Water and Hydration
“There is little scientific basis for stating a daily requirement for eight glasses of water,” says Dr. Irwin Rosenberg professor at the Friedman School of Tuft’s University. It stems back to a study in 1945 that found our bodies use about 64 ounces each day. He goes on to say that fluid intake is driven mostly by thirst and that quenching it allows maintenance of hydration. Fluid intake is not only by beverages, but foods add up to 22% of our fluid intake. Also, there is no evidence that the diuretic effects of caffeinated beverages like coffee or tea cancel out their hydration benefits. Weight loss associated with water intake has only been associated with replacement of calories from sodas, fruit drinks, and energy drinks with water.
Fluids provide the hydration for important body functions such as regulating body temperature and kidney efficiency. Not surprisingly, the incidence of kidney stones increases during summer. However, increasing fluid intake in a normally hydrated individual will not improve constipation. Also, drinking more water beyond your normal hydration will not improve the appearance of your skin. (Our skin care products will improve your skin, but that’s another story!)
(Did You Know? There is considerably more regulation and monitoring of municipal tap water than bottle water. Overall, bottle water has been found to have more contaminants.)
Some foods are found to be mostly water. Those comprised of 90-99% water include cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach and pickles. Those over 80% include apples, grapes, oranges, carrots, pears, and pineapple. Even salmon and chicken breasts are made up of over 60% water.
Exercising increases our need for hydration. The amount depends on many factors and is complex. In general, fluid lost over the first hour can be replaced with water. Anything longer may also require electrolytes and carbohydrates such as those found in sports drinks.
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