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Water is an essential ingredient for life, and water drinking recommendations are an essential part of any healthy diet. Not everyone likes the taste of clean, still water, which discourages people from drinking it. The solution may be to reach for carbonated water. However, many people wonder whether sparkling water is healthy. Can it completely replace still water?

WATER AND HEALTH

Water is the dominant component of our body. Without it, we would not be able to survive even a few days. Even a small level of dehydration causes consequences in the form of i.a. headache, problems concentrating or deterioration of physical performance. With increasing dehydration, more serious disorders of the body's work appear.

Importantly, it is impossible to drink in reserve. Excess water is simply excreted, mainly in the form of urine. We also lose water in other ways, by sweating or exhaling it in the form of water vapour. It is therefore necessary to constantly replenish its level.

WATER REQUIREMENTS

It is assumed that the water requirement for healthy adults is 30 ml per kilogram of body weight per day. On average, women are recommended to drink 2 liters of fluids, and 2.5 liters for men. The demand varies under the influence of various factors, especially as a result of physical activity and in conditions of increased ambient temperature.

SPARKLING OR STILL WATER - WHICH TO CHOOSE TO HYDRATE BETTER?

Drinking sparkling water is associated with many myths that are worth dispelling. Both still and sparkling water give the same hydration effect. So, as long as we drink the same amount of carbonated water as non-carbonated water, there is no difference in this regard. An important aspect, however, is the fact that carbonated water gives a greater feeling of refreshment, which may result in reducing its consumption. For this reason, guided only by the felt thirst, it may turn out that we consume too little fluid and the body becomes dehydrated.

To sum up, it is not the type of water (sparkling or still) that is important to obtain the right level of hydration, but the amount of it.

DOES SPARKLING WATER HAVE CALORIES?

People who are slimming, who do not like to drink still water, but want to get into the habit of drinking water, wonder whether sparkling water is fattening. Regardless of the presence of bubbles, pure water has no calories. It will not make you gain weight, even if you drink very large amounts.

Please note that this only applies to clean water. In stores you can buy the so-called. flavored waters, which are actually a drink without the addition of a dye, but with an aroma and a large amount of sugar (even more than 2 teaspoons in 1 glass of the drink). They are therefore a source of additional energy, on average about 50 kcal per 1 cup. We can compare it to eating a medium-sized apple, which, in addition to the same amount of energy, also provides us with fiber and vitamins.

DOES SPARKLING WATER GROW A BELLY?

Are you worried that sparkling water will make your belly grow? Wondering if this is another nutritional myth? There is a grain of truth in this statement. Consuming sparkling water causes the introduction of additional gases into our digestive tract. This can contribute to bloating and, as a result, to an increase in abdominal girth. However, this has nothing to do with a permanent increase in circumference and does not cause an increase in body fat.

People with a tendency to bloating and other digestive system disorders, especially gastroesophageal reflux disease, gastric ulcers or erosions of the esophagus, should be careful about carbonated water. Sparkling water can aggravate the symptoms in these cases.

WATER IS NOT ONLY IN BOTTLES

In addition to water in pure form, the source of our liquids are also food products, mainly vegetables and fruits. Many of them contain about 80-95% of water, thanks to which they help to maintain proper hydration of the body. In addition, they are a source of valuable nutritional ingredients.

In the offer of the Sofra Health Institute, you will find diets of Dr. Ewa Dąbrowska based on vegetables and fruits. The variety of available diets (in the form of juices, classic, cooked, raw) makes it easy to adjust it to individual needs to get the most benefits from the nutritional treatment.