Importance of Water

Hydration

Our bodies consist of about 50-70% water. For instance, muscle contains about 73% water, blood is about 93%, and fat mass is about 10% water. Everyday, 5-10% of total body water is turned over due to respiration, urine, and sweat. It is impossible to set generic water recommendations (such as 8 glasses per day) that promotes optimal health under all potential conditions and populations.  Water requirements change based on environment, sweating, body surface area, caloric intake, body size, lean muscle tissue and so on. Therefore, there is tremendous variation for hydration needs among individuals. Research has shown that there is definitely a relationship between hydration and disease and that proper hydration is crucial for disease prevention. Water is a macronutrient that acts as a transport system within our bodies that is key for our metabolism, physical performance, and mental acuity. Dehydration has negative effects on muscle strength, endurance, coordination, thermoregulation, and cognitive abilities.

The perception of being thirsty is a subjective motivator for maintaining hydration levels. Thirst is usually triggered when you are already at least 1% dehydrated, so drinking only when you are thirsty is not gonna cut it. You know you’re dehydrated if your urine is dark yellow and strong-smelling; you have a decreased need to urinate, if you have a rapid heart rate at rest, and you have prolonged muscle soreness. 

The Institute of Medicine (IOM) recommends that men (aged 19-70) should consume 3.7L/day of water and women (aged 19-70) should consume 2.7L/day. This includes all water sources like actual water, other non-alcoholic liquids, and foods. Even pizza contains about 50% water. On average, average fluid intake for non-active individuals ranges between 1.4-2.6L/day. The more the better.


PS. Drinking water is one of the best things to stay up on if your goal is weight loss. Often times, you think you're hungry but your just thirsty, silly. Also staying hydrated is the best thing if you are prone to migraines or headaches, that and cutting down on alcoholic/diuretic beverages like caffeine.

Exercise & Hydration

Before exercise – 0.5L or 1 pint of water should be consumed 2 hours before activity to supply adequate hydration.

During exercise – This amount depends on how much you are sweating and the temperature of the environment. Constant hydration should occur at about 10-30 minute intervals, or whenever you find it necessary.

After exercise – For each pound lost during a workout, that represents 0.5L or 1 pint of fluid loss. Aim to drink the equivalent to weight lost and then some. Do not confuse the weight loss following a workout to be fat loss, it is just water.. hate to break it to you.

BOTTLED WATER A NO-NO!!!

I saw this documentary called “Tapped” at Concordia University, while some student-activists were working hard on petitioning against bottled water, and aiming to ban bottled water on campus. Initially, I just signed away without giving it too much thought, but after watching this documentary the thought of buying bottle water makes me cringe. It is horrible for your health and the environment… corporations are getting rich by selling you what you can get from your tap in a neat, individualized package. Don’t do it. Drink Tap water, or get a filter and carry your own bottle. Literally, there are water analysts checking the water up to 3 times daily to ensure its fit for our consumption. You heard it here first, don’t drink bottled water!

*** PLEASE WATCH! ***