VP Health & Fitness

In response to the comment posted on April 15th… I have done my research and am posting my findings here.

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The Food and Nutrition Board released the sixth in a series of reports presenting dietary reference values for the intake of nutrients by Americans and Canadians. This new report establishes nutrient recommendations on water, salt and potassium to maintain health and reduce chronic disease risk. Highlights of the report include:

• The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide. The report did not specify exact requirements for water, but set general recommendations for women at approximately 2.7 liters (91 ounces) of total water — from all beverages and foods — each day, and men an average of approximately 3.7 liters (125 ounces daily) of total water. The panel did not set an upper level for water.
• About 80 percent of people’s total water intake comes from drinking water and beverages — including caffeinated beverages — and the other 20 percent is derived from food.
• Prolonged physical activity and heat exposure will increase water losses and therefore may raise daily fluid needs, although it is important to note that excessive amounts can be life-threatening.
• Healthy 19- to 50-year-old adults should consume 1.5 grams of sodium and 2.3 grams of chloride each day — or 3.8 grams of salt — to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrients.
• The tolerable upper intake level (UL) for salt is set at 5.8 grams per day. More than 95 percent of American men and 90 percent of Canadian men ages 31 to 50, and 75 percent of American women and 50 percent of Canadian women in this age range regularly consume salt in excess of the UL.
• Older individuals, African Americans, and people with chronic diseases including hypertension, diabetes, and kidney disease are especially sensitive to the blood pressure-raising effects of salt and should consume less than the UL.
• Adults should consume at least 4.7 grams of potassium per day to lower blood pressure, blunt the effects of salt, and reduce the risk of kidney stones and bone loss. However, most American women 31 to 50 years old consume no more than half of the recommended amount of potassium, and men’s intake is only moderately higher.
• There was no evidence of chronic excess intakes of potassium in apparently health individuals and thus no UL was established.

In chapter 13 of his book, ‘Burn the Fat, Feed the Muscle’, Tom Venuto says:

“…Everyone has heard the maxim, “Drink at least 8 - 10 glasses of water a day.” That’s a good starting point, but most of the time they don’t do it. Now that you have a clear-cut goal and you’ve made the commitment to become the best you can be, it’s time to add another new daily habit to your list – the habit of drinking plentyof pure H20 every day…

Most people don’t drink nearly enough water, and the effects are subtle but devastating to your training and fat burning efforts. Let me explain. Did you ever wake up in the morning and feel so groggy it almost felt like a hangover? Maybe you didn’t even want to get out of bed. Guess what? You were probably dehydrated. In fact, a “hangover” - headache, tiredness, and fatigue is partially caused by the dehydration from the diuretic effects of alcohol. Here’s another example: Do you normally get excellent workouts, but then some days, your butt is dragging and you just can’t finish your workout - you “bonk out” at the end, or even worse, you can’t really even get started? Guess what? You were probably dehydrated. You see, the effects of dehydration are very subtle. They “creep” up on you. By the time you feel any effects of dehydration, it’s too late - you’re already dehydrated. Usually you don’t even associate these effects with lack of water. You might think you’re just over-worked, you didn’t get enough sleep or you’re coming down with a cold. That’s why people so easily overlook this aspect of nutrition.

Every physiological process in your body depends on water. Because there’s so much attention placed today on complex issues such as protein and carbohydrate intake, essential fatty acids, macronutrient ratios and high-performance supplements, it’s no wonder that something as simple as water could be so easily taken for granted. The importance of drinking plenty of water and keeping adequately hydrated cannot be emphasized enough. Water is the most abundant nutrient in your body. Approximately 60-70% of your body is comprised of water. Your blood is made up of about 90% water. Your muscles are about 70% water. Even your bones are 20% water. Without adequate water, nothing in your body could function properly. Every physiological process in your body takes place in water or depends on water. Water is necessary to regulate your body’s temperature, to transport nutrients, and to build tissues. Water is required for joint lubrication, digestion, circulation, respiration, absorption, and excretion. Without water, you would die in a matter of days. Sports nutritionist Dr. Michael Colgan says that water is quite simply, “the most important nutrient in the body.”…”

So… how much water should we be drinking?

Before the guideline of “thirst” came into play (which by the way, I don’t agree with- WHY?), the most common general guideline for water intake was to drink eight to ten 8-oz glasses of water per day (64-80 oz per day). This may or may not be adequate, depending on a variety of factors. The 8 to 10 glasses guideline is okay as the minimum, but we should take into  account activity levels and caloric expenditure which will give you an even more accurate and individualized estimate of your water needs. Another interesting point to look at is that water needs may vary depending on many factors.

• Large individuals need more water than smaller people
• Highly active individuals need more than those who are inactive.
• Climate can also affect your hydration needs. If you live or work out in a hot and humid environment your water requirements will be higher.

If you want the best estimate of your water needs, you should factor in your activity level and the best way to measure your activity level is by daily calorie expenditure. The National Research Council’s recommended dietary allowance for water is 1.0 - 1.5 ml per kcal expended per day.The following chart lists the required water amount based on your total daily energy expenditure (TDEE) (Please view the post on caloric needs to determine your TDEE).

Calories expended –Water required
2000 calories –66 - 100 oz
2500 calories– 83 - 124 oz
3000 calories –100 - 149 oz
4000 calories –116 - 174 oz
5000 calories –132 - 199 oz

(There are 128 ounces in a gallon). The eight to ten glasses guideline (64 to 80 ounces) should be your minimum regardless of calories expended.

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Here are other interesting articles that I found on recommended water intake:

CNN article - Water: How much should you drink every day?

Water intoxication - it’s possible to drink too much water, but unless you are running a marathon or an infant, water intoxication is a very uncommon condition.

Water consumption calculator

USDA water & fluid needs

Bodybuilding.com Water Archives

FULL report : DIETARY REFERENCE INTAKES Water, Potassium, Sodium, Chloride, …

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To your health!

~ Vilma

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