Should you be careful about drinking too much water? ~ Nutritionist's Column Vol. 117

In my previous column, I mentioned that drinking enough water is very important for maintaining health and beauty.

The proper temperature, amount, and timing of drinking water - Nutritionist's Column Vol. 116

In the summer, the temperature is high and you tend to sweat, which can lead to a loss of fluids in the body.
Proper hydration is essential for maintaining many bodily functions, including temperature regulation, blood circulation, and nutrient transport.

The risks of drinking too much water

Even though it's good for your body, there are some things to be careful about when it comes to hydration.
The risks of drinking too much water include:

▼Decreased sodium concentration <br>Excessive water intake can decrease the sodium concentration in the blood.
Sodium is an electrolyte that is important for maintaining fluid balance in the body.
If your sodium levels drop, you may experience headaches, nausea, fatigue, and in the worst cases, loss of consciousness and seizures.

▼Increased burden on the kidneys <br>When you consume too much water, your kidneys have to work overtime to process it.
This places a particular strain on people with impaired kidney function.
If your kidneys are functioning normally, they can process large amounts of fluid, but if they are functioning poorly, moderate fluid intake is recommended.

▼Electrolyte imbalance <br>Sweating also causes the loss of electrolytes such as sodium and potassium.
Excessive water intake alone can disrupt the balance of these electrolytes and cause imbalances in the body's fluid distribution.
This can cause symptoms such as muscle spasms and irregular heartbeats.

How to properly hydrate

Here's how to stay properly hydrated.
Please use this as a reference.

1. Drink small amounts frequently
It is recommended to drink small amounts of water frequently rather than large amounts all at once.
Regularly replenishing your body with fluids will help prevent dehydration, especially in the following situations:
It is important to replenish lost fluids during and after exercise.
Ideally, you should drink about a glass of water every hour, especially during hot weather.

2. Choose a balanced drink
It's important to choose drinks that replenish electrolytes, not just pure water.
Sports drinks containing electrolytes (sodium, potassium, etc.) are effective when exercising or sweating profusely.
However, they can also contain a lot of sugar, so it's important to consume them in moderation.
We also recommend coconut water, which contains natural electrolytes and helps maintain fluid balance.
Fruit juice is also a good choice as it contains vitamins and minerals and has a moderate amount of sugar to help replenish your energy.

3. Limit your alcohol and caffeine intake
Alcohol and caffeinated drinks act as diuretics, helping your body to lose fluids.
Limit your intake of these drinks and prioritize water and electrolyte-containing drinks.

4. Hydrate through food
You can also get water from your food.
It is a good idea to actively include fruits and vegetables that are high in water content, such as watermelon, melon, and cucumber.
Liquid foods such as soups and porridges also help to keep you hydrated.

Check out Groon's Functional Soup, a convenient way to get nutrition >

5. Be sensitive to your body's cues
Thirst is a sign that your body needs fluids, but ideally you should drink before you feel thirsty.
Also, pay attention to the following body signals:
For example, your urine should ideally be a pale yellow, but if it's dark, it may be a sign of dehydration.
If you feel tired or dizzy, these are early signs of dehydration.

6. Adequate salt intake
Consider taking in adequate salt to replenish the sodium lost through sweating.
Salted snacks or tablets are effective, especially during prolonged exercise or outdoor activities.
Also, choose a salt-reducing drink, as drinking something that contains sodium can help you maintain balance.

We explained the importance of proper hydration, while being careful not to drink too much water.
It is important to consume a balanced diet and choose drinks regularly.
Stay hydrated through your diet and be sensitive to your body's signs to have a healthy summer.

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Nutritionist, Food Education Instructor, Food 6th Industry Producer Level 4
Ayako Ishihara

She is a nutritional advisor in the healthcare field and a professional in agribusiness. She is also involved in a variety of activities in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which holds outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in promoting local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, and training planning and management. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate these ingredients more effectively into consumer health.

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