Dr. Millard Stafford, president of the American College of Sports Medicine, pointed out that any food containing water can contribute to hydration. There are no unhealthy foods and drinks, only unhealthy lifestyles.
In recent years, as the "health and wellness trend" continues to gain momentum in cities, people are not only focusing on what and how to eat, but also on what and how to drink. Meanwhile, various claims about the health effects of drinking water have spread like wildfire. "Some say drinking coffee causes calcium deficiency and dehydration, while others claim caffeine can reduce the risk of cardiovascular disease. So, can we drink coffee or not?" "Online sources say only plain water is effective for rehydration, but my child doesn't like plain water. What should I do?" Journalists have found that faced with various conflicting and even contradictory drinking guidelines, many people are at a loss.
Beware of the three major misconceptions about drinking water. Misconception One:
Only plain water can effectively rehydrate the body.
In fact, any food containing water can contribute to hydration. According to the U.S. "Dietary Guidelines for Americans," adult women should drink 2.7 liters of water per day, and adult men 3.7 liters. Comparing this with the Chinese "Dietary Guidelines for Residents," which recommends that adults drink at least 1.2 liters of water daily, it might seem that Americans drink far more water than the Chinese. However, this is not the case. Dr. Millard Stafford said that almost all foods contain water, and the U.S. dietary guidelines include this water from food, whereas the Chinese guidelines only include water consumed as a beverage.
Whether it's tea, coffee, juice, or cola, the water content in all these beverages exceeds 90%, and they can all effectively rehydrate the body. Dr. Millard Stafford said that in China's dietary guidelines, the recommendation for drinking water is to "drink enough water daily and choose beverages reasonably," which does not unilaterally promote plain water. Instead, it reminds people to choose different hydration methods according to their own living habits. For example, milk beverages and pure fruit juices contain certain nutrients and can be consumed in moderation as a supplement to the diet. Some beverages are fortified with minerals and vitamins, making them suitable for consumption after outdoor activities or exercise in hot weather.
Misconception Two:
Children should not drink any beverages.
Most beverages contain a certain amount of sugar, and excessive intake can indeed lead to excess energy. Dr. Millard Stafford said that some children replace water with sugary drinks every day, which is certainly an unhealthy habit. However, going to the other extreme and forbidding children from drinking any beverages at all can also hinder their hydration.
Compared to plain water, beverages have a much better taste. If children are only allowed to drink plain water, some may find drinking water to be an unpleasant experience, which in turn reduces their water intake. When the body's water deficit exceeds 2% of its body weight, it can cause various problems, including slowed brain function. Research has shown that because beverages taste better, children can unconsciously consume 50% more water when drinking them, which is very helpful in preventing dehydration. Of course, when choosing between beverages and plain water, parents should not indulge their children indiscriminately. Although beverages are tasty, they should be consumed in moderation. By reasonably combining beverages with plain water, drinking can become a healthy and enjoyable experience.
Misconception Three:
Coffee depletes calcium and water from the body.
As a beverage with countless fans worldwide, coffee has also been the subject of various criticisms over the years. Claims such as "caffeine has a diuretic effect, making you thirstier the more you drink," "caffeine leads to calcium loss in the body," and "drinking coffee can cause addiction" have all become widespread.
In response, Ann Grandjean, a professor at the Nutrition Center at the University of Nebraska, explained that moderate consumption of caffeinated beverages can refresh the mind and boost spirits. This refreshing effect is different from that of stimulants like alcohol. Studies have found that when people consume caffeine, the "switch" in the brain that governs pleasurable emotions is activated, while the part responsible for "addiction" does not respond. This means that drinking coffee makes people happy, a principle similar to the pleasure derived from playing sports, reading, or watching movies—it is fundamentally different from addiction.
As for the claim that drinking coffee makes you thirstier and leads to calcium loss, this view is also biased. Coffee does have a mild dehydrating effect, but it is negligible compared to the entire glass of water consumed with the coffee. Furthermore, among long-term coffee drinkers, this issue only needs to be faced for the first two days; after that, the body adapts, and the dehydrating effect no longer occurs. In coffee drinkers, there may be a very small amount of calcium loss, but it's important to note that people often add milk to their coffee, and the large amount of calcium in milk can completely offset any potential negative effects from the coffee.
Ann Grandjean pointed out that it is generally considered safe for adults to consume up to 300 milligrams of caffeine per day. This means that for healthy individuals, drinking 2 to 3 cups of coffee or more caffeinated beverages daily will not cause health problems. Unbalanced Diet
Often Caused by Unhealthy Lifestyles
"There are no unhealthy foods and drinks, only unhealthy lifestyles," Dr. Millard Stafford stated at the conference. Whether eating or drinking, one should follow the principles of variety, moderation, and balance. Obesity and other problems caused by "partiality in drinks" and "picky eating" are mainly due to unhealthy lifestyles and cannot be solely attributed to certain foods.
Research has shown that among obese children who drink beverages without restraint, the vast majority also have bad habits such as disliking exercise, loving fried and meaty foods, and eating too few fruits and vegetables. Dr. Stafford said that in such cases, on the one hand, the concept that "exercise is medicine" should be established, and on the other hand, parents should not indulge their children indiscriminately. Instead, they should take on their supervisory responsibilities and guide children to develop healthy eating habits. Everyone can choose foods and drinks that suit their individual needs, but they must also burn off excess energy through exercise. "For example, Michael Phelps, who won 8 gold medals at this year's Olympics, consumes five times the calories of a normal person every day, but he maintains an excellent physique. Although he eats a lot, his exercise volume is also very large, achieving a balance between intake and expenditure."