Typical Recommendation
The old rule of thumb was to drink eight 8oz cups of water daily. However, with
today's active lifestyle, there is no magic formula to determine a general
amount of water to consume daily. The ideal amount varies according to body
size, activity level, environmental factors, and diet. A general way to
determine if you are well hydrated is too drink just enough water throughout the
day so your urine is clear. Drink extra water before, during and after physical
activity or being exposed to higher temperatures. The goal is to drink before
you get thirsty. If your urine is dark gold or has a strong odor you may be
dehydrated or ate some asparagus ha ha.
If physical activity lasts longer than 90 minutes (eg: sports competition),
choose a sports drink with electrolytes. For even longer durations, consider a
beverage with electrolytes, carbohydrates and protein or amino acids.
Water Intoxication
There is such a thing as too much of a good thing however...Hyponatramia, or
water intoxication is a potentially fatal condition caused by consuming too much
water. Excessive water consumption causes low sodium levels in the blood.
Symptoms may include nausea, muscle cramps, comma, and even death. A runner died
from the condition following the 2002 Boston Marathon. Another runner was in a
comma for 4 days following a marathon in Jamaica.
Effects of Dehydration
Research has shown that dehydration of 3% of bodyweight may create a 10%
decrease in strength and 8% decrease in speed.
Water Temperature
Cold water is absorbed faster in the body; sugar slows absorption. Warm water
is ideal if drinking on an empty stomach as it cold water may create pains in
the stomach.
Effect on Metabolic Rate
Drinking water helps to make you feel full when you have the "munchies" and
also speeds the metabolic rate up. Drinking 500 ml of water can increase your
metabolic rate by up to 30% in healthy, normal-weight people. The body creates a
thermogenic effect as it has to warm the cold water to body temperature.
Research shown in an article "Water Induced Thermogensis", showed the increase
of metabolic rate occurred within 10 min and reached a maximum after 30-40 min.
About 40% of the thermogenic effect originated from warming the water from 22 to
37 C (Yep that's Canadian!). The total thermogenic response was about 24
calories. It was estimated that drinking 2 liters of water per day would augment
energy expenditure by approximately 96 Calories. (Sorry about the metric... was
a Canadian study)
Water is also responsible for keeping joints lubricated, skin looking healthy as
well as digestive processes. Other than me having to take a washroom break
every 20 minutes until my body got used to the water intake, I have found over
the last couple of months not only have I saved money by not drinking coffee and
diet soda but I am doing something good for my body as well. A gallon of water
may not be an ideal amount for everyone. Keep in mind I currently weigh 225
pounds and workout everyday. As I mentioned previously in this article, an easy
way to ensure you consume enough water is to check to see if your urine is
clear. A dietician is an excellent resource to establish a baseline for your
individual water consumption.
*Always check with your physician or dietician before making any dramatic
changes to your nutrient intake
** Some info compiled from Boschmann M, Steiniger J, Hille U, Tank J, Adams F,
Sharma AM, Klaus S, Luft FC, Jordan J. (2003). Water-induced thermogenesis. J
Clin Endocrinol Metab. 88(12):6015-9.
***Liz Furtado L.M.T. Harmony Day Spa 422 Wilbur Ave Swansea, MA *call 774.321.0438