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tampam4
05-11-10, 21:29
The New Rules of Hydration

http://www.coreperformance.com/daily/one-small-change/the-new-rules-of-hydration.html


Although we think we are so much more, the fact of the matter is that we are 55- to 65-percent water. I was surprised and, frankly, a bit disappointed to learn this. In the unique recipe that is me, I thought my ingredients were more exotic. I could have sworn I was closer to a bouillabaisse than a chicken consommé. But nonetheless, if our primary component is H20, then what is the formula for insuring health and well being with a steady supply of it? The answer is not that simple, which is why an estimated 33 percent of the active adult population is living in an under-hydrated state.

Let’s address a few fallacies first. The biggest is that this is something we don’t need to concern ourselves with. We drink when we’re thirsty, and that’s it. But hunger is the flip side of thirst and look at how that mechanism has gone haywire. If hunger were a trustworthy signal, then obesity wouldn’t be the biggest health challenge in America. Likewise, thirst. By time you’re feeling a little parched, you’re already dehydrated. It’s rudimentary technology at best.

The second myth is that, in lieu of this vaguely calibrated thirst gauge, we should drink eight 8-ounce glasses of fluid daily just to be safe. This is the so-called “8x8 rule,” and it’s been around so long and repeated so many times that it’s become doctrine, even though there is no scientific basis for it. That’s right, no scientific basis. It’s a guess.

So if the goal of this month’s One Small Change experiment is to drink the recommended amount of fluid daily, how do we figure that? Douglas Kalman, Ph.D., R.D., a professor of sport nutrition at Florida International University in Miami and executive VP of the International Society of Sports Nutrition, recommends this easy 3-step process:


1. Eat, poop and get naked.

Don’t you wish all self-improvement plans would start this way? Sorry, I stray. After you’ve gotten out of bed, eaten breakfast and voided, strip down and weigh yourself. This will be your baseline. Since our bodies are roughly half water, divide your weight by 2 to arrive at an approximation of your daily fluid needs. So in my case, I weigh 174 pounds, divided by 2, which equals 87. This is the amount of fluid in ounces I need to drink every day to counterbalance what I naturally lose via breath, perspiration, urination and bowel movements. As you can see, it’s significantly more than the 64 ounces derived from the 8x8 rule.


2. Exercise, then weigh in again.

If we were not athletes, then we could stop here. But since we sweat much more than the average person, we need to build that fluid loss into the equation and replenish accordingly. So after your normal workout, shower, towel off and step onto that same scale naked. Subtract what you see from what you were. For every pound lost, you need to drink one pint (16 ounces) of additional fluid. Using myself as an example, after one 60-minute session of full-court basketball, I lost 3 pounds. Thus, to get back on an even keel, I must drink 135 ounces that day (my 87-ounce baseline + my 48-ounce sweat deficit).


3. Run a periodic systems check.

To stay properly hydrated, drink regularly throughout the day. And notice that I’ve been using the word “fluid” and not just “water,” which means you can count coffee, tea, juice, soup, soda…really any liquid except alcohol. Because of its diuretic effect, those two beers or that glass of pinot you put away with dinner don’t count towards your fluid goal. To periodically check how you’re doing, look at your urine. It should be clear or a very faint yellow.

Because it’s summertime and I’m a fairly active guy who sweats like Beyonce shimmies, I’m figuring that I’m going to need to drink about 120 ounces of fluid daily to stay properly hydrated. That’s a staggering 225 pounds of fluid in the month of June! What happens when a man willing does that to himself? Be sure to check back.

I'll post the update once he's through with this experiment.

Abraxas
05-11-10, 21:38
Just tagging for interest

WillBrink
05-14-10, 11:09
The New Rules of Hydration

Douglas Kalman, Ph.D., R.D., a professor of sport nutrition at Florida International University in Miami and executive VP of the International Society of Sports Nutrition, recommends this easy 3-step process:


I have known Dr Kalman for many years and worked with him various times. He's also on the advisory panel of OptimalSWAT.

