SubscribeHow Much Water Should You Drink?
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 Color
If 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?
Someone's making a lot of money from our obsession with "adequate hydration".
I've always largely ignored the "you should drink X litres of water a day advice". Doubly so with the claims that it had to be just water. Virtually all my fluid intake contains either alcohol or caffeine, and as long as it's going in one end and out the other fairly regularly I don't worry too much....
ReplyI feel sick if I don't drink enough water. And have had several experiences at the hospital with dehydration.
I try to drink 100 oz a day. Sometimes less, but that's the goal.
I consume electrolytes if my workout is going to last over 90 minutes.
It works really well for me... and that's what really matters. What works for you.
Too much lately, I've heard people telling everyone around-- you don't need that much water; don't drink that much. Most the studies saying that deal with sedentary people. If you're active, you need water.
ReplyVadim (who's a leading renologist) in addition to debunking the caffeine stuff, debunked the urine color claim.
His conclusion? Drink when you're thirsty. You become thirsty well before your body actually needs water.
For weight loss purposes (as opposed the health purposes), drinking water often can keep you filled up and bloated, killing your appetite. It also can be an effective placebo ritual to follow to keep reminding your of your diet and help avoid unconscious eating.
ReplyI hydrate a lot during exercise and right after exercising. Other than that, I drink when I'm thirsty, and have a glass of water about 30 minutes before each meal to help with feeling full.
Brian
ReplyWhen did we get so fixated on the amount of water to drink? I don't recall people talking seriously about trying to drink more water in the 1970s when I was a college student. Beer, maybe... no, seriously, when did drinking water become something we worried about?
Replywhen people stopped drinking it!!
ReplyThe not getting enough water seems so foreign to me. I probably go through 16-20 glasses a day minimum without even trying (just water... adding alcoholic and caffeinated beverages plus water from fruits and vegetables - I can't even imagine how much that is). I actually have to work to drink less, since the more I drink the thirstier I get. I've been tested for diabetes despite having no family history, no risk factors and no other symptoms besides hypoglycemia between meals (apparently only the symptoms, not the blood sugar, according to blood sugar tests).
I work out a few days a week, but I'm not *that* active. Does anyone else just naturally gravitate to drinking obscene amounts of water? Or am I as weird as I think here?
ReplyI do the same thing. Every time I drink water I just get thirstier, and I also have hypoglycemic symptoms between meals. Right now I'm averaging about 114 oz of water a day, if I'm not paying attention. And that doesn't count the 3/4 gallon of tea I make and drink every day, either.
ReplyI know some people who are obsessed with drinking water all day. They are a pain to go out with because you are constantly having to find them a toilet.
I do carry a bottle of tap water with me when I'm out walking, on a hot day and at the gym. But I don't drink unless I am thirsty.
It's important to drink water, but I think that certain members of the hydration cult take things a little too far.
ReplyI carry a water bottle with me and drink all through the day, whenever thirsty. I especially drink a lot during exercise, because I sweat like a herd of mule.
But one time that I think a lot of people forget is after meals, particularly big meals with high-starch (aka, dehydrated-like) foods. That will seriously dry me out, or so says my thirsty mouth.
ReplyI have a novel approach. I drink when I'm thirsty :)
Gal
ReplyIn general I recommend just drinking when you're thirsty. That said, a diet high in processed foods that contain sugars, chemicals and salts can alter your proper sense of thirst. Many times when we are craving these foods, we're actually thirsty. I don't think there's any reason to worry about "water rules" - but people should certainly try to replace sweet drinks and sodas with water.
ReplyWELL, I LIKE TO DRINK WATER, SPECIALLY ON A HOT DAY,AND ALTHOUGH I KNOW THAT IT'S GOOD FOR U, I TEND TO GET BORED JUST DRINKING WATER, AND LET ME SAY THAT I HAVE TRIED DRINKING THE "RECOMMENDED" AMOUNT, BUT THEN IT JUST MAKES ME HATE IT, SO I DON'T BOTHER... BUT IT'S GOOD ONCE IN A WHILE.
