How Much Water Should You Drink?
by J. Foster
We all know the importance of adequate hydration. However, water consumption requires a balance of sorts and it's entirely possible to drink too much water. Over-hydration and hyponatremia - although rare - can be a problem (particularly among endurance athletes).
What do the experts really say about water intake? How can you ensure you drink the right amount?
Keeping Count: The Traditional View Guidelines are constantly changing. In 2004, the Institute of Medicine effectively overruled the 8 glass a day rule - with a new report. They stated a general daily recommendation of 2.7 liters (91 ounces) of total water for women and 3.7 liters (125 ounces) for men. This includes water from all sources (foods and drinks).
Water intake from food will vary depending on your diet (higher fruit and vegetable intake means higher water intake). Some experts suggest that 20% of water intake comes from food.
Here are some tips to keeping count.
Wake up to water--literally. Before you eat or drink anything else in the morning, have a glass of water.
Drink out of a measured bottle or sports drink container. If you know 1 bottle = 12 ounces, you can figure out how many ounces to drink to meet your body’s daily needs. Know your numbers so you can meet your goal.
Track your intake with a loose schedule. Don’t be too rigid, but find a general schedule that works for you (say, 2 glasses in the morning, 2 in the afternoon, and 2 in the evening). This will help spread out consumption and regulate your water intake.
Winging It: Using Urine ColorIf urine is dark in color - you are not drinking enough. Urine should be a light color and should occur every 2-3 hours (webmd). The trouble here is; what is "dark" to one person may be "light" to another.
Other Factors That Affect Intake Levels The more you sweat, the more water you lose. So heat and exercise play a major role, and, of course, any medical conditions that may affect fluid balance.
Controversy and a Thorough Debunking In the American Journal of Physiology (2002), Heinz Valtin does a complete and utter debunking of the "8x8 myth". He also goes on to question the need for a high water intake at all, and states that caffeinated and alcoholic beverages do indeed count toward daily water intake.
The Answer?It seems no-one really agrees. May I suggest that for the average sedentary person - there is no need to overdo the water intake. For those aiming to manage body weight - it may assist in the feeling of fullness and thus lead to less food intake.
For those doing exercise - increased water intake is important. Where considerable sweating occurs, then it is very important to maintain electrolyte balance (see a discussion on Gatorade).
The Irony While we obsess about the correct water intake, there are still 1,067,789,000 people that do not have easy access to clean drinking water (WHO/UNICEF).
It makes you think.
And while you're thinking about that - contemplate the words of Todd Jarvis, associate professor at OSU.
"in America we’re spending $20,000 every minute of every day on bottled water."
"tap water that originally cost maybe five cents a gallon can be sold now for $4 a gallon."
Ever thought about the environmental consequences of creating up to 2.5 million tons of plastic bottles each year?
Someones making a lot of money from our obsession with "adequate hydration".