He's a hot sh*& to boot. :cool:

Rated21R
05-14-10, 11:27
good read. thanks.

chuckman
05-16-10, 10:33
Great article. Most people, myself included, don't get nearly enough water every day.

120mm
05-16-10, 11:06
I love hydration. As a kid, I had kidney infections bad enough to be life threatening: I was crippled early, because I spent so much time in bed, my legs didn't develop correctly, in fact.

Part of my regimen for getting over my kidney problems were constantly flushing them with fluids.

I find that now, that I am in terrific shape again, that I push the envelope a lot harder than my peers.

One thing, though. I get a bunch of my daily fluids through coffee and tea, and have since I was 14 or so. Other than feeling slightly ill when I overdo it, I really haven't noticed any negative consequences of my caffeine consumption with my fluids. Anyone care to comment on the effects of taking your fluids as coffee or tea?

brickbd
05-19-10, 12:41
Great article with alot of truth. Sadly though, when I reach my thirst point I tend to reach for a Full Throttle! Just FYI, two full throttles and trigger control DO NOT mix!

VMI-MO
05-19-10, 15:33
Here is another article on hydration with a somewhat different take:
http://www.kyledefoor.com/2010/04/overhydration-water-dependancy.html



PJ

tampam4
07-16-10, 19:04
sorry fellas, totally forgot to check back and update!


his is not easy. The small life change I’m trying to make this month (click here for a recap) is merely drinking enough water to stay fully hydrated, which science says is the simple key to increasing performance, enhancing flexibility, raising energy levels, losing weight and even boosting brain-power. Indeed, there’s not much that’s free (and legal) nowadays that promises such spectacular benefits.

So using the latest research on healthy active adults, I computed that I needed to drink an average of 120 ounces per day. That’s well above what I’m swallowing now and what’s prescribed by the widely held 8x8 rule, but still—I thought—an easy enough goal. Not so.

Even though I can count coffee, tea, soda, energy drinks, juice and even soup, it takes a concerted effort to down that much fluid on a daily basis. I keep a 32-ounce mug of water on my desk at all times and try to sip as regularly and gleefully as those guys in the Flomax commercials. If I’m not watchful and have to drink later in the day to reach my total, then I’m inevitably up more times during the night than those guys in the Viagra commercials. Overall, drinking when you’re not thirsty feels like being back in college, only without the buzz.

And let me tell you what happened this past Sunday. My baseball team had a doubleheader in humid 80-degree weather. I weighed myself beforehand as directed by my advisor in this experiment, Douglas Kalman, Ph.D., R.D. At 176 pounds, I knew I’d need to drink half that, or 88 ounces, plus whatever I sweated out to remain properly hydrated and, by extension, perform at my best. But despite downing more than 100 ounces of water throughout the day and almost missing an at-bat in the fourth because I was in the Port-o-Potty, when I got back on the scale that evening I’d lost a staggering 3.5 pounds, or 2 percent of my bodyweight. Had I not been so well hydrated going in, that loss would have significantly impaired my physical and mental performance. In fact, Kalman says, a loss of 3 percent is considered clinically dehydrated.

Since it takes a pint of fluid, or 16 ounces, to compensate for every pound lost, I was seriously in the well. But by that point in the day I couldn’t force myself to drink any more water. I was sick of the taste (even though it’s supposed to be tasteless), and I felt I had earned a more heady reward. So I popped a few beers instead, even though they don’t count because of the alcohol content. The injustice.

Nonetheless, I’m persevering in this experiment, largely because I’m noticing some small but positive effects, and they’re keeping me motivated. For instance, I feel less wrung out, if that makes any sense—less like a used dishrag and more like a, well, Turkish robe. And it seems I’m less creaky in the morning, and a bit less tired at night and, in this allergy season, my eyes actually feel slightly less itchy and dry. Oh, and I went 2-for-4 in that doubleheader with 2 RBIs.

It’s not too late for you to join me in this experiment. Just amble over to the faucet and fill ’er up.