ReplyIt is no joke, there is such thing as Water Poisoning... read here: http://en.wikipedia.org/wiki/Water_intoxication
ReplyMy wife is constantly drinking ice water. Once, she had to go to the emergency room due to weakness and other unexplainable symptoms and they hydrated her through an IV. Immediately, she started feeling better. The doc said her kidneys "went in reverse" due to too much hydration--Too much of anything, I guess.
ReplyWhen it comes to drinking fluids, I choose water because it is, essentially, what my body needs. It doesn't need cola or some other sugar-laden drink on a daily basis. Just pure, clean water. I actually started drinking mostly water when I first developed rosacea - as part of my research into what was causing my flushing - so, I just sort of got used to it! I do drink green tea and a little coffee once in a while for a boost. As far as a staple drink goes, though, water is it!
ReplyThis is a really interesting discussion.
I feel like we've been nagged for so long by experts to drink more water that it's hard to believe "just when you're thirsty" could really be enough.
Could it? Really? That would be awesome.
ReplyI'm in a 'conspiracy theorist' camp on this one... I believe (though I don't have a stitch of proof) that the Big Water Debate started with the soft-drink companies bottling water. They found a niche, and boy, did they fill it. Now they have us paranoid over something that used to be a simple body function. They have otherwise healthy, rational adults FREAKING OUT about how much water to drink. Yes, it really IS as simple as, "if I'm thirsty, I should drink".
Further... I think that if you are going to drink a lot of water, get yourself a thermo-cup (a good one), fill it with ice in the morning, and add water throughout the day from the tap. Quit buying all those bottles that just end up in the garbage. It's stupid.
ReplyI don't get that. I go to the restroom a few times a day, though I drink 100 oz a day.
I'm serious, drinking less has landed me in the hospital. Is it my level of activity, or what? I can't be the only one.
Reply"Urine should be a light color and should occur every 2-3 hours"
2-3 hours?? I WISH! More like every 30-60 minutes. :(
ReplyI think it depends on each individual as to how much they need to drink. For example, I am constantly drinking water and feel anxious if I don't have a bottle with me, wherever I go. I've often worried that I drink too much, but the importance of staying hydrated to me is such a high priority. I do go to the bathroom about ten times or more a day. And when I drink coffee, or alcohol or even Diet Coke, I have to have plain water afterwards. On the other hand, my dad never drinks water, but is healthy, hardly ever sick and of a normal weight.
ReplyI use the idea of drinking lots of water for the purpose of having the feeling of fullness for less food intake. Problem is I have to go to the bathroom every 2hrs.
ReplyDon't throw away the plastic bottles ! I'm using them (at the mo) for propogating seeds - don't forget to poke a few holes in the bottom half of a bottle for drainage - as baby cloches - either half of the bottle will be fine - and as cane protectors so I don't poke my eyes out when watering climbing plants such as tomatoes and peas.
ReplyAnd once they've done all that and really can't be used any more, my local council recycles them. Which, if you use glass bottles, you could do anyway.
I prefer my water from a Ball Mason jar. I think the water you buy in the store tastes like plastic from the bottle. Drink when you're thirsty, but also keep an eye on your tounge. It should be rounded not flat. If there are indentations from your teeth on the sides of your tounge, you're too dry. I think the conspiracy lady might be right, this did all start about the time bottled water became readily available. One other thing, all liquid is NOT equal. Drink a Coke and sure you just took in 12 oz of liquid, but it's acidic at 2.4 on the Ph scale. Then your body has to scramble to undo the damage. Tap water is usually at about 6.8 on the Ph scale so it doesn't cause nearly the work for your body to repair. My two cents, use what you can.
ReplyUh, if there are indentations on your tongue, aren't you already way past the point of 'just thirsty'? *shudders*
I'm a big drinker myself, but I already was years before ever taking interest in weight loss/health matters. I just happen to need to drink small quantities throughout the day, hence why I always carry a bottle with me (yeah, I kind of start getting panicky if I don't have a bottle with me). I just have to make sure I don't drink tons after 7 pm or so, else I have to get up twice during the night, and this isn't exactly convenient when it comes to getting a good night's sleep.
I'm not sure where I got that info from, but I remember reading once that for people who are active, the ratio should be of approximatively 1/2 liter of water for half a hour of cardio exercise (sorry, I don't know what it is in ounces or glasses, I've never been able to properly convert). No idea if it's appropriate or not, though.
