I used to hate water but now that I drink 88 ozs every day I crave it.
Fitness Minutes: (244)
23 6/25/12 1:59 P
Herbal teas are great but remember you also get water from your food, especially if you are eating lots of fruits and veggies:)
Fitness Minutes: (1,851)
40 6/25/12 12:22 P
I have a hard time drinking 8 cups per day, but drink a lot of tea and force myself to chug at least 3-4 glasses (8 - 10 oz) throughout the day. If anyone has some better methods about keeping track and drinking more I would love to hear them.
Fitness Minutes: (4,673)
119 6/25/12 11:09 A
The reason people like physiologists (including military ones) and doctors keep perpetuating the "myth" that dehydration comes before thirst is because it is TRUE. We have both agreed that thirst sets in at about 2% water loss which to the common person could easily be interpreted as 2% dehydration. That is why my aerospace physiologists brief me ("By the time you are thirsty, you are already 2% dehydrated" - because it is factually correct) The 5% dehydration definition (which I said is used in "some" articles) is by no means standardized among the medical community. Almost every article uses its own definition of dehydration so arguing that 1-2% water loss doesn't technically count as dehydration because it didn't meet a certain percentage (5%) of water loss according to a small number of authors just serves to confuse people and muddy the issue with semantics. Do you have a water deficiency in your body or not... 2% is 2% which qualifies as a loss so yes that is dehydration in my book. Bottom line that we both can agree on: Thirsty = non-optimal hydration and non-optimal performance.
I'll be honest, I was open to consider what you had to offer about performance effects of mild dehydration (2%) but was hoping for something a little more concrete such as some studies as opposed to saying that the effects of dehydration at 1-2% are inconsequential for 99% of the population without anything to back it up. The results of the study I linked in my previous post didn't sound inconsequential to me. Can we easily live with the effects of 1-2% dehydration for a long period of time...definitely...I am living proof. However, and it is just anecdotal evidence, many people here on spark report feeling better after increasing their fluid intake which again in my opinion is not inconsequential to quality of life.
My takeaways: I will personally choose to continue to shoot for 8-10 cups of water per day as my goal plus whatever bonus I get from my food (not necessarily applicable to anyone else but I am in a hot environment and sweat some during the day where I work as well as when I exercise) because being constantly mildly dehydrated is not my preference. Dr Heinz Valtin, a noted kidney specialist seems to be quoted in much of the 8 cups a day water myth debunking literature. However, he himself says his conclusions only apply to the adult population in a temperate climate in a sedentary existence. He admits that in other cases such as strenuous physical activity (what a lot of sparkpeople do every day with intense strength training and cardio workouts) and hot weather (like Texas where I live) that equal to or greater than 8 cups are advisable. Why would I want to be mildly dehydrated all the time when it is so simple to just drink a little extra water and not be. 8-10 cups of water is hardly an insurmountable task for me. Some argue you don't need that much water because you can count tea and coffee and soda toward your water intake (which is 100% correct), but many people including myself don't drink any of those things so I get the majority of my fluids through plain water.
I appreciate you responding back to my post. In the end I guess we will have to agree to disagree. I simply don't think that just drinking when you are thirsty is the best advice for people here at Spark who are attempting to stay active and fitness oriented. However, I will make sure to explicitly qualify my statements in the future and make sure I don't forget to add the 2% and state that 2% dehydration comes before thirst so I am not leading people astray with incorrect myths. That could have prevented this whole discussion in the first place although honestly it was a good review for me and hopefully helpful/interesting to some of the other people on the site as well..anyone that actually had the patience to read through my long posts...LOL.
Hi I have been drinking a lot of water. I also refill a 20 oz. water bottle several times a day. It does help me to keep track and it just seems easier for me. I do not really like water but I realize it is a big part of losing weight. God Bless
Russ, You say you don't agree, but your points #1 and 2 clearly back up the statement, and then you go on to say again in #4 that thirst occurs before dehydration. Essentially, you ARE agreeing with me.
If you want to claim something of the sort, you could claim that optimal performance degrades before you get thirsty. I wouldn't disagree with that, however I would point out that the level of difference is immaterial to 99% of the population, and it would only be important in some very critical, peak-performance situations. Not worthy of all the stress and nonsense embodied in the "drink to a quota" implied by the whole, oft-misinterpreted, "8 glasses" myth.
I find that I can drink much more when I use a straw, whether it's in my pretty cup with a lid, or plunking a straw directly into the bottle. Ice cold goes down a lot easier, and every so often I'll add a squirt of liquid flavor. Whatever works to get that H2O down, right?
