‘It’s not what we’re drinking, it’s when we’re drinking’

‘It’s not what we’re drinking, it’s when we’re drinking’
by Catherine Sissons, NOVA's Nutritionist and Personal Trainer

The body consists mostly of water, around two thirds for females when we are correctly hydrated.  Most body processes use water and the brain is made up of 90% water.  A small loss can increase the viscosity of blood resulting in an increased heart rate to get the blood around the body and can cause fatigue.  Hydration and body water doesn’t necessarily correlate to how much water we are drinking and some drinks can actually compromise water absorption.

It is often assumed that drinking water will help hydrate the body so water is sipped on continuously throughout the day.  The large volume of water collecting in the digestive system can overwhelm the absorption rate resulting in multiple visits to the toilet and an extra annoyance in your daily lifestyle.   It can be more beneficial to include water at your meal times by sipping on water in between bites of food and including fruit or vegetables at every meal.

There is speculation that drinking water with food can negate digestion however the body is a regulated system so if the stomach acid is diluted and results in a change in pH then the stomach lining can produce more acid to bring it back to its normal range for healthy digestion.  Water however has a neutral pH so it is unlikely to alter acid base balance of the stomach. Water is essential to the digestive process because it softens food and dissolves many of its components to enhance nutrient absorption.

Caffeine can negate the effects of absorbing water due to its diuretic effect (water loss to the kidneys).  The water consumed with caffeinated beverages has less benefit than plain water due to the diuretic affect. Caffeine can also increase heart rate and push blood flow out to extremities to enhance performance.  Caffeine is a stimulant and acts by increasing the uptake of fats, however any food within the digestive system becomes secondary fuel and if not used can be stored as fat.  Aim to keep your caffeinated beverages separated from you foods to maximise the absorption of vitamins and minerals from your food. 

Alcohol like caffeine also causes water loss.  The digestion of food while drinking alcohol can be put on hold to prioritise the processing of alcohol and eliminating it from the body.  When foods linger longer and the digestion process is delayed it can increase the risk of foods being stored as body fat rather than being used as fuel.  Fats are packaged ready for storage and don’t require very much effort to be sent to the fat cells.  Weight gain associated with drinking can be due to the food that is eaten around the same time as drinking alcohol.

There is a solution!  Eating and drinking needs to be enjoyable and no food should be isolated or eliminated necessarily for people with good general health.  Achieving optimal nutrition requires learning how to balance your food and drink based on the lifestyle you enjoy while maintain good energy levels.  Following a diet is not a long term solution so it is important to learn about the food and drink you enjoy so you can include them at the times you would like. General nutrition is similar to sports nutrition, so it is important to prepare the body for adding alcohol and caffeinated drinks so you can maintain energy and feel satisfied.

The following are some tips about how to include the drinks you like:
• Isolate caffeinated beverages from eating and include a glass of water alongside your coffee 
• Eat fruit or vegetables at each main meal to help contribute to your body water percentage
• Sip on water with food to help absorb it and aid digestion
• Eat foods high in water and fibre before drinking alcohol to help minimise the toxic effects 
 
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It's not what we are drinking, it's when we are drinking!


About Catherine Sissons
Catherine Sissons - BSc Human Nutrition 2005, PGDip Sports Med 2009, NOVA's Nutritionist and Personal Trainer, is a regular contributor to wisanow.co.nz

Catherine has now educated and supported hundreds of people throughout Dunedin, Christchurch, Hamilton and Auckland to their desired body weight by including the foods they love to eat. Catherine's qualifications and experience have helped her understand people of all ages and lifestyles.  Her clients have ranged between 9 - 70 years old and are both men and women.

Catherine says, "My experience as a nutrition and fitness specialist throughout New Zealand has taught me that one size does not fit every person and people want to include the foods and drinks they love, but still achieve weight loss."

Contact details:
Catherine Sissons -BSc, PGDipSportsMed
Nova Nutrition & Exercise Innovation
Level 1, 32 Market Place
Viaduct Harbour
Auckland
021528302
www.novanutrition.co.nz