First-World Hydration
Hydration is not a very sexy topic.
And, it seems to be my style to support these “untrendy” topics - like cardiovascular training. Maybe it was growing up in the dry ass desert of Arizona that has led to my appreciation of water and adequate hydration.
By the end of this brief (occasionally sarcastic) article, I hope that you understand the importance of water and have a bit of appreciation for this seemingly mundane drink.
Let's get to it...
If you're a human who "doesn't like water," then you're broken.
That was a joke, please don't cry.
Follow me on this one, though... Imagine ANY other animal on the planet being able to express, "I don't like water."
It's laughable.
Our colloquial diction literally expresses frustration through proverbs of water:
"You can lead a horse to water, but you can't make it drink."
We casually use this saying to express frustration because hydration via water should be so freaking intuitive and simple that when it doesn't occur it annoys us.
Now, why do I (again, jokingly) say you're broken? Because you're made of water.
You, my friend, are roughly 55-60% water.
You are a giant, walking, talking vessel of water.
Water does water do for us, anyway?
Dissolves and transports substances throughout our bodies.
Facilitates chemical reactions throughout our bodies.
Lubricates tissues for ease of movement throughout our bodies.
Regulates temperature throughout our bodies.
Ideally, provides minerals for chemical reactions throughout our bodies.
Saying you don't like water is sort of an entitled way of saying, "I don't like providing my body with the substrate for life."
Imagine your dog saying these things.
We lose water in more ways than sweating and peeing.
What does the scale of dehydration look like?
Dehydration means we don't have enough water and we have too many "solutes" (e.g., electrolytes, proteins, etc..).
We're basically losing more water than we're taking in.
A note to coaches/trainers: In general, athletes and exercising individuals sweat 0.5-2L per hour, and individuals don’t experience thirst until they’ve lost 1-2% of total body water. While there is an important element of “grit” required in high-level sports, please know that “no water” or “delayed water” rules during practices aren’t helping your athletes perform and reach peak levels of performance.
Take a look at the chart below, and you’ll see why that 0.5-2L per practice hour is significant. A 0.5% loss of body water is increased strain on the heart, a 1% loss is decreased aerobic endurance, and a 3% loss is decreased muscle endurance. That’s what you want in your athletes, right?
Yes, athletes are put under immense pressures during competition - but a lack of water bottles on the bench is rarely one of them. My cautionary note is to simply not make rules like these a very regular practice (as I experienced from my coaches throughout my hockey career).
This is a lot easier to accomplish under the following conditions:
Warmer, drier climates (e.g. deserts and high altitudes)
After drinking alcohol
After eating heavily salted foods (e.g., processed foods)
Sweating (e.g., exercise and sports).
How much water do you need each day?
For starters, most adults need around 3L per day.
1L usually comes from food. The caveat is that this water comes through your diet when you're eating fresh, whole foods (e.g., fruits, veggies, nuts/seeds, whole grains, healthy fats, and lean proteins). This awesome perk doesn't come readily from packages, boxes, and drive-throughs.
2L usually should come from what you drink. Ideally, this is water and non-caffeinated herbal teas.
If you're a math person…
Aim to drink 30-40ml per kg of body weight each day (i.e., simply multiply your weight (kg) by 30-40).
Said another way, for Americans, drink 0.5oz per lb of body weight each day (i.e., simply divide your weight (lbs) in half).
In the Metric System method, a 150lbs (68kg) person would drink 2-2.7L each day.
In the (silly) Imperial System method, a 150lbs (68kg) person would drink 75oz (2.2L) each day.
Each scenario brings us right around the very general recommendation of 2L per day.
When should you be drinking more?
Larger bodies. Think about an NFL player vs. the guy who fixes your computer.
Warmer, drier climates (e.g., the Southwestern US) likely need to drink 500ml more each day (i.e., 2.5L total each day). Even without exercise.
Athletes and individuals who exercise hard may need up to 6L per day!
More advanced strategies for athletes/weekend warriors.
IF you’re quite advanced (Collegiate/Professional AThlete, Triathlete, Long-Distance Runner, Etc…)
Let’s wrap this up…
Not liking water, therefore not drinking it, has got to be the most first-world-privileged thing I’ve ever witnessed. You are quite literally a miraculous walking, talking animal thanks to water. Body water is a solvent, chemical catalyst, temperature regulator, mineral source, and more…
Dehydration isn’t cool and can have notable effects on cognitive and athletic performance at very mild levels of dehydration.
Most adults should aim for 2L of water each day in addition to the water intake from food.
Live in a hotter, drier climate (e.g., AZ, NV, CA, NM, etc..) and you likely want to add 500mL to that total above.
Athletes and highly active individuals may want to look at the strategies above and/or seek guidance from a licensed/registered nutrition professional.
Dr. Mark Heisig is a licensed naturopathic doctor with continuing mTBI education from The American Academy of Neurology (AAN), Complete Concussion. Management (CCMI) and The Carrick Institute. His office is located in Scottsdale, AZ.
Reference:
Berardi, J., Andrews, R., St Pierre, B., Scott-Dixon, K., Kollias, H., & DePutter, C. (2017). The Essentials of Sport and Exercise Nutrition, Toronto: Precision Nutrition.