For humanity, prevention of dehydration has been a fundamental survival tool, as one can only survive days in its absence. Adequate hydration is a requirement not only for the body’s chemical actions and bodily functions, but also for vitality of life itself. In recent trends, there has been a noticeable move towards staying hydrated, especially with the ‘water bottle revolution’ keeping big beverage companies such as Coca Cola in higher demand than ever, with sales reaching $11.4 billion USD in 2013.
There is no question that water is essential for all life on earth. But is the recommended daily intake (RDI) of an arbitrary 8 cups the standard we should be abiding by? How much should we really be drinking?
Numerous health advisors have recommended numerous answers to this question. But they all conclude with a few common factors, that fluid consumption is dependant on age, physical activity, diet, environmental conditions and existing health conditions. As it were, not one prescription fits all.
According to Barry Popkin, professor of Nutrition at the University of North Carolina, there are major gaps in research that measure adequate fluid intake. Science is yet to establish the best method of keeping hydrated, as well as the amount is still in question for a healthy individual.
The difference between drinking 2L or consuming 2L of water a day is what one should pay attention to. According to the European Food Safety Authority our daily intake of water consumed is 70-80% through drinking water and other beverages, and 20-30% through food, with diets rich in fruits and vegetables providing significantly more water compared to higher processed foods.
However, if we experience a shortage of fluid in food supply, and are drinking little throughout the day, our bodies will source water from elsewhere such as muscle tissues and organs. This is important to know, because if these options become exhausted we resort to the fluid in our waste reservoir, the stool. It is for this reason you may experience dry and difficult to pass stool, which can be incredibly toxic for the body. Further dehydration may present as lack in concentration, headaches, lethargy and irritability. This is one among many reasons why there is an immense importance to be drinking water throughout the day, but on the same note, it’s equally important to know when enough is enough, and where the line should be drawn between normal and being obsessed with hydration. The later has been coined as Aquaholicism.
Overconsumption and excessive hydration can potentially lead to hyponatreamia (an electrolyte disturbance), or worse: water intoxication. Ron Maughan, Professor of Sports and Exercise Nutrition at Loughborough University (UK), states that previously chronic over-hydration was considered harmless and only presenting in frequent urination. Maughan suggests there is more evidence that hyponatreamia is related to the increased risk of osteoporosis and other bone frailty conditions. Furthermore, fluid intake that can not be compensated by urinary dilution (which is a maximum of 1litre per hour in adults) can cause water intoxication, which is rare, but life threatening nonetheless.
Colour of urination may be a useful indicator for hydration status, but should not be the only determinate, as dietary influences, nutritional supplements and other medication also play a role. Our kidneys will normally release 1-1.2mL of urine per minute in normal conditions, resulting in a daily output of 1.2-1.5L of a healthy adult. Urine output of more than 300mL or less than 30mL per hour long term can indicate excessive or deficient hydration. It is important to note your physiological mechanism of thirst is another great marker. Thirst like hunger is trigger by an array of taste, flavour and colours, and should not be confused, it’s not uncommon to mistake hunger for thirst.
Ideally, fluid intake should be around that of fluid output, and vice versa. It is therefore suggested to use the replacement approach. This means, replenishing fluids with what you excrete, not forgetting to take into consideration loss of fluid via breath, perspiration, bowel movements and not only urination.
Popkins et al. concludes
“a water intake which balances losses and thereby assures adequate hydration of body tissues is essential for health and life.”
In conclusion, if you’re not doing a high amount of physical activity on a hot day, and you’re not thirsty, then you probably have adequate hydration. It is not necessary to count the number of glasses you’re drinking. Listen to your body, and if you are experiencing signs and symptoms to dehydration such as constant hunger, constipation, and lethargy, consider these as markers that require you to increase your water intake. Above all, be mindful about your fluid output, and drink enough to prevent thirst.
Alana is a qualified naturopath & nutritionist from Australia. After years of studying and first clinical experiences, she moved to Europe where she spent many years as a health editor and writer for Amazingy Magazine. In 2020 Alana started her online Health Practice based out of Berlin. She believes the body has the innate ability to heal itself. The core of her work is teaching individuals the foundations of nutrition for an abundance of energy, smooth digestion and vital health. The stuff she teaches we just weren't taught at school, but it is fundamental for excellent health for everyone. Get in touch with Alana via her website: https://alanabonnemann.com/
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