하루 딱 8잔? 수분 보충에 대한 오해 5가지 Drink to Your Health: 5 Surprising Facts You Didn’t Know About Water
Drink to Your Health: 5 Surprising Facts You Didn’t Know About Water
하루 딱 8잔? 수분 보충에 대한 오해 5가지
A recent study shows that most of us are still underhydrating
최근 조사에 따르면 아직도 많은 사람들이 물을 적게 먹고 있는 것으로 나타났다.
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폭염 등으로 인해 부족해진 체내 수분을 채우는 방법은 간단하다. 물만 충분히 마시면 된다. 이처럼 수분보충은 단순한 것 같으면서도 잘못 알려진 상식들이 있다. 미국 건강지 프리벤션이 수분 보충과 관련한 몇 가지 오해들을 소개했다. 운동 전엔 물을 안 마신다 격렬한 운동을 하고 나면 탈수 증상이 나타난다. 땀을 통해 다량의 수분이 배출된 상태이기 때문에 반드시 수분을 보충해야 한다. 운동 중에도 마찬가지다. 갈증이 나는 상태로 버티지 말고 물을 마셔가면서 운동을 해야 한다. 그런데 운동 전에는 물을 마실 필요가 없다고 생각하는 사람들이 많다. 하지만 탈수증을 예방하기 위해서는 운동 30분 전에 물을 마셔두는 것이 좋다. 200cc 이상의 물을 미리 마셔두면 운동 중 발생하는 두통도 방지할 수 있다. 하루 물 8잔을 고집한다 매일 물은 얼마나 마셔야 할까. 일반적으로 물 8잔이 일일 섭취 권장량처럼 알려져 있다. 그런데 사실상 물 섭취량은 개인의 체격, 몸무게, 활동량, 환경요건 등에 따라 달라진다. 그날 먹는 음식의 영향을 받기도 한다. 수분 함량이 높은 과일과 채소를 많이 먹은 날과 맵고 짠 음식을 많이 먹은 날 물을 마시는 양은 달라진다. 커피는 수분으로 생각하지 않는다 커피와 차가 체내 수분을 빼앗아간다는 일반적인 믿음이 있다. 이 음료들에 들어있는 카페인 성분이 탈수제 역할을 하기 때문이라는 건데 이는 잘못된 믿음이다. 커피와 차에 든 카페인이 이뇨제 작용을 하는 것은 사실이지만 커피 자체가 가지고 있는 수분이 이를 충분히 보상해준다. 이뇨작용을 한다고 해서 마시지 않는 것보단 마시는 편이 수분 보충에 유리하다는 것이다. 활동량이 적을 땐 거의 마시지 않는다 목이 마를 땐 당연히 물을 마셔야 한다. 날씨가 덥다거나 운동을 할 때도 수분 보충은 필수다. 그런데 냉방시설이 잘된 도서관이나 사무실에 앉아있을 땐 거의 물을 입에 안 대는 사람들이 있다. 책상에 앉아 일을 할 때도 수분 보충은 필요하다. 수분 섭취량이 적어 소변량이 줄어들면 신장결석이나 요로감염증과 같은 질병이 생길 수도 있으니 항상 적당량의 수분을 보충하자. 음식과 물에 대한 욕구를 혼동한다 배가 고프다는 생각이 들 땐 곧바로 음식을 먹는 것보단 수분 보충이 먼저다. 종종 음식에 대한 욕구와 수분 보충에 대한 욕구를 혼동하는 일이 발생하기 때문이다. 물을 마시고 나면 배가 고프다는 생각이 사라질 수 있다는 것이다. 코메디닷컴 문세영 기자 (pomy80@kormedi.com) |
About the Author: Shari Roan is an award-winning health writer based in Southern California. She is the author of three books on health and science subjects.
Most of us do know that the human body is 60 percent water and that it’s important to keep it that way by staying hydrated. But a new study makes it clear that most people still don’t drink enough water.
