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Are you drinking enough water

The Salt story

Drinking Info

Are you drinking enough water?

Summary: Guide to the health benefits of water.

We hear a lot about what we should eat to stay healthy, but there's one thing we need even more than food each day - and that's water. Although we all know the importance of drinking enough water during the hot summer months, many people don't realise they need to drink plenty of water all year round. Every part of your body needs water to work properly, but water is particularly important for keeping the kidneys healthy. Dehydration (lack of water) is one of the reasons why people develop kidney stones.

I don't need water because I don't get thirsty, some people say. But that's because thirst can be slow to develop - often we don't feel thirst even when our bodies need fluid. We often confuse thirst with hunger too. Sometimes when you think your body is asking for food, what it really needs is water. This is why it's a good habit to drink water regularly - whether you feel thirsty or not.

But I don't need water because I drink a lot of coffee and tea is another common remark. Tea and coffee are okay in moderation, but larger amounts aren't good substitutes for water - both these drinks contain caffeine, which make your body lose fluid.

Which is healthier - bottled water or tap water? In Australia tap water is safe to drink and there's no need to boil it. Water from the tap also contains fluoride which helps prevent tooth decay. Although there's no need to buy bottles of water for everyday drinking, it's a good alternative to alcohol.

Other questions people ask about water are:

How much water should I drink each day? Most of us need between 1.5 and 2.5 litres each day. But if the weather is hot or you are exercising, you need more.

Won't drinking water before exercise cause cramps? No. This is an old fashioned idea. You need water both before and after exercise. Unless you are doing vigorous exercise for long periods, there's no need to drink special sports drinks - water is good enough.

But I drink lost of juice why do I need water? Although it's okay to have a glass of fruit juice each day, it's better to drink more water. But if you really like the taste of juice, try drinking half juice and half water. Besides being more expensive, too much fruit juice can contribute to weight problems and tooth decay. This is why it's good to get children into the habit of drinking water - not just juice - right from the start. If you give a child a "comfort" bottle at night, make sure it contains nothing but plain water - giving juice, milk or any drink with added sugar at night is a common cause of tooth decay.

If I drink a lot of water, won't I retain fluid?No. Many women retain fluid before a period and think that drinking less water will help. But in fact they need to drink more. once of the causes of fluid retention is having too much of a mineral called sodium in the body. But drinking water helps get rid of sodium.

Doesn't drinking water make you go to the toilet at night? This shouldn't be a problem if you have plenty of water during the day, and drink only a little fluid at night. If frequent urination is making you restrict your fluid intake, talk to your doctor- there may be a problem which needs treatment. Frequent urination (along with "leaking") is common, especially in women who have had children. But this can usually be helped by simple exercises to strengthen the bladder - your doctor can refer you to someone who can help. Drinking enough fluid is important for good health and it's better to find a solution for frequent urination rather than drink too little.

How can I encourage the family to drink more water? On hot days, have plenty of chilled water bottles in the fridge - for variety, try flavouring it with lemon juice or chopped mint. On cold days, drink warm water - again with lemon juice. ask for water in restaurants, take water bottles on picnics and serve water at the table with meals. Try using attractive bottles and glasses as well - it may encourage children to drink more.

Source NSW Health

The Salt Story
by: Fiona Pelly

I thought it would be worthwhile discussing sodium requirements for athletes. Most Australians do consume too much salt or sodium , but does this apply to those who exercise?

Sodium is needed to balance the amount of water within the cells of our body. The level of sodium in our body is carefully maintained by the kidneys. If we eat salty foods more sodium is excreted, while a diet low in salt results in reabsorption of sodium back into the blood. Sodium is also lost via sweat, however athletes and those who live in hot climates are more efficient at diluting their sweat. Athletes are also better at reducing loss of sodium through the kidneys. As most athletes eat more food than the average non-exerciser, they also tend to consume higher levels of sodium. For this reason most athletes do not require additional salt in their diet.

Loss of sodium through sweat can become a problem during ultra-endurance events (or continuous exercise that lasts over 4 hours). Risk groups are:

Those who sweat profusely and only partially replace this loss with water or a low sodium drink (otherwise known as hyponatraemic dehydration)
Those who have a low sweat rate who consume excess amounts of water in effect diluting their sweat (water intoxication).

Both situations can easily be rectified by substituting water with sports drinks. To make sure adequate sodium and fluid is obtain, drink a sports drink with a concentration of 20-30 mmol sodium. (46mg-69mg per 100mls) This should be stated on the label. Note that although most sports drinks contain some sodium, not all contain this higher concentration.

The first sports drinks introduced in the 1970's contained high levels of sodium to mimic the composition of sweat. It was originally thought that significant levels of sodium were lost in sweat and must be replaced, which we now know is not true (except in the extreme cases mentioned above.) Why then are sodium and other minerals added to sports drinks ?

