Experts in Spain and Portugal advise on hydration and coffee intake for health
Nutritionist Aitor Sánchez advised readers of *La Vanguardia* that daily water intake should be guided by thirst, as individual needs vary with activity, heat, and humidity. He cautioned that the common recommendation of eight glasses a day is only a rough estimate and that thirst—while a reliable physiological signal—can be masked by altered taste or lack of accessibility. Sánchez emphasized keeping water visible and within reach to avoid dehydration due to inertia and recommended water as the primary hydrating beverage, warning that alcohol or sugary drinks disrupt natural regulation. He also noted that children and the elderly may require extra attention, as their thirst mechanisms can be less reliable .
In Portugal, Dr. João Marques Santos, a family physician at CUF Health Centers, addressed coffee consumption, stating that 3 to 4 cups daily—roughly 300 to 400 milligrams of caffeine—is safe and beneficial for most healthy adults. He cited research linking moderate, regular intake to reduced risks of diabetes, cardiovascular diseases, Parkinson’s, and Alzheimer’s, as well as improved concentration and mood. However, he warned that excess caffeine may cause anxiety, palpitations, tremors, or insomnia, and advised specific groups—such as pregnant women and those with anxiety or sleep disorders—to limit intake. Marques Santos also noted that unfiltered coffee, like French press, may raise cholesterol, while espresso or filtered options are safer for heart health .
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