Alyson B. Goodman, M.D., and her colleagues at the Centers for Disease Control and Prevention looked at data from a survey of almost 3,400 adults to learn more about Americans’ water intake. Goodman says the results were eye-opening, pointing to some myths and misunderstandings about water. “Drinking water is vital for life,” says Goodman, an epidemiologist and pediatrician. “It’s a calorie-free option for staying hydrated.”
But, it turns out, not that many people are sold on the value of drinking water. Here are five surprising facts about the Earth’s most natural beverage.
1) Forty percent of people drink fewer than three cups of water a day. The survey also found that 7 percent of the respondents said that they drink no bottled or tap water daily. “We were surprised by that,” Goodman says.
About 35 percent of U.S. adults drink four to seven cups a day. Only 22 percent of people drink eight or more cups a day.
It’s important to get enough water to prevent dehydration. Plus, not getting enough can cause headaches, impaired cognition and urinary problems, Goodman says.
2) People who drink a lot of water have healthier lifestyles. The survey showed that people who drank more water typically ate more fruits and vegetables and exercised more. They ate less fast food, had more dinners around the dinner table with family members and shopped more at farmers markets or food cooperatives.
It’s not clear whether opting for water as a beverage supports other healthful dietary patterns or is just coincidental. But the survey results still suggest that people might find it easier to adopt other healthful behaviors if they just drank more water. In fact, skipping soda and replacing fluids with water is one of the “3 New Food Habits That Pay Off Big” featured in the latest issue of VIVmag.
Of course, not everyone has access to water, as crazy as that sounds. Public health experts today are paying much more attention to improving access to potable water at schools, parks, workplaces and public spaces to encourage water intake and discourage soda consumption, Goodman says.
“Why don’t people drink more water? When you live, work or play in an environment where there isn’t free, plain drinking water it can be really difficult,” she says. “You may make the choice to buy a soda or something less healthy in its place. We need environments that are supportive of healthy behaviors.”
3) You don’t need eight glasses a day. Having said that people don’t drink enough water that still doesn’t mean everyone needs to adhere to the standard recommendation to drink eight cups a day. It’s a myth that eight cups or glasses of water per day is essential to good health, Goodman says.
“There isn’t a blanket recommendation for how much water people should drink,” she says. “It depends on a person’s weight, height, activity level and how old you are. That’s why we can’t give a one-size-fits-all recommendation.”
The eight-glasses dictum is thought to have sprung from a misunderstanding in the 1940s. Keep in mind you can also get water from healthy foods, like fruits and vegetables.
Goodman advises people to pay attention to their bodies’ cues and “drink to thirst.” Water needs change over time, she adds. “A toddler or school-age child needs less water than an adolescent,” she says. “As we get older — middle age — your water needs go down. People over 55 don’t need as much.”
4) Tap water in the U.S. is perfectly safe. Tap water gets a bad rap, Goodman says. In fact, tap water is very safe. You don’t need to buy filtered water or bottled water — an expense that may impede adequate water intake.
“Anecdotally, I hear all the time from families that there are fears about water,” she says. “In lower-income or immigrant populations, where people have come from areas where tap water is not safe, we hear a bias against tap water. But our public health message is that tap water is very healthy and clean.”
People shouldn’t freak out if they see little particles floating around in tap water. Those minerals are harmless, she adds.
Tap water taste, however, can vary widely. Some tap water has a more chlorinated taste. Water will taste better if you drink it cold, Goodman advises.
5) Water can help your waistline. Studies show increasing your water intake before meals can help with weight loss. “That may be a helpful strategy,” Goodman says. “No one knows, however, if drinking water fills up your tummy so you eat less or if you metabolize the meal differently. We don’t know why, but several clinical trials have shown that to be true.”
But the biggest impact on weight, when it comes to water, is that drinking it typically helps wean people off other types of drinks, such as high-calorie, sugar-laden beverages, Goodman says. “What we can say for sure is that water is the healthiest beverage you can consume,” she says.
Photo credit: Gail Hadani
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