|
Thursday, January 18, 2007
Water, water... How much do I drink of thee?
My brother's gym trainer told him to drink 4 liters of water every day (=16 8 oz glasses). Some bloggers say they're going for a gallon a day. Others try to shoot for 8 8 oz glasses per day. My doctor (after me telling him I consume 4 coffees + 1 glass of juice every day) told me not to consume over 12 glasses of liquid per day. Wherever you go, the numbers are coming at you from all sides, and they're different, with different reasoning. So, How much per day do I drink of thee, water?
We all know the average person's body is made up 60% to 70% of water. We also know it's very important to replenish the water our body loses.... but why, actually? What's so important with water?
In this article, the answer becomes very clear:
|
Water is the medium for various enzymatic & chemical reactions in the body. It moves nutrients, hormones, antibodies, & oxygen through the blood stream & lymphatic system. The proteins & enzymes of the body function more efficiently in solutions of lower viscosity. Water is the solvent of the body & it regulates all functions, including the activity of everything it dissolves & circulates.
... Among its other benefits, water plays a major part in weight loss. Since water contains no calories, it can serve as an appetite suppressant, and helps the body metabolize stored fat, it may possibly be one of the most significant factors in losing weight.
... Also, drinking more water helps to reduce water retention by stimulating your kidneys. Studies have recommended that if you are overweight according to average height and weight comparison charts, you should add one glass of water to your daily requirement (of eight glasses) for every 25 pounds over your recommended weight.
Dehydration leads to excess body fat, poor muscle tone & size, decreased digestive efficiency & organ function, increased toxicity, joint & muscle soreness, & water retention. Water works to keep muscles and skin toned.
... The digestion of solid foods depends on the presence of copious amounts of water. Acids & enzymes in the stomach break the food down into a homogenized fluid state which can pass into the intestine for the next phase of digestion.
... Water helps regulate our body temperature through perspiration, which dissipates excess heat & cools our bodies.
... We even need water to breathe! As we take in oxygen & excrete CO2, our lungs must be moistened by water. We lose about 1 to 2 pints of water each day just exhaling.
... Water lubricates our joints.
... 75% of the upper body weight is supported by the water volume that is stored in the spinal disc core. 25% is supported by the fibrous materials around the disc. The spinal joints are dependent on different hydraulic properties of water which is stored in the disc core. Back pain is frequently alleviated with hydration.
... Brain tissue is 85% water. Although the brain is only 1/50th of the body weight, it uses 1/20th of the blood supply. With dehydration, the level of energy generation in the brain is decreased. Depression & chronic fatigue syndrome are frequently results of dehydration.
|
So, we all know we need to drink enough water... but how much is enough?
In the above article, the author claims:
|
A non active person needs a half ounce of water per pound of body weight per day. That is ten 8 ounce glasses a day if your weight is 160 pounds. For every 25 pounds you exceed your ideal weight, increase it by one 8 ounce glass.
An active, athletic person needs 2/3 ounce per pound which is 13-14 8 ounce glasses a day if you're 160 pounds. The more you exercise the more water you need. Spread out your water intake throughout the day. Do not drink more than 4 glasses within any given hour. After a few weeks your bladder calms down & you will urinate less frequently, but in larger amounts.
|
In The importance of water the author says:
| Most people should drink at least 7 to 10 average sized glasses of water each day. Many people do not drink enough water and the consequences of this can be severe. People often think that drinking cups of tea, coffee or even alcohol makes up for not drinking water. This is incorrect. Instead of quenching your thirst these drinks can actually make you feel more thirsty. |
Leroy R. Perry, Jr. says in Think You're Drinking Enough Water?:
|
... "Proper water intake is a key to weight loss," says Dr. Donald Robertson, medical director of the Southwest Bariatric Nutrition Center in Scottsdale, Arizona. "If people who are trying to lose weight don't drink enough water, the body can't metabolize the fat adequately. Retaining fluid also keeps weight up."
The minimum for a healthy person is eight to ten eight-ounce glasses a day," says Dr. Flaks. "You need more if you exercise a lot or live in a hot climate. And overweight people should drink in an extra glass for every 25 pounds they exceed their ideal weight. Consult your own physician for their recommendations.
At the International Sports Medicine Institute, we have a formula for daily water intake: 1/2 ounce per pound of body weight if you're not active (that's ten eight-ounce glasses if you weigh 160 pounds), and 2/3 ounce per pound if you're athletic (13 to 14 glasses a day, at the same weight).
|
Dr. Thomas Stearns Lee says in Calculating Your Own Daily Water Requirements:
| Daily Water Requirements: Drink 50-75% of your body weight in ounces. Sedentary people: 50%; Active people: 75% |
MMM... No definite answer out there, hey? the numbers fall somewhere between 7 - 16 8 oz of water per day, depending on how much active a person is. Sooooo... I guess I'll continue with what I was doing till now, which is: 7 - 8 cups of water, 1 cup of Juice and 4 cups of coffee per day. Hopefully... it's enough.
And before I go, let me leave you with Marc David's words of warning in How Much Water Should You Drink per Day? to:
|
There can be too much of a good thing. Drinking water to excess leads to water intoxication, referred to as hyponatremia. As you consume water, blood plasma increases and dilutes the salt content of the blood. While this is happening, you lose more salt by sweating. Consequently the amount of salt available to the body tissues decreases and over time, the loss interferes with brain, heart and muscle functions. Water intoxication is more commonly found in endurance athletes.
Drink plenty of water per day, but just keep in mind, there can be too much of a good thing. Being properly hydrated is necessary for optimum performance in the gym and for keeping your body performing well.
|
Lorien @ 10:00 am MT
»»»»»»»»»
|