\u00a0study from Scotland\u2019s St. Andrews University<\/a> that compared the hydration responses of several different drinks.<\/p>\nThe researchers found that while water \u2014\u00a0both still and sparkling \u2014 does a pretty good job of quickly hydrating the body, beverages with a little bit of sugar, fat or protein do an even better job of keeping us hydrated for longer.<\/p>\n
The reason has to do with how our bodies respond to beverages, according to Ronald Maughan, a professor at St. Andrews\u2019 School of Medicine and the study\u2019s author. One factor is the volume of a given drink: The more you drink, the faster the drink empties from your stomach and gets absorbed into the bloodstream, where it can dilute the body\u2019s fluids and hydrate you.<\/p>\n
Milk is more hydrating than water<\/p>\n
The other factor affecting how well a beverage hydrates relates to a drink\u2019s nutrient composition. For example, milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period.<\/p>\n
Milk also has sodium, which acts like a sponge and holds onto water in the body and results in less urine produced.<\/p>\n
The same can be said for oral rehydration solutions that are used to treat diarrhea. Those contain small amounts of sugar, as well as sodium and potassium,\u00a0which can also help promote water retention in the body.<\/p>\n
\u201cThis study tells us much of what we already knew: Electrolytes \u2014 like sodium and potassium \u2014 contribute to better hydration, while calories in beverages result in slower gastric emptying and therefore slower release of urination,\u201d said Melissa Majumdar, a registered dietitian, personal trainer and spokeswoman for the Academy of Nutrition and Dietetics who was not involved in the study.<\/p>\n
Sugar in moderation<\/p>\n
But here\u2019s where it gets tricky: Beverages with more concentrated sugars, such as fruit juices or colas, are not necessarily as hydrating as their lower-sugar cousins. They may spend a little more time in the stomach and empty more slowly compared to plain water, but once these beverages enter the small intestine their high concentration of sugars gets diluted during a physiological process called osmosis. This process in effect \u201cpulls\u201d water from the body into the small intestine to dilute the sugars these beverages contain. And technically, anything inside the intestine is outside your body.<\/p>\n
Juice and soda are not only less hydrating, but offer extra sugars and calories that won\u2019t fill us up as much as solid foods, explained Majumdar. If the choice is between soda and water for hydration, go with water every time. After all, our kidneys and liver depend on water to get rid of toxins in our bodies, and water also plays a key role in maintaining skin\u2019s elasticity and suppleness. It\u2019s the cheapest moisturizer you\u2019ll find.<\/p>\n
While staying hydrated is important \u2014 doing so keeps our joints lubricated, helps prevent infections, and carries nutrients to our cells \u2014 in most situations people don\u2019t need to worry too much about how hydrating their beverages are.<\/p>\n
\u201cIf you\u2019re thirsty, your body will tell you to drink more,\u201d Maughan said. But for athletes training seriously in warm conditions with high sweat losses, or for someone whose cognitive function may be negatively impacted by working long hours without beverage breaks, hydration becomes a critical issue.<\/p>\n
Can beer and lattes keep me hydrated?<\/p>\n
Alcohol acts as a diuretic, which causes you to pass more urine, so when it comes to alcoholic beverages hydration will depend on a beverage\u2019s total volume. \u201cBeer would result in less water loss than whiskey, because you are ingesting more fluid with beer,\u201d Maughan said. \u201cStrong alcoholic drinks will dehydrate, dilute alcoholic drinks will not.\u201d<\/p>\n
When it comes to coffee, how well your java hydrates you will depend on the amount of caffeine you consume. A regular coffee with about 80 milligrams of caffeine \u2014 roughtly what you would find in\u00a012 oz. of Folgers\u2019 house blend<\/a> \u2013 would be pretty much as hydrating as water, according to Maughan\u2019s research.<\/p>\nConsuming more than 300mg of caffeine, or about 2-4 cups of coffee, could cause you to lose excess fluid as the caffeine causes a mild, short-term diuretic effect. This is more likely to happen with someone who doesn\u2019t typically consume caffeine, and it could be offset by adding a tablespoon or two of milk to your cup of joe.<\/p>\n
The-CNN-Wire
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