ReplyWater? Personally, I can't stand the stuff. I drink tea, coffee, and on rare occasions, I'll dring a soda. If and when I drink water, I only drink distilled. I can't stand the taste of tap water. It's full of chemicals and other floaty stuff. I think all water within a house runs in the same pipes..so why would I put something in my mouth that goes in my toilet?
ReplyI hear what you're saying Bunny. It's a chore to drink water to me. Imagine that? I just can't drink lots of it, can't stomach it. They're lots of things that I will drink mostly juice, soda, coffee but water nah. Trying to drink even 32 ounces of the stuff is enough to make me nauseous. Forget about trying to drink what the yahoos on here say that they drink.
I don't buy into all this hype anyway, don't drink water pretty much on a daily basis, and I'm not keeled over or unhealthy, and on the rare occasions that I DO want a glass or better yet a cup of water, then I'll have it. That's the way it should be. What is everyone a md all a sudden?
ReplyYou are supposed to have a filter for your tap water - or drink mineral.
ReplyI never used to drink alot of water (though highscool and university) and this oneday i tried a stupid detox diet (didn't last 3 days) but i did keep up the 8 glasses of water a day, i felt terrific! I also found that when i got thirsty, I was actually thirsty for water, not a coke!
And just with the water intoxication, some radio station (USA) had an on-air competition to 'Hold your wee for wii' and one contestant drank around 2 gallons* of water and complained of headaches while on air, and then later died in hospiital.
I think i heard the clip on you tube but it was in the news as well.
*may not be exact, but i'll try and confirm.
ReplyI drink about 100 ounces a day without even trying :)
ReplyDrinking out of a measure bottle would be a good idea indeed in measuring the amount of water we drink everyday, but it would still be inconsistent because of the water we get from food.
ReplyWe can probably ask some experts regarding water content of the foods we eat.
I go through 5.319 litres a day. I keept a chart for a week and thats about 9 bottels of water the 591 ml bottels. But i dont thihnk you can have to much water when a man is suppose to have 3.600 litres a day. amd im in great shape. But then agen my frends dont drink any water and there in great shape also. so I don't know what to think about this water intake and such.
ReplyI am an athlete and I drink plenty of water, recently my urine has turned darker than normal and no matter how much I drink it still is pretty dark. I know I am hydrated because I am drinking a lot of water and I am using the bathroom like every 15-20 mins in some instances. Could there be something wrong with me? Or is this normal?
ReplyWhen I saw Skinny Water at my local Super Target, I was skeptical and decided to research it myself. I must admit, I am a natural skeptic. I saw a lot of bad press about the water, which dates to about a year or so ago. I've read the opinions, but decided to try it anyways. They couldn't be even more wrong! Both flavors taste great, and they actually work! Yes, I've tried plain water with a tad bit of lemon juice -and it works as well, but for only 45 mins with me. But when I tried the Skinny Water, I wasn't hungry for 4 hours on average. This can't be the same exact product as all the nasty reviews indicates. Most of the comments in blogs are on average from a year ago. I am sure that this is a re-formulation, and have noticed that Jana isn't the company pushing the water. Big difference! I checked out their website at www.skinnywater.com, and don't see all of the conflicting information on it. I for one wil tell others about this product, because it DOES work and it tastes great. Just because the product has a stupid name, doesn't mean that that the product is a sham. I came across the water while I was at Target, who apparently launched the water on June 10th. Target is a respectable organization, and their legal department would've torn the research to shreds and not carry it if it was a sham. I'm not sure where all the research is coming from, because when you go to www.skinnywater.com, it's a fun, playful, encouraging site.
If you wanna try water with an all-natural appetite suppressant and a spash of fruit, visit: www.skinnywater.com -I've lost 10 lbs in two weeks with this stuff!
ReplyThey say you should drink one half ounce of water per pound of if you are not active and three quarters of an ounce of water per pound if you are active. I found a neat hydration calculator on About.com. The link is:
Replyhttp://nutrition.about.com/library/blwatercalculator.htm
I use it as a guideline as to how much water to drink because I am trying to loose fifty pounds, and staying hydrated is important to weight loss.
