Water intake is a very interesting and complex topic in regards to overall health and fitness. I’m sure everyone has heard the standard 8 x 8 rule, you drink eight 8 ounce glasses of water. As I’ve always conveyed this to my clients, I find this hard to be a definitive rule, how can the daily intake requirement of a 100 lb female be the same as a 300 lb male? After researching the topic, there seems to be no concrete consensus of the right answer. But there are some facts we need to go through.
Water is essential for many different functions in the body from temperature regulation to disposal of toxins. It is also essential for muscle contraction. So if we are exercising it would be safe to assume we would need more water than if we were sedentary. If our main goal is weight loss you should also be advised, the body has a tendency to compensate for a lack of water intake by retaining as much as possible. Sounds crazy, but if you drink an adequate amount of water your body will not feel the need to hold it in the case of an emergency.
From the mayoclinic.com there are 3 views on the subject; the replacement approach, 8 x 8, and dietary recommendations. The replacement approach breaks down the output of water for the average adult between urine, breathing, sweating etc. Without going into too much detail this shows the average person should take in 2 liters (just over ½ gallon) of water. 8 x 8 comes out to 1.9 liters per day or ½ a gallon, these are pretty consistent. The dietary recommendation comes from The Institute of Medicine, it advises men drink 3 liters (just over ¾ of a gallon) and women 2.2. Not much of an explanation as to the difference, my guess is the average weight of a man is higher than that of a woman.
On the other hand one must also be careful not to take in an excess of water. This can lead to hyponatremia. Hyponatremia is a low concentration of sodium in your blood. Normally it is difficult to intake enough fluid to cause this condition, however I feel it’s necessary for everyone to be aware of. Again from mayoclinic.com symptoms you must watch out for are; nausea and vomiting, headache, confusion, lethargy, fatigue, appetite loss, restlessness and irritability, muscle weakness, spasms and cramps. In extreme cases it can lead to seizures, decreased consciousness or even a coma. It’s also important to note, this is not only caused from excess water intake, but inadequate sodium intake can be a factor. Remember since this is comes from the percentage of sodium to water, low sodium intake should then reduce your water requirement.
Sadly I know many of you are looking for a concrete answer that I can’t seem to find. I’ve always recommended my clients get to at least 8 glasses of 8 ounces, this may be a conservative recommendation. Since we are exercises and losing more water than a sedentary person, we could be consuming slightly more. I believe it’s safe to say you can consume ¾ of a gallon or 12 cups when engaging in physical activity. I certainly wouldn’t recommend any more than a gallon. Be aware of the previously mentioned symptoms of hyponatremia. If you begin to notice them, scale back your water consumption. Simply put start with the 8 x 8 and gauge how you feel. Increase slightly on days when you are exercising.
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WOW, THAT IS EXTREMELY HELPFUL. I HAVE BEEN TRAINING FOR THREE YEARS AND NO TRAINER HAS BEEN NEARLY AS INFORMATIVE AS YOU ON THIS TOPIC. I WOULD LIKE TO JOIN THE GYM WHERE YOU ARE A TRAINER AND OBTAIN YOUR SERVICES. I LOOK FOWARD TO OTHER TOPICS THAT YOU WILL TACKLE IN FUTURE BLOGS.
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