{"id":14155,"date":"2012-05-08T00:00:00","date_gmt":"2012-05-07T22:00:00","guid":{"rendered":"https:\/\/www.drfernandezblanco.com\/salud-y-nutricion-la-piramide-de-la-hidratacion-saludable\/"},"modified":"2025-08-20T23:25:13","modified_gmt":"2025-08-20T21:25:13","slug":"health-and-nutrition-pyramid-of-healthy-hydration","status":"publish","type":"post","link":"https:\/\/www.drfernandezblanco.com\/en\/health-and-nutrition-pyramid-of-healthy-hydration\/","title":{"rendered":"Health and Nutrition: Pyramid of healthy hydration"},"content":{"rendered":"<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><img decoding=\"async\" class=\"size-full wp-image-871 alignleft\" src=\"https:\/\/www.drfernandezblanco.com\/wp-content\/uploads\/2024\/06\/piramide-de-la-HS.jpg\" alt=\"Pir\u00e1mide de hidrataci\u00f3n\" width=\"248\" height=\"203\" \/>The commission of experts from the Spanish Society of Community Nutrition (SENC) and the Observatory of Nutrition and Physical Activity created a hydration pyramid as a guide.<br \/>\n<\/span><\/span><\/p>\n<p>In this way, the beverages at the base are those that should be consumed regularly, and those at the tip of the pyramid should be consumed occasionally.<\/p>\n<p>The order was established based on some of these parameters:<\/p>\n<p><!--more-->-Amount of energy and nutrients per 100 ml<\/p>\n<p>-Contribution to total energy intake and body weight<\/p>\n<p>-Contribution to daily intake of essential nutrients<\/p>\n<p>-Evidence of beneficial health effects<\/p>\n<p>-Evidence of undesirable health effects<\/p>\n<p>-Hydration capacity and water-salt balance<\/p>\n<p>The group of beverages from the base, meaning those we should drink daily, are:<\/p>\n<p>1- Mineral waters with low salt content, or tap water, without restrictions. Water is the only beverage that contains no fats, no calories, no sugar, and no caffeine.<\/p>\n<p>2- Next are mineral waters with a higher salt content, unsweetened tea or coffee, and diet soft drinks.<\/p>\n<p>On the third step of the pyramid are:<\/p>\n<p>3- Fruit juices, vegetable juices, broths, milk, alcohol-free beer, sugar-free dairy products, tea or coffee with sugar, and sports drinks.<\/p>\n<p>4- At the tip of the pyramid are carbonated or non-carbonated beverages with sugar or fructose.<\/p>\n<p>Regarding alcoholic beverages, they were not included in the pyramid since they are not useful for hydration and should be consumed in moderation.<\/p>\n<p>Without a doubt, water is the beverage of choice; 8 to 10 glasses per day is recommended, and it is highly indicated in diets since it prevents fluid retention and helps burn more calories throughout the day.<\/p>\n<p>If you are thinking about going on a diet and want more information, write to us at <a href=\"mailto:contacto@drfernandezblanco.com\">contacto@drfernandezblanco.com<\/a> or visit our Facebook <a href=\"http:\/\/www.facebook.com\/#!\/pages\/Cl%C3%ADnicas-de-Cirug%C3%ADa-Y-Medicina-Est%C3%A9tica-DrFern%C3%A1ndez-Blanco\/175259475818553\">http:\/\/www.facebook.com\/#!\/pages\/Cl%C3%ADnicas-de-Cirug%C3%ADa-Y-Medicina-Est%C3%A9tica-DrFern%C3%A1ndez-Blanco\/175259475818553<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The commission of experts from the Spanish Society of Community Nutrition (SENC) and the Observatory of Nutrition and Physical Activity created a hydration pyramid as a guide. In this way,&#8230;<\/p>\n","protected":false},"author":1,"featured_media":12839,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[410],"tags":[],"class_list":{"0":"post-14155","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beauty-and-health"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Health: Discover the Healthy Hydration Pyramid | FB<\/title>\n<meta name=\"description\" content=\"The commission of experts from the Spanish Society of Community Nutrition (SENC) and the Observatory of Nutrition and Physical Activity created a\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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