What Happened to Water?
Do you want to cut 132 calories from your diet? Drink water. Yes, high fructose corn syrups (HFCS) provide a sweeter taste than other sweeteners and are relatively cheap to manufacture. But is it worth the extra 132+ cal a day that Americans consume on HFCS alone? Did you know that from 1977 to 1998 the greatest increase in caloric sweetener intake was from fruit drinks (i.e. SunnyD, Caprisun, Kool-Aid, and other fruit juices) and soft drinks like Pepsi and Coke?
Why am I making such a fuss? The underlying question is – Why is water needed? Water provides hydration and irrigation to trillions of cells, plays a role in the transportation of nutrients and aids in the functioning of almost every organ and biochemical process. It is necessary for blood flow and oxygen delivery. And for those of you battling the bulge, water is critical for proper weight loss.
Two-thirds of Americans drink less than the recommended eight glasses of water a day. At any given time, approximately 75% of Americans are chronically dehydrated. In fact, Americans are so out of touch with their water needs that 37% confuse hunger for what is really thirst. Besides causing dry mouth, dehydration makes eyes appear sunken into the eye sockets and/or decreases tearing in the eyes. But the sure-tell sign of lack of water is the darkening of urine, a decrease in or the absence of urination.
Did you know that lack of water is the biggest trigger of daytime fatigue and can be the culprit behind weakness or lightheadedness? Fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page can be caused by a drop in body water of only 2%. MILD dehydration will slow down your metabolism as much as 3%. Now add exercise to the picture. Water replacement during exercise is extremely important. Without doing so your body may be impaired to properly dissipate heat, which can put unnecessary stress on your cardiovascular system and elevate you body’s core temperature.
By now you should be wondering just how much water you need. In general, a person’s minimal water requirement is half their body weight in ounces. But if you exercise, you need to replenish your water. Example: If 1 kg of fluid is lost during exercise, the individual should consume 1.5 liters of fluid to achieve rehydration. The National Athletic Trainers Association has concluded that well-designed sports drinks are superior to plain water for rehydration because they increase voluntary intake and allow for more effective rehydration. Cold drinks are absorbed faster than warm drinks. The fluid replacement for exercise lasting less than one hour should focus predominately on water. The fluid for exercise exceeding one hour should contain 30 - 40 mEq of sodium, chlorine, and deliver 50 g of carbohydrate per hour. Solutions that contain trace amounts of glucose are absorbed more rapidly than water.
I get thirsty when I hear people say that they’ll drink when they are thirsty. My response – BAD IDEA. Because thirst is a delayed response to dehydration and is not a precise mechanism in preventing dehydration, it should not be used as an indication to drink water. Clearly stated, if you are thinking about being thirsty, it’s too late – you are dehydrated.
Rather than “being what you eat” you’re really what you drink. Here are some human anatomy facts to think about: Overall, the human body is comprised of approximately 70% water. Your muscles are 70 – 75% water. The human brain is 74% water. Blood is made of 82% water. Even teeth contain 5% water. Get the picture?
So, do you want health and vitality enhancement, a boost in mental alertness, an increase in physical stamina? Drink water. As reported by both the New England Journal of Medicine and the Journal of the American Dietetic Association, drinking just five glasses of water daily has been shown to decrease the risk of bladder cancer by 50%, breast cancer by 79%, and colon cancer by 45%. Preliminary research has indicated that drinking eight to ten glasses of water a day could significantly ease joint and back pain for up to 80% of sufferers.
Got water? I hope so.
DiAnn has her Master’s of Education in Health & Kinesiology and is a Cooper Institute Certified Physical Fitness Specialist, NWMAF Certified Self Defense Instructor, NDEITA Certified Group Fitness Instructor, American Taekwondo Association Registered Black Belt, Research Assistant for The Institute for Human Factors, American Women’s Self Defense Association (AWSDA) State Director & 2003 Seminar Instructor, and AWSDA Certified Rape Prevention Instructor. She is the founder and manager of W.O.W.® - Women Only Workout, LLC, which offers personal training, fitness classes and self defense for women courses and can be contacted through www.womenselfdefense.net.
REFERENCES
Bray, G.A., Nielsen, S.J. & Popkin, B.M. (2004). Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. American Journal of Clinical Nutrition, 79 (4), 537-543. Retrieved July 26, 2006, from Pubmed Research Library Database.
Eldridge, J. (2005). Training and Conditioning Methods. Department of Kinesiology, University of Texas of the Permian Basin, KINO 6312, Department of Health and Kinesiology.
Powers, S.K. & Howley, E.T. (2004). Exercise Physiology: Theory and Application to Fitness and Performance. New York, NT: McGraw-Hill.
ARTICLE PUBLICATION CITATION
Stasik, D.L. (2007, November). What Happened to Water? HealthWise, 7, 31.
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Tags: calories, cancer, dehydration, exercise, fatigue, fitness, health, hydration, metabolism, obesity, water