The Unforeseen Side Effects of Guzzling Water

Joe Kita June 15, 2009

image via flickr.com

If it were possible for me to make your computer emit the same piercing noise that your radio or television does when the Emergency Broadcast System is conducting one of its tests or warning of severe weather, then I would do so now. In my quest to keep myself optimally hydrated this entire month (drinking anywhere from 84 to 150 ounces of fluid per day depending on how hot it is and how much I exercise), I’ve encountered a disturbing side effect that I need to immediately warn you about.

None of the scientific literature that I’ve read mentioned anything about this. And even my expert advisor, Douglas Kalman, who possesses nearly as many degrees as a thermometer, gave me a head’s up. So it came as a shock. And if you’re doing this experiment along with me, you need to prepare yourself.

I’ve lost my taste for beer. Please give me a moment while I compose myself. Typing it out like that has made me a bit emotional. There now.

Just a few short months ago I realized a lifelong dream and got my own beer fridge. I moved our old workhorse Amana out to the garage, tacked on a Harley-Davidson calendar, and stocked it with everything from Lite to Leffe. After a hard day’s work, I’d choose a brew (or two) that matched my mood, relax in a deckchair, and wait for all to once again be right with the world. But now I’ve lost that.

Because I’m drinking so much water throughout the day (and no, beer doesn’t count towards my fluid goal because of its dehydrating alcohol content), I don’t have any room left in my stomach or even a thirst to quench. Granted, it’s probably a more healthful existence that will help me shed a few pounds, but I miss that daily respite, the carbonated pause that refreshes. In fact, if I knew ahead of time that this was part of the deal, I wouldn’t have poured myself so wholeheartedly into this.

And here’s a further warning about another unanticipated side effect for those of you who not only like to drink beer but also, shall we say, sow some wild hops. When you reach maximum hydration and have all that fluid sponging your tissue, don’t be surprised to find that your fingers are a bit plumper and, as a result, your wedding ring won’t come off.

But you didn’t hear that from me. Another round (of ice-water), please.





Take Control of Your Appetite

Joe Kita June 17, 2009

Getty Images

If you’re looking for an easy, effective way to lose weight that doesn’t involve weird diets, sketchy supplements or infomercial gadgets, then you’ve stumbled onto the right blog.

In the midst of this month’s One Small Change experiment, where I’ve been trying to stay fully hydrated by drinking the recommended daily amount of fluid, I’ve experienced something revolutionary. In fact, if it weren’t so damn simple and unpatentable, it would no doubt make me enough money to retire to South Beach.

One of the reasons why there are so many overweight Americans is because our hunger reflex is out of whack. Just like our thirst reflex, which can’t be trusted to accurately signal when we’re dehydrated, our appetite indicator can be equally misleading. In fact, according to Douglas Kalman, Ph.D., R.D., the director of nutrition and applied clinical research at Miami Research Associates, people often think they’re hungry when they’re really thirsty. They snack when they need to swig.

“Your hydration status changes the concentration of your blood,” he explains, “and that alters certain neurological processes. Feelings of hunger and thirst result from various hormones and receptors in our body communicating with our brain.” Anything that disrupts those signals or the body’s usual fine balance, such as being under-hydrated, will result in faulty feedback and misinterpretation.

So here’s what’s been happening: Whenever I get the urge to eat, no matter what time of day or night it is, I drink 8 ounces or more of water and wait 10 minutes. If I’m still hungry after that, then I conclude it’s probably a legitimate physical need and chow guilt-free. If not, then I’ve saved myself a bunch of calories and feel pretty smart in the process.

I’ve been doing this now for the past week and, frankly, have been surprised at how often my food cravings disappear after those 10 minutes. Even a glass of water before meals dampens my appetite to the point where I don’t eat as much afterwards.

It appears that water works in a number of ways, not only by creating a temporary sensation of fullness in the stomach, but also by re-setting the body’s self-monitoring system so that it can more accurately detect and signal things like appetite. Plus, water is a more healthful, calorie-free substitute for those who’ve taken to putting things in their mouth out of habit.

As a writer who works from home and is in constant search of distraction, I can attest to the dangers of that. Many times, I snack not because I’m hungry but because I don’t want to face the next sentence. It’s similar, I guess, to ex-smokers sucking on lollipops or mints in order to pacify their oral fixation.