The reasons are outlined below:

Sodium increases the speed at which fluid and glucose is absorbed into the body. This means that we are less suseptible to dehydration and thus can exercise for longer or at a higher intensity.
Sodium improves palatibility as it offsets the sweetness of the added sugars. There is also some evidence that after exercise and when dehydrated most people have a preference for a slightly salty tasting beverage
Sodium and other electrolytes do need replacing in ultra endurance events over 4 hours.

The most common problem arises in those who sweat profusely, as they are at risk of both dehydration and sodium depletion. Many athletes don't drink enough on a day to day basis and often go into events already partially dehydrated. Fluid is absorbed faster if small amounts are drunk regularly. If already dehydrated, fluid will be absorbed slowly and may sit in your stomach or cause a stitch during running. This often results in the athlete drinking less due to discomfort, which of course exacerbates the problem! Dehydration can also cause gastric upset, so runner's diarrhoea can be caused by lack of fluid as much as by the food you eat beforehand. Loss of as little as 2% of body weight can decrease exercise performance even at low intensities . Dehydration can also affect mental functioning and co-ordination. Most seriously, a loss of 5-6% body weight due to dehydration becomes dangerous and can result in heat stroke and death.

Start by drinking regularily throughout the day. Don't save up until training. Check the colour of your urine. This should be virtually clear (unless taking vitamin supplements!). During exercise fluid losses should be matched to sweat rate. Obviously, the more you sweat, the more you lose.

Sweat rate is determined by:

Sex - males sweat more than females;
Fitness level - sweating mechanisms are better in the very fit;
Exercise intensity and duration;
Temperature and humidity;
Body surface area (the bigger you are, the more sweat you lose);
Genetics - thank your parents for this one!

On average most people will sweat at a rate of 1 Litre/hour. Fluid replacement should match the rate of sweating which can be measured by loss of body weight during exercise ie. 1 kilogram of weight loss = 1 litre of fluid that needs replacing. Remember, thirst is NOT a good indication of fluid needs.

Latest research indicates that extra salt will not reduce cramping. Cramping has more to do with poor posture, shortened muscle length, very intense exercie and exercise to fatigue, although the exact cause is still not known.

A low sodium intake won't prevent fluid absorption, but consuming sodium in combination with fluid can speed it up. This may be the saving grace against dehydration in those that struggle to meet fluid losses. For ultras and other events over 4 hours, YES, sodium replacement is vital as large amounts will be lost in sweat especially in hot climates (such as ours here in Australia.)

I have outlined below a strategy for those who compete in long distance runs:

Make sure you're fully hydrated BEFORE the race;
Check the type of sports drink on offer at drink stations - does it contain sufficient sodium? (and carbohydrate);
Consume sports drink from early in the race - don't wait until already dehydrated.
Match your own sweat rates as mentioned above (practise in training first). Remember the hotter the day, the more you will need. This may mean more than one cup per drink station;
If possible, make up your own drinks. This way you ensure the right concentration. Always make to instructions on the container. Altering concentrations can affect the carbohydrate concentration which will slow down the rate of fluid absorption possibly leading to dehydration.
If you can stomach it and feel hungry, eat solid food towards end of race. (eg. Sports bar) This will provide sodium and carbohydrate, but remember you MUST drink as well.
Practice using sports drinks in training .

Fiona Pelly, Cool Running Australia, 11.07.97

Drinking Info

Drink at least eight 8-ounce servings of water each day. The more active you are, the more water you need to replenish lost fluids.

Don't wait until you're thirsty to drink water. by the time you feel thirsty, you have probably already lost two or more cups of your total body water composition.

Drink plenty of water throughout the day. Convenience is a must, so carry a bottle of water with you as you commute to work, run errands or enjoy a day at the beach. While at work, keep a bottle of water on your desk, or visit the office water cooler and take a water break rather than a coffee break.

Don't substitute beverages with alcohol or caffeine for water. Caffeine and alcohol act as diuretic beverages and can cause you to lose water through increased urination.

Once you start exercising, drink water throughout your workout. Keep bottled water with you and take frequent water breaks.

Don't underestimate the amount of fluids lost from perspiration. Following a workout, you need to drink two cups of water for each pound lost.

Start and end your day with water. your body loses water while you sleep, so drink a serving before bed and again when you wake up.

Common colds and the flu frequently lead to dehydration. Keep a water bottle next to your bed so you can sip it throughout the night without having to get up.

Cool water—not carbonated beverages or sports drinks—is the best fluid for keeping hydrated when it's warm outside. cool water is absorbed much more quickly than warm fluids and may help to cool off your overheated body. If you're going to be away from home or outdoors, make sure you keep bottled water close by.

Make sure your children drink enough water. Children need water to balance their intake of other beverages - especially during activities. Packing bottled water in a child's lunch instead of juice or regular soda can also help prevent childhood obesity.

Source: Nutrition Information Center at The Rockefeller University

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