Water is essential for the body to function normally. Dehydration is a concern for health and athletic performance. There is a lot of emphasis on proper hydration for sports and this is beneficial but some things are controversial. Over the years there have developed many myths about hydration; some based on misinformation and others evolved out of aggressive marketing by water and sports drink manufacturers.
Here are the myths:
Thirst Means Dehydration
In a normal healthy individual thirst comes on before dehydration. It is a signal of fluid being loss and a trigger to drink. For most people it is the best guide to know your proper hydration level. Thirst does not have to be avoided, but once you feel it, you should respond and drink.
Eight Glasses a Day
The daily requirement of water intake in individuals is variable. On average it is between two and three liters. This does not mean you need to take this much in pure water; other drinks and foods make up for a large part of this. Some fruits and vegetables contain in excess of 90% water and are an important source for fluids.
Caffeine in Coffee and Soft Drinks
It is true that caffeine has a dehydrating effect, but caffeine drinks also contain fluid. In normal amounts of less that a few cups a day the hydrating effect of the liquid is greater than the effect of caffeine. This is not so in concentrated energy caffeine drinks and caffeine pills which should be avoided.
You Can’t Drink Too Much Water
Drinking too much water can be a dangerous thing, especially in high intensity endurance activities. The body handles fluids and electrolytes differently under these conditions of high stress and can lead to a dangerous condition called hyponatremia. Anyone participating in these intense sports should consult a professional regarding proper strategies in these conditions.
Water for Weight Loss
Water itself will have no effect on weight loss directly. If you are substituting high sugar drinks for water there will be less calorie intake. Or if you are eating a lot of vegetables with water content this may have the effect to decrease appetite (unfortunately this doesn’t apply to eating large quantity of fruits because the high sugar content means more calories and can also trigger rebound hunger shortly afterwards).
Sports Drinks
For most athletes and exercises water is appropriate for hydration. For some people the flavouring in sports drinks may increase their intake. Electrolytes in sports drinks are usually not needed in people who exercise less than an hour. Occasionally at high temperatures a person that sweats a lot of salt, for example if you find white streaks on your skin or clothes after exercise, some electrolytes in your drink can help replenish the salts while exercising.
Urine must be Clear
Urine is normally a clear yellowish colour. The colour of urine can be affected by foods that you eat. Completely clear urine is an indication that you are hydrated to the point that whatever comes in is going directly out. Darker urine, like apple juice, is a sign of dehydration and it means it’s a good time to take on more fluids
Prepare With Lots Water and Electrolyte Beforehand.
If you are completely hydrated you cannot build up a reserve. The body has no means to store extra water or electrolytes. At this point the kidneys eliminate straight away anything you are adding to your body. This is why it is important to replenish during and after sports but usually not before.
Hydration is important, but so is common sense. Be sure to have adequate drink to optimize performance and health, but don’t buy into every thing you hear.