to prevent dehydration because it is calorie-free and completely natural. water is the most commonly consumed beverage in the world, followed by tea. Fruits such as watermelon, orange, grapefruit and melon are good sources of water. Vegetables, although not as full of water as fruits, Can provide water and nutrients to the body. Celery, cucumber, tomato and green pepper are some of the vegetables you Can use. Yogurt, milk, soup and smoothies are other hidden sources of water in the diet. Juices and sports drinks are also hydrating, which you Can lower by diluting them with water.
- 17 nutrients to prevent dehydration on hot days
Symptoms of dehydration
To find out if you are getting enough fluids during the day or No, you have to pay attention to the color and volume of your urine. If you urinate every two to four hours, the urine is light in color and has a significant volume, you are probably well hydrated. If you are dehydrated, you may experience problems such as fatigue, mood swings or headaches. As the body becomes dehydrated, the heart has to work harder to get blood through the arteries to different organs.
Parents need to make sure that children and teens get enough fluids throughout the day. The American Academy of Pediatrics (AAP) recommends that children drink plenty of fluids before starting any exercise activity and continue to drink fluids during exercise. The AAP recommends that for every 20 minutes of exercise, children ages 9 to 12 receive about 3 to 8 ounces (88 to 236 milliliters) of fluid. The fluid intake of adolescent girls and boys should be 34 to 50 ounces (1005 to 1478 ml) per hour of exercise. Athletes should avoid 16 ounces (475 ml) one hour before exercise to prevent dehydration. Drink another 16 ounces of fluids one hour after exercise and receive 4 to 8 ounces (118 to 236 ml) of fluid per 15 minutes during exercise. These values Can vary depending on the individual's condition, temperature index, and type of activity.
- Important points about hydration that runners need to know
The role of tea in Supplying the water needed by the body
Caffeinated tea Can have a mild diuretic effect. However, research shows that caffeine does not act as a diuretic until its intake is at least 500 mg per day. Given that this amount of caffeine is equivalent to about 11 to 18 cups of caffeinated tea, it is unlikely that you will consume this amount of tea during the day. As a result, you Can count tea as a part of your daily fluid intake.
Nutritional value of tea
It does not matter what kind of tea you use. Fortunately, they are all very low in calories. For example, each cup of green tea, black tea and decaffeinated black tea contains only 2 calories. In addition, tea contains small amounts of vitamins, minerals as well as antioxidants.
Just remember that what you add to your tea is also important. If you eat honey, sugar, sugar or sweets with tea, be careful how much you consume. Because they are high in calories and gradually cause weight gain.
Comparison of tea and coffee
tea has less caffeine than coffee and therefore Can be more effective in preventing Be dehydrated. Decaffeinated coffee and tea are almost completely decaffeinated and both play an important role in hydrating the body.
The role of different types of tea in preventing dehydration
Different types of tea today There is a different amount of caffeine in them. The higher the caffeine content of the tea, the less effective it is at preventing dehydration and hydrating it. On the other hand, it is important to note that the longer you spend brewing tea, the more caffeine there will be in your cup. Types of teas and their role in hydrating the body are as follows:
1. Black tea
An 8-ounce cup of black tea contains about 47 milligrams of caffeine. As a result, its hydration rate is higher than a cup of caffeinated coffee containing 96 milligrams of caffeine and less than a cup of green tea, herbal tea or decaffeinated tea.
2. Green tea
Naturally the caffeine content of a cup of green tea is about 50% compared to black tea Lower. Only 28 mg of caffeine is found in each 8 ounce glass. As a result, it's slightly more hydrated than black tea and slightly less than herbal tea, decaffeinated tea or water.
Research shows that white tea contains about 32 to 37 milligrams of caffeine per 8-ounce glass. For this reason, in terms of hydration, it Can be placed somewhere between black tea and green tea.
4. Herbal tea
Herbal teas are not made from tea leaves, but are made from the flowers, leaves, seeds, or dried roots of other plants. As a result, they are naturally decaffeinated and Can be used like water to prevent dehydration.
5. Decaffeinated tea
Decaffeinated teas are made from tea leaves, but their caffeine is removed. The product is almost completely decaffeinated, with only 2 milligrams of caffeine per 8-ounce glass. Therefore, decaffeinated tea Can be considered as water.
Health Benefits of drinking tea
The list of benefits of drinking tea is long. For example, green tea is a rich source of flavonoids, and regular consumption of it lowers blood pressure, cholesterol and triglycerides. The results of a study show that drinking green tea, especially in combination with coffee, may reduce the risk of death from all causes in people with type 2 diabetes. More research is needed to determine if this is true of healthy people.
Blood pressure is defined by two numbers, the larger number being "systolic blood pressure" and the smaller number It is called "diastolic blood pressure". Scientific evidence suggests that drinking black tea helps lower systolic and diastolic blood pressure, thereby maintaining heart health. One study found that drinking tea may even improve creativity.
- All about tea; From types and production process to properties and compounds
Tips for enjoying tea and increasing its benefits
If you start your morning with a cup of tea or end your day with this popular drink, it is natural to think about how you Can get the most out of it. . The truth is that plain brewed tea is a healthy, low-calorie natural beverage. But usually what is added to it Can affect its benefits.
If you add honey, sugar or other high-calorie ingredients to your tea, it's time to reconsider. . Given that these substances are high in calories and sugar and have little nutritional value, it is better to avoid them or limit them as much as possible.
- 5 excellent teas for weight loss and Increase fat burning
Although caffeinated tea is not as hydrating as water and is not effective in preventing dehydration, it is still a great choice. drinking tea diversifies your daily routine and helps you not to get tired of drinking water during the day. You Can add lemon, cinnamon or nutmeg to the nutritional benefits of tea without altering its nutritional benefits.
In addition to keeping your body hydrated, tea has other health benefits. has it. Consumption of this drink prevents heart disease, cancer and diabetes and lowers blood pressure. For this reason, it is best to add it to your daily routine.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Sources: everydayhealth, webmd