Tag Archives: drink

Salt – Is it time you cut back?

Salt can be quite an addictive condiment for some us, especially if you don’t know when to stop or how much we actually need each day. The lip smacking savoury goodness that we get from salt enriched foods satisfies our pallette like no other, but it’s important to note that excessive can be extremely dangerous.

Here are the Healthy Hideout’s top ways to help you cut back on salt intake:

1. Complimentary snacks – When out with friends or perhaps settling down to a relaxing with a drink or two after a long day at the office, you may find that the bar or pub you are in offers complimentary snacks. Be wary that nibbles such as crackers, potato chipsand even olives are jam packed with salt content. It may be sensible to drink more if you do decide to eat them, but perhaps drink water rather than alcohol.

2.  Sport hydration drinks – Drinks like these are designed for athletes who are training or exercising vigourously. The water and salt lost during sweating needs to be replaced quickly, making sports drinks like these vital to good health. However, for those of us not exercising a sports drink could do you more harm than good. Instead, why not opt for good old fashioned water as your thirst quencher.

3. Be wary of medication – If you suffer from regular headaches, muscle pains or even take regular medication, it may be worth checking the salt content. It may seem odd at first, but some painkillers and other common medication can contain a surprising amount of salt.

4. Soda or Sparkling? – You may be surprised to know that sparkling water and soda water are literally at the opposite ends of the spectrum when it comes to the amount of salt they contain. Soda water is carbonated with sodium bicarbonate which contains an average of 75mg of sodium. Sparking water on the other hand contains just 3mg of sodium.

5. Calculation is key – It’s important to remember that salt is made from a combination of sodium and chloride, with sodium being the real cause of most health problems. When grocery shopping, you may have noticed that some food labels show salt content whilst others show sodium content. If you want to know the salt content rather than the sodium, simply multiply the sodium figure by 2.5.

Remember, taking all the above into account, that the average adult should not exceed an average salt intake of 6g per day. Anything over this has been statistically proven to cause long term health problems.

 

 

Energy Drinks: Need an energy boost?

New research carried out by the Mayo Clinic Proceeding has shown the dangers of consuming too many energy drinks. Some of us utilise energy drinks when exercising in order to push ourselves that extra mile, or to help us recover from an illness and get back into the swing of the things. This new research has demonstrated just how much of the “bad stuff” there really is in each serving – quite the eye opener.

Need an alternative to these energy drinks? Read on!

Need an alternative to these energy drinks? Read on!

First of all, the research demonstrated how the average energy drink contained more than 225 grams (1 cup) of sugar per serving alongside packing more caffeine than a strong cup of filter coffee. They found that caffeine levels range between 70 – 200mg in a 16oz serving. Perhaps the boost you need, but simply not good for the body long term.

The study, led by John Higgins of the University of Texas Houston, took energy drink information from 1976 to 2010 for the study. Higgins warned about the impact of combining these high levels of caffeine with other non labelled ingredients including guarana, taurine and other herbs and vitamins. He claimed the intake of these combinations in large doses could have negative effects on heart rates, blood pressure and mental condition. Excessive consumption could also lead to dehydration.

Research that took place in Norway, France and Denmark demonstrated that taurine found in the popular energy drink, Red Bull, caused bizarre behaviour. This later caused the drink to be banned across all three currencies. In the UK, one individual was arrested for driving dangerously after excessive consumption of Red Bull – more information here.

So if you’re looking for an alternative to these shop bought energy drinks to help bring you through that last stretch of your workout, why not try some of the Healthy Hideout’s energy boosting alternatives:

  • Almonds – A single serving (around 20 pieces) contains a great alternative source of “quick boost energy” – Convenient too!
  • Bran – Full of complex carbohydrates, bran is a fantastic source of magnesium, a mineral burned by our bodies to change complex carbs to energy.
  • Peanut butter – Packed with protein and magnesium, a teaspoon of peanut butter can give you that much needed energy boost. Don’t take in too much though, as the fat content is pretty high.
  • Trail Mix – Filled to the brim with iron, complex carbohydrates, protein and natural glucose sugars, the combination of dried fruits and nuts make this one a powerful energy provider.
  • Orange Juice – Studies have shown that people who drank at least 400mg of vitamin C felt less fatigue long term. That speaks for itself!

The above pointers are just a few ideas for natural energy boosting – Do you recommend any ideas? The Healthy Hideout has been encouraged by this article to do a write up on energy foods. Watch this space!

How much water should I drink a day?

A questions that is sent to the Healthy Hideout more often than most is “How much water should I drink a day?”

Past studies have shown that we simply don’t drink enough water in order to maintain good health. Although we take in a lot more water than we think from the food we eat, and includes that early morning cup of tea, it’s still important to drink water throughout the day.

Balance is key

It’s important to not drink too much water as this can be dangerous. Drinking excessive amounts of water can lead to water intoxication, in which the water content of the blood is increased causing salt content to become diluted. Consequently this lack of salt can lead to severe problems with the brain, heart and muscle operation.

So do you think your drinking too much?

Initial signs of over drinking include headaches and confusion, but these symptoms are very similar to those caused by dehydration. The only true way to understand your hydration levels is to keep track of your water intake – You could be drinking too little or you’re drinking far too much.

How much should you be drinking?

The British Dietetic Associations states that the average adult should look to consume around 2.5 litres per day – just under 4 pints. Furthermore, this amount will change depending on climate and physical activity. If you’re planning to jog around the block on a hot summers day, then take more water into account.

So how much water do you drink each day? Are you giving your body what it needs?