First, some basics.The human body is about 60% water. Most of that water (about 2/3) is contained inside the cells, yes, cells are about 70% H2o--necessary for cellular functioning.
That's why proper hydration is related to better skin, teeth/bones, joints, muscles, digestion, weight loss, mental functioning, and on and on.
It is generally agreed that a 2% decrease in body water composition can be detrimental. So, take someone 130lbs...that would be about a loss of 3lbs in water. How does one lose 3lbs in water?
1) Respiration: about 1lb a day, 2) Perspiration (just regular, daily sweating): about 1lb. a day, 3) Elimination: could be 2-3lbs a day (from Bodybuilding.com).
It's easy to see how on those days when we don't hydrate properly we begin to immediately feel the effects. Imagine if this 130lb person does not have proper hydration and exercises, he/she could easily be down 4%...can you say, "afternoon headache"?!
In any case, hydrating throughout the day and during exercise bouts is essential to maintain healthy cellular functioning. Common wisdom is to prevent dehydration by drinking enough before exercise, drink about 8 oz. for every 20 min. of exercise, and replace the water you lost (sweat) after exercise. Check this out 8 rules of hydration from Runner's World. Experiment and find amounts and kinds of hydration that work for you. This article also has some helpful tips to proper hydration.
But wait, not so fast....
We know the adage, if you are thirsty, it's too late, you are already de-hydrated.
However, in 2006 the International Marathon Medical Directors Association suggested "thirst will actually protect athletes from the hazards of both over- and underdrinking," in other words, drink when thirsty. Uh-oh...
"We live in a water-obsessed culture. Every soccer kid has a water bottle or two. Mothers haul around gallon jugs in their minivans. And every business exec clutches a 20-ouncer while dashing through airports with a laptop and overnighter...But where's the proof? Amazingly, there isn't any. Even in marathons, the available evidence indicates that overhydrating is a bigger health threat than underhydrating"...(read here). Here, too, be ready to experiment with different amounts and different kinds of drink to find what works for you.
So, as usual in the health/fitness realm, the evidence on hydration is about as clear as Apricot Nectar....mmm, nectar, now that makes me thirsty. Post your suggestions to comments.
(Reminder, this is not presented as advice or expert in any fashion or form. Consult a physician if you have concerns about hydration and your health.)
10 comments:
Amby Burfoot,
There is billions of dollars of proof all around us. But the very proof would put way too many people out of business and millions of dollars would be lost. These people always forget to mention how much money there is in illness and disease. Fine, let the suffering suffer more at the expense of filling some deep pockets. I'm not contributing. I will help whoever I can know the difference. AND, I, will HYDRATE!!
Well said. Over-hydration is an issue, but a minor one. People need to become better educated and LISTEN to their bodies! It's not always how much you drink, but when and in what intervals. Also, buy a water bottle…keep the plastic out of the ocean and landfills!
...obese kids chugging calorie-laden sports drinks, people running 5ks with hydration packs then chugging more sports drink (are they taking in more calories than they put out?), sugar, sugar, sugar, plastic, plastic, plastic, plastic, plastic, plastic... talk about illness and disease and money!!!
Thanks MD, for a basic example that people can really understand. It makes me ill thinking about it. JMP, good idea, pick up a water bottle and save the planet and that way you can also keep track of the amount of water you are drinking.
How about the "fat-free" snacks that make you thirsty for the calorie-laden sports drinks? That's an idea. Please make me more depleted so that I can crave more of the things that deplete me. I love the cycle! But hey, remember, professionals are still looking for the proof? Denial is a powerful thing!
Forgive my last sentence. Typing too fast. Denial is not the case, it is pure ignorance!
Right on Marshall. Listen to your body. That's the key. It is common sense but then isn't that just what the world is lacking?
Think, it is not illegal yet!
Blind faith in anything in the 21st century can get you killed.
It's appalling the morase of mis-information that permeates the airwaves....... Ugghhhh!
Sports drinks aren't bad…if done right. For the Rage Men's team we actually used half the mix suggested per gallon and the guys liked it more! Hydrated, but didn't make it feel like there was a rock in your stomach after drinking some at the half!
Business of illness, MC, I like that one!
JJ: why haven't you wisecracked about beer as replacement?
Sports drinks really are for endurance athletes...those training at 2-4 hours a-pop where they need to replace just in order to finish the workout (like pro soccer players). Those training only an hour a day get plenty of hydration from water and can store/replace electrolytes & nutrients simply through a healthy, clean diet. Otherwise, it becomes imbalanced.
I really don't have any comments on hydration, but I would like to address the excessive number of links in this post. I sat down to read a simple enjoyable post and ended up paging through 5 articles.
Ok,one quick poem about hydration...
"With hydration your pee is the truly the key
Drink more water when it is easy to see
And if your urine is crystal clear
Skip the water and have a beer."
-KS Eliot
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