Scientific Hydration and Beverage Selection: From Daily Water Safety to the Healthy Boundaries of Energy Drinks
The choice of drinking water and beverages directly affects health. All biochemical reactions in the human body take place in fluids; without sufficient water, various activities cannot proceed. Ingested nutrients must be transported to all parts of the body via water. Insufficient water intake or dehydration caused by illness, exceeding 20% of body weight, can lead to death. In temperate weather conditions, adults engaged in light physical activity require approximately 2500–3000 ml of water per day.
This includes three sources: water from drinking, water contained in food, and water produced by metabolism. Dietary guidelines recommend that adults drink six cups of water a day, each cup containing 200 ml. Don't wait until you're thirsty to drink. The amount of water you drink also depends on your overall diet. If you drink a lot of soup or porridge, you can reduce your direct water intake. There are many types of water we can drink. Purified water uses qualified drinking water as its source. It can supplement your daily water intake, but it should not completely replace plain boiled water.
Purified water removes essential minerals like potassium, calcium, magnesium, iron, and zinc, which are present in natural water sources, along with contaminants. Bottled water should not be left out for too long, and the filter should be replaced frequently to prevent bacterial growth. Mineral water contains beneficial minerals, but excessive consumption should be avoided. Boiled water is the most convenient and cheapest option. Boiling tap water provides added peace of mind. When the water is almost boiling, leave the kettle lid open until it boils completely; this allows organic contaminants to evaporate with the steam. Water stored in a thermos for extended periods can develop harmful substances and should be changed frequently.
Increased water intake from food can lead to decreased energy intake and is significantly associated with a lower BMI. Studies have shown that drinking water before meals can reduce energy intake in older adults during meals. Regarding beverage choices, most beverages are over 80% water. Sugary drinks increase energy intake, thus increasing the risk of overweight and obesity. Epidemiological studies have shown that sugary drink intake is associated with the risk of diabetes, metabolic syndrome, and coronary heart disease.
It is not advisable to drink large amounts of sugary beverages. Regarding tea, the polyphenols in tea are important antioxidants, beneficial to cardiovascular health. However, the tannins in tea can hinder iron absorption. Besides helping to improve concentration and work efficiency, long-term coffee consumption can slow age-related cognitive decline and reduce the risk of Alzheimer's disease. However, daily coffee consumption should not exceed 3 cups, and pregnant women and children should limit their coffee intake.
At the same time, attention must be paid to food hygiene issues. Food can provide the human body with various nutrients, but it can also bring various harmful factors. Among the various food safety issues we face today, foodborne illnesses, that is, food poisoning caused by pathogens in food, are the number one food safety problem. However, people often pay more attention to chemical contamination and neglect foodborne illnesses.
The most common type of food poisoning in households is bacterial, such as that caused by Vibrio parahaemolyticus and Salmonella. After consuming food contaminated with these bacteria, symptoms such as nausea, vomiting, abdominal pain, diarrhea, and fever can occur within hours or a day or two. Most cases of bacterial food poisoning are caused by animal-derived foods. Fish, poultry, meat, and eggs are high in protein and easily breed bacteria, leading to spoilage. When purchasing raw foods, pay attention to their freshness. During storage, prevent food spoilage. The most common storage methods are refrigeration and high-temperature heating.
Low-temperature storage can control bacterial growth. Generally, meat can be stored for several days in the refrigerator compartment at 4°C and for several months in the freezer compartment at -10°C or below. It is particularly important to note that food stored in the refrigerator compartment should be reheated before consumption. Some psychrophilic bacteria can survive below 5°C, and these microorganisms can multiply rapidly once food returns to room temperature. When refrigeration is unavailable, food can be heated at high temperatures, such as steaming or boiling leftovers for 20 minutes.