Stanley, Why do you Drink So Much Water?

Have you ever noticed just how common it is for people to carry around water bottles now? This is not a new trend, nor do I think it is going away. I'm not even suggesting it should. I do want to take a closer look into why, however.

As a kid growing up in the 90's, I can safely say I never noticed anyone carrying water around, of any kind. Bottled water is actually a fairly recent phenomenon. My only memory as a kid of bottled water was something that was delivered to commercial buildings and some houses on a truck in a huge, blue bottle for the water cooler. Now, I regularly refill my water container (I prefer metal or glass) to stay hydrated at work, or during exercise. I also think it is kind of absurd just how popular and expensive some water containers have become.

So, what is the recommended amount people should be drinking?

• For healthy men, the Institute of Medicine (IOM) recommends a total of 15.5 cups (3.7 liters) of fluid each day¹.
• For healthy women, the IOM suggests 9 cups (2.7 liters) of fluid each day¹.
• For pregnant women, the IOM advises about 10 cups (2.4 liters) of water daily¹.
• For breastfeeding women, the IOM recommends about 12 cups (2.8 liters) of water daily¹.
• For endurance and strength athletes, the IOM suggests 16 to 24 ounces (0.5 to 0.7 liters) of additional fluid for every pound (0.5 kg) of body weight lost during exercise².

These recommendations cover fluids from water, other beverages, and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.

Drinking too much water can cause a rare but serious condition called hyponatremia, which is when the sodium levels in the blood become too low. This can lead to symptoms such as headache, confusion, nausea, vomiting, seizures, and coma⁴. Hyponatremia can occur in people who drink excessive amounts of water, especially if they lose electrolytes through sweating, vomiting, or diarrhea. To prevent hyponatremia, it is important to balance water intake with electrolyte intake, especially for athletes and people with certain medical conditions. I am still trying to figure this one out, especially on longer runs, like a marathon in hot, arid climates.

Drinking water can also affect the body's hunger cues, but not necessarily in a negative way. Some studies have shown that drinking water before meals can help reduce appetite and calorie intake, which may aid in weight management. However, drinking water alone is not enough to satisfy the body's nutritional needs, and it is essential to eat a balanced and varied diet that provides adequate energy, protein, vitamins, minerals, and fiber.

To stay hydrated and healthy, it is advisable to drink water when you are thirsty and monitor the color and amