How much water do you Need?
How much water do you need to drink every day?
The '8 glasses a day' argument rages on, but here are a couple of
things you might want to know.
First, you can drink too much and throw off your electrolyte balance.
Dr. Tim Noakes collected data for ten years and found endurance
athletes who consumed from 16-24 fluid ounces per hour during exercise
typically replenished as much fluid as is efficiently possible.
He also noted the prevalence of hyponatremia (low blood sodium)
during ultra marathons and triathlons in runners who hydrated
excessively. Low blood sodium is called hyponatremia. As your body's
water levels rise, your cells begin to swell ... the effects can be
So unless you are an ultra-marathoner, you don't need to be drinking
64 ounces of water a day to stay hydrated. You are getting fluids from
food, and you are probably not losing as much as an extreme athlete does
Second, warmer temperatures with humidity can change the equation.
Have a look at this chart.
it's 70 degrees out, even if the humidity is high, you have no worries.
Still feels like 72 out. But if it's 95 degrees and the humidity is very
high, like it is in many southern states, it can have the same effect on
your body as when it's 160 degrees out!
Even mild dehydration can affect you. Mild dehydration is defined as
an approximately 1.5 percent loss in normal water volume in the body.
When the scientists examined dehydrated young women, they found that
mild dehydration causes headaches, fatigue, and difficulty
concentrating. Thirsty women also perceive tasks as more difficult when
slightly dehydrated, although there is no substantive reduction in their
In young men, mild dehydration causes some difficulty with mental
tasks, particularly in the areas of vigilance and working memory. While
young men also experience fatigue, tension and anxiety when mildly
dehydrated, adverse changes in mood and symptoms were "substantially
greater in females than in males, both at rest and during exercise,"
according to the researchers.
In order to stay properly hydrated, research suggests about 5 ounces
of water every 15 to 20 minutes of exercise. Other than that, thirst is
your body's best indicator.
-Easy Health Options