“Am I Drinking Enough Water?”
Am I Drinking Enough Water?
Notice how the question is phrased “Am I drinking ENOUGH water?” Because- although I believe it to be less common than dehydration- there is such a thing as drinking too much water.
It’s called hyponatremia. Because “hypo” means too little and “NA” means salt. Electrolytes and water need to be balanced for us to perform optimally. Hyponatremia can come from drinking too much water or not intaking enough essential minerals. Symptoms of hyponatremia:
· Swollen hands and feet
· Restlessness
· Headache
· Confusion
We will see later that these symptoms are similar to dehydration. This can cause confusion and make the problem worse! According to the Precision Nutrition Third Edition Manual, athletes are particularly at risk for hyponatremia because they may overcompensate for trying to avoid dehydration. I will include more precise recommendations for what YOU need to drink to perform optimally shortly.
I believe many people are dehydrated and don’t drink enough plain old water. I have seen far too often people reach for coffee, juice, tea, and soda when they are thirsty. These liquids will not keep us hydrated as efficiently as water. No judgment. I get it. Nothing too exciting on it’s face about water. BUT we absolutely need and I mean NEED to change this habit as a society. Add your kiwi, oranges whatever if you must, but DRINK ENOUGH WATER!
We are 55-60% water- babies are 75% water! Babies and children also get dehydrated very quickly. Water is the site for many metabolic reactions in the body (you know activities that keep us alive). Water lubricates joints and regulates our temperature. These are just a few of this fluid’s tasks. Symptoms of dehydration include:
· Headache
· Fatigue
· Low blood pressure
· Dizziness and/or fainting
· Nausea
· Flushing
· Rapid Heart Rate
· Constipation
“Okay, coach, I get it don’t drink too much and don’t drink too little- so what it is enough?” I’m glad you asked. Keep in mind these are general recommendations. A 250lbs person would need more water than a 125lbs person as seen in Method #3.
Method #1: The easiest way to tell is to look at your urine. If it’s slightly yellow to a pale gold- you’re likely hydrated enough. If your urine is gold to a dark brown you are likely dehydrated. In fact- if it’s not yellow and more brown- you should go see your medical doctor about that. Remember- NOTICE what is going on with your body and defend your health!
Method #2: Most adults need a BASELINE 12 cups of water per day. We’re not drinking all of that. 4 cups from food like vegetables and fruit. The remain 8 we’ll drink from water. Notice the word baseline! If it’s warm/dry outside, we need about 2 additional cups. This is not an old adage, but this guideline is based in science. Scientist have studied the kidneys, for example and found that these organs need 400-500 mL of water MINIMUM to function properly.
Method #3: for every kilogram of body weight drink 30-40 mL of water daily
Moving on…
Water needs during exercise:
Moderate Intensity under 2 hours or high intensity under 1 hour-
Drink 2-4 cups of water during activity; 2-4 cups after activity and 1-2 cups of water at each meal
*add 10-15 grams of Branch Chain Amino Acids for during and after workout if more recovery is needed!
*add 30-45 grams carbs- sugar and 15 grams protein in 500-600 mL water every hour during training if you want to increase muscle mass
Moderate Intensity over 2 hours or high intensity over 1 hour-
Drink 1-2 cups before 30-60 minutes before activity; consume 30-45 grams carbs 15 grams protein with electrolytes (sodium and potassium) in 600 mL water every hour during activity; consume 30-45 grams carbs and 15 grams protein and electrolytes sodium, potassium in 600 mL afterwards; drink 1-2 cups of water at each meal. Sip, don’t guzzle!
Hope this helps!
In Good Health,
Coach Joy