Fitness Minutes: (4,673)
119 6/25/12 6:13 A
OPUSEVA –I don’t really agree with your statement that “You get thirsty well before you get dehydrated.” My goal is not to be argumentative, so please hear me out. I don’t have access at the moment to most of the peer reviewed literature as you do since it is mostly subscription based. For my benefit and everyone else’s I would like to throw out some things that I know or think I know and get your thoughts based on what is current in the research. I think this would be helpful for everyone because as you said, this concept is often touted and if it is wrong I would like to know.
1. Thirst sets in when you have lost 2-3% of your body weight in water (most studies tended to use 2%) – I think this is fairly well documented.
2. Although no definite consensus definition seems to exist, some sources define medical dehydration as a minimum of 5%.
3. Studies have shown decreased mental and physical performance at levels of 1-2% water loss. Here is the abstract of one such study. http://jn.nutrition.org/content/142/2/382. abstract. Although I don’t have a link I know the military has done experiments with g-tolerance and hydration levels and 1-2% has an effect on pilots. I have read other articles that have also referenced additional studies documenting this.
4. Thirst will set in before medical dehydration (5%), but reduction of optimal functioning both mental and physical sets in before thirst (2-3%). Therefore, if I wait to drink until thirsty I won’t be medically dehydrated but I also won’t be functioning at optimal performance levels.
5. I think the problem is semantics here. I assume most people use the term dehydration for any amount of water loss. That is how I was using it in my original statement that when you are thirsty you are already dehydrated (meaning 2-3% water loss which is true) but not true in a pure medical sense using the definition of 5%. If I hydrate before I am thirsty I can keep my body at a higher level of performance than if I wait until I am thirsty.
6. Is it dangerous to wait until you get thirsty – no. Most people probably reside in that realm every day. Just as a personal example, when I hydrate just by thirst I only drink about 3 cups of liquid per day (on non-exercise days) which results in dark urine and maybe one bathroom break per day. I can definitely function that way and have for a long time, but it is probably not optimal. Here at Spark our goal is to live healthier so the question should be…is only drinking when you are thirsty the "optimal" way to hydrate...in my opinion no.
7. As far as 8 cups of water, you are correct, it is not the perfect solution. There is no perfect solution. Individual water intake depends on climate, activity level, health conditions and how much water you are getting from your food among other things. So I will rescind my statement that 8 cups is right for the average person because there really is no average person. We all have unique circumstances and some may need less and many here who are very active many need more.
Again, I would really like to get your thoughts on the above info based on what is current in the medical community as I don’t have access to that info. I
I have no trouble getting in 16 - 20 cups of water a day. I use a water bottle that is 4 cups so it is easy to keep track of it. My Mother has a harder time drinking water as I'm sure lots of others do also. I don't know how to covert ML to ounces but I think they should have some conversion for it on the web. I wish I could drink water for you since that isn't one of my issues. Blessings
"By the time your body registers thirst you are already dehydrated " [sigh] Another misinformed poster.
SORRY, This is NOT TRUE. You get thirsty WELL BEFORE you are dehydrated. Don't know where your instructor is getting his information from, but it's probably from another misinformed instructor. This is how myths get perpetuated and refuse to die.
You don't need to drink to meet some arbitrary (8 glasses) quota. Drink when you're thirsty, period.
I use a 20 oz. bottle that I feel several times a day. I easily get my 8 cups of water.
Fitness Minutes: (200)
287 6/24/12 1:12 P
I do drink water... not as much as I should. Have decided that I will have to drink 20 oz of water before I can have a diet coke.. plus must have 20 oz water with my meals.
Fitness Minutes: (4,673)
119 6/24/12 11:06 A
Moderation in everything is a good idea but I don't agree with the previous statement to only drink when you are thirsty. By the time your body registers thirst you are already dehydrated and hence behind the power curve. I'm a pilot and we get a physiology refresher every year and this is one of the points they always emphasize to us. Dehydration is a problem because it reduces our g-tolerance so they always remind us to stay hydrated. We don't always do it, but we know we are supposed to.
I personally don't think 8 cups is too much for the average person but then again I'm not a specialist so what I think may not count for much. That is really only 1/2 gallon. I know some bodybuilders drink up to 2 gallons a day. Now that I can't imagine. No way I could drink that much water. Just like anything else, it you aren't drinking very much work your way up a little at a time. 8 cups was hard for me when I first made it a goal as I had only been drinking maybe 2-3 a day prior to that. Now it seems normal and not uncomfortable like it initially did.
Fitness Minutes: (22,834)
526 6/22/12 9:03 P
Other liquids count as water, too, and there is water in much of the food we eat. It's really only necessary to drink when you're thirsty. I think 8 glasses is more like a guideline than rule. Don't make yourself sick or anything!
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