Water…8 Glasses a Day?
For many years, Americans have been encouraged to drink eight 8-ounce glasses a water a day. Despite carrying a water bottle in the car and to work, some people still struggle with drinking the recommended amount. Whether they dislike the taste of water or simply cannot drink eight glasses a day without feeling uncomfortable,
those who do not follow the guidelines feel guilty…stating "I know I should drink more water".
Many weight loss gurus have incorporated "drink more water" into their weight loss regimen, claiming that water helps people feel full and therefore one will eat less food, and that water flushes toxins released by the body as it burns fat-suggestions that have no credible medical basis.
Many experts have begun questioning the eight 8-ounce glasses of water a day recommendation…inquiring into where exactly did this recommendation come from? This in fact, seems to be a mystery!
This general recommendation does not take into effect exercise, amount of body fat or if a person works outside various climates, and therefore, is not tailored to the individual.
Understanding the individual needs is just one element in the debate over pure water intake and the amounts of fluid taken in through food and other beverages. There is much controversy over the effects of caffeinated and alcoholic beverages, and just how much water does one obtain through food? Studies have shown that most people do retain some fluid, but not all. The bottom line is that the recommendation for eight 8-ounce glasses of water a day, probably serves as a friendly reminder to drink more water. And for those who fall short of the suggestion, hopefully you are consuming enough fruits and vegetables, soups and other beverages to maintain good hydration.
Water intake should be estimated on the amount of calories one consumes. For example, if an older adult is not consuming as much food, then he or she does not need as much fluid". The best advice is to watch for changes in frequency of urination. If it is dark in color and concentrated, you should pay more attention to the amount of fluid you are drinking.
So is it possible that one can drink too much water? Yes, water toxicity can have severe consequences, especially in young children, older adults, people who work outside in very hot climates and high-endurance athletes. Water toxicity is a condition resulting in dilution of sodium in the blood. The symptoms include confusion, severe headaches and uncomfortable feeling of bloating, usually appearing within 2-24 hours of over-consumption. Water toxicity, when sodium levels are extremely low, can result in coma, seizures and even death.
When athletes drink sports beverages, water toxicity tends to pose less of a threat. When an athlete drinks water alone, there is always potential to diluting blood sodium in response to fluid overload. Sports drinks are helpful in expediting fluid movement through the gut and providing the body with the fluid it needs during exercise. However, these drinks may be inappropriate for less active children.
Most people probably do not need to worry about over-consumption of fluids and water toxicity. For people who drink more than the recommendation, it probably will not cause any harm. For those who drink less than the recommendation, try to include lots of fruits, vegetables, soups and other beverages to maintain balance. When push comes to shove, the suggestion to drink "eight 8-ounce glasses of water a day", is good reminder to drink more water!
References:
1) Fiske, H. 8x8 Measuring Water's Benefits and Optimal Intake Recommendations. Today's Dietitian. 2003;5:No.1: 23-24.
2) Websites: Web MD.