So as you can see, this just might be the best weight-loss method ever invented. It’s totally natural and free. If you’re intrigued, try it yourself for a week. Not only will you be better hydrated and healthier but you also just might see some pounds start to trickle off.





The Verdict on Staying Hydrated

Joe Kita June 30, 2009

Getty Images

Thirty days ago when I computed exactly how much fluid (120 ounces) I’d need to ingest every day to meet the latest nutritional standards for “full hydration,” I didn’t realize all that would be involved in meeting that goal. (To get caught up on why I set this goal, click here.) Before I share my conclusions, though, here are my June stats:

* Total amount of fluid ingested: 2,856 ounces
* Daily high: 150 ounces
* Daily low: 30 ounces
* Daily average: 95.2 ounces
* Equivalent total fluid intake in pounds: 178.5
* Total trips to the bathroom: 402
* Average pees per day: 13.4

As you can see, I fell significantly short of my daily 120-ounce goal. Criticize me if you wish, but hold off until you try this. It’s a lot more challenging than it looks. Although I never got sick of the taste of water, I did tire of just drinking and, of course, flushing my toilet and myself. But is this one small change worth the hassle? Will I continue and, most important, should you try? Here are the pros and cons:
Thumbs Up

* I stopping eating unnecessarily. Many times, we confuse our body’s hunger and thirst signals. I learned that sipping often prevents snacking.
* I felt less fatigued and more alert. My wife, who was doing this experiment with me, also admitted she was less cranky. (But honey, I didn’t notice that.)
* I was able to exercise longer. On rides and runs that I’d normally fatigue on, having my tank topped off beforehand helped me persist with less effort.
* I didn’t get hurt. Despite summer being my most active time of year, I didn’t pull any muscles or otherwise injure myself. I felt supple.
* My breath smelled better. Dehydration is a common cause of mouth odor.
* My 20-year-old daughter, who was also on my drinking team, reported that her skin and lips felt significantly less dry. As a result, she was moisturizing less.
* I drank less beer. I either wasn’t thirsty for it or I felt guilty indulging, because alcohol doesn’t count toward fluid replacement.
* I was less flatulent. No kidding. I suppose all the water helped with digestion, or maybe it was just that I was drinking less milk, beer, juice and other stuff that gases me up.

Thumbs Down

* I gained 5 pounds. This must have been because I was chronically under-hydrated before the experiment started and I didn’t realize it. (Either that, or I’ve been overindulging at summer barbeques.)
* My sleep was interrupted. I’d normally get up one or two times during the night to pee. Poor sleep can trigger a host of health problems.
* I didn’t get faster or stronger. When it comes to these components of fitness, hydration is not the next caffeine. Its boost is much more subtle.
* My wife reported feeling bloated. (But if that’s the price of less crankiness, I’m buying her a Camelbak for Christmas.)
* My thirst sensation virtually disappeared and with it the satisfaction of quenching it.
* I drank less beer.
* I was less flatulent.

The Verdict

I drank my weight in water this month, which shows what an amazing processing-machine the human body is. And that much liquid must have done some industrial-level scrubbing of my innards, even though I can only guess at the effects of that.

In the future, I will continue to be more conscious of staying hydrated and will especially take a sip when I get the urge to snack. But for me, drinking 120 ounces per day is unrealistic. Although I enjoyed the advantages, I often felt like I was force-feeding myself.

Most of all, I missed feeling thirsty. You know that sweat-caked state that follows a hard summer workout and how refreshing it is to chug an ice-cold sports drink, soda or even beer? Well, if you’re hydrating correctly, that’s never supposed to happen. Thirst is a curse. Although it may sound illogical in the face of so much scientific research, I miss the brow-mopping, throat-soothing satisfaction of quenching it.

I guess in general I prefer life’s highs and lows to its balanced middle. So sure, better hydration is one small change you should definitely make, but there’s no need to go overboard.
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Belmont31R
07-16-10, 19:19
Thats a shit ton of water to be drinking, and on the flip side of staying hydrated you can drink too much, and lose minerals too quickly.