And not just because of the "placebo" effect as Mark has indicated. It helps keep the toxins out of your body and helps you metabolize fat. It also helps give you the energy you need to exercise.
umm i was just asking my grandma said it was bad for you if you drink at lot of water a once could it do anything bad to your body because im trying to get ride og my pimples so i am just drink all the water i need a once
please email back telling me if im doing anything that can harm me
ReplyI'm addicted to water. I've started drinking a 2 litre bottle daily and found my skin is better, no more headaches, more energy, eye sight is clearer for some reason, hair is even not so dry,and works great for weight loss. Found great product that helps you keep track of your water. Has pen and chart and u can put it right on your fridge! www.weightlossmountains.com
ReplyI drink 160oz water a day. I am not kidding. for the past month I have done nothing but drink water. Okay, I lied I had 1 4 oz glass of Orange Juice, but thats all. I have a sched. I drink 10, 16oz of bottled water. My fridge is loaded. I have lost 10 lbs not drinking soda like I did on a regular basis. So its great. I have a goal to get to 130 by June 2008. I am 150 now. So only 20 more to go. I so exercise after I put my daughter down for bed at night and sometime I do it when she naps during the day. So its very good for me. I learned, If I lose weight too fast its very easily put back on. BUT, if you take your time about 8 lbs a month for most people is a good start. so my 10 lbs was great for January. I did take before pics and they are on my comp for a daily reminder to stay away from junk food. They show me that if I look like that now, eating whats in the fridge and cabinets are only going to make me stay like. The water makes me feel full. Yes, I do run to the bathroom often, but I don't care, it just makes me grab another bottle of water and drink it. I hate the taste of tap water and don't want to spend a fortune on a filter so I get bottled water from SAMS CLUB, its only like $15 for a case of 28 bottles and that I refill at my home with gallons of water I have so I have correct measurements. You dont have to go crazy with water. But, if you dont like that taste of it after 1 day, than add a quarter slice of lemon or a teaspoon of honey. I dont, but I know a few people who do just to give it a little flavor. or replace two bottles a day with a crystal light packet in it. That works too. but only two bottle and get back into another plain bottle of water. Hope this helps.
ReplyI love water. How can you not? It's difficult to drink too much, you have to drink, like, 2 liters on an empty stomach. I drink when I'm thirsty, and I love the clean taste of water.
ReplyI don't have bottled water unless I'm out. It's a waste of plastic and it fills up land fill sites.
I find my tap water fine. We have a water softener, which was expensive, but worth it.
Water is something we should be thankful for. It's plentiful in the developed world, it's good for you, and lots of people don't have clean water, and they have a choice: die of dehydration or die of parasites and disease in water.
Some water companies donate all their profits to charity. Frank water aims to provide the third world with clean water, and is doing great work. www.frankwater.com
i want to know is it good to drink water in between work outs i usually drink 1 1/2 Ltr off water before a brisk walk & some work out
ReplyI too, have tried the whole "drinking the recommended amount of water" thing...and let me tell you, the times that i've tried, made me feel so nauseous!
I honestly think that everybody's needs differ from one person to the next...So, if i drink 3-4 glasses of water, on average, a day and feel awesome...Then, let me drink my measly 4 cups and be done with it! lol
Water is so bland...*makes an icky face* BUT it IS the only thing that can satisfy you when you're actually parched...On those rare occasions, i savor my H20. *smiles* Other than that...give me my green tea with lemon and shut up! ha ha!
ReplyI deal with the "chore" of drinking water by taking a certain amount of swallows at intervals, like every quarter hour at work I try to take 25 swallows, or if the water is room temperature, I can take 10 long pulls from it. In the car on the way home I take 5 or 10 every 2 minutes.
I have several reasons for drinking plenty of water - irritable bowel syndrome which for me is ALWAYS in the form of constipation, to make my ADD meds work more effectively, and to keep my energy and mental clarity up.
Unfortunately, since I work in a plant, my co-workers are the type who look suspiciously at anyone who has the nerve to try to better themselves in anyway, so I catch a lot of flak about it - it's supposed to be behind my back, but I know about it.
Reply