Soda is not a replacement for water either, and its a diuretic, too. It will also rot your teeth, and make you fat. I rarely drink soda.....a lot of water, tea, and beer....:p



If you are sweating a lot alternate between gatorade (or equivalent) and water. Need to keep your electrolytes up. Kinda gay but I also drink Vitamin Water since it has a lot of good stuff in it for you, and isn't as heavy on the sugar as Gatorade is.



I don't really keep track of how much I drink but I just try to keep my piss from getting yellow/orange.

tampam4
07-16-10, 19:31
I'm in a similar boat. If I'm not peeing at all really, I try to drink up. If I'm not clear, I try to drink up. I usually end up diluting my Gatorade a good amount, because I find that it doesn't really quench my thirst, gives me wicked drymouth and gives me that "heavy feeling" in my stomach. I try to stick to water during the workout, and then a few glasses of milk when I get home.


Thats a shit ton of water to be drinking, and on the flip side of staying hydrated you can drink too much, and lose minerals too quickly.



Soda is not a replacement for water either, and its a diuretic, too. It will also rot your teeth, and make you fat. I rarely drink soda.....a lot of water, tea, and beer....:p



If you are sweating a lot alternate between gatorade (or equivalent) and water. Need to keep your electrolytes up. Kinda gay but I also drink Vitamin Water since it has a lot of good stuff in it for you, and isn't as heavy on the sugar as Gatorade is.



I don't really keep track of how much I drink but I just try to keep my piss from getting yellow/orange.

DacoRoman
07-16-10, 21:58
I went through the thread quickly but I didn't see anyone mention hyponatremia (abormally low blood sodium) a serious potential complication of endurance sports.

The mechanism seems to be an over consumption of water and or sports drinks (all of which are hypo-osmolar, yes even the sports drinks like Gatorade) in an attempt to avoid an overemphasized risk of dehydration.

The risk factors for hyponatremia are:
- endurance exercise lasting 3 hrs or greater (e.g. Cycling, marathon, etc).
- drinking before thirst
- drinking excessive amounts of fluid ("drinking as much as I can"

Now if the hyponatremia is bad enough seizures and even death may occur from brain swelling, but the signs and symptoms to look out before true drama starts include:
nausea/vomiting
confusion/dizziness
headache
puffiness
weight gain since beginning event
symptoms worsening with hydration

I covered the Hotter 'n Hell (50 and 100 mile bike race in very hot Texas summer weather) event as a volunteer physician for the last two years and our advice was for people to simply drink when thirsty and not "load up" on fluids just for the sake of it. We also gave out cold pickles at checkpoints as they are an effective way to replace sodium while also being refreshing.

If we suspected mild hyponatremia symptoms we
had a very specific IV fluid protocol we used, but for severe symptoms or if seizures occurred we arranged for immediate evacuation.

Anyway, hyponatremia is an important serious potential complication of endurance sports in the context of over aggressive hydration, and not often known about, especially outside the sports medicine field.

bsf
07-16-10, 22:45
My approach to hydration is very unscientific and simple. I bring water with me almost everywhere and drink constantly. I bring extra during work outs or sports participation and up my intake accordingly. I do not pre-hydrate. I think I am always, properly hydrated. Always having water on hand makes that easy.

This is the first I have ever heard of hyponatremia. Apparently I am not over-hydrating because I do have those symptoms.

I read Kyle Defoor’s blog. I am not a soldier or LE so I do not believe his article applies to me.

CENTCOM_Survivor
07-16-10, 23:02
Here is another article on hydration with a somewhat different take:
http://www.kyledefoor.com/2010/04/overhydration-water-dependancy.html



PJ

Ahh man you beat me to it!

MeanRider
07-29-10, 09:20
And here’s a further warning about another unanticipated side effect for those of you who not only like to drink beer but also, shall we say, sow some wild hops. When you reach maximum hydration and have all that fluid sponging your tissue, don’t be surprised to find that your fingers are a bit plumper and, as a result, your wedding ring won’t come off.

But you didn’t hear that from me. Another round (of ice-water), please.


Now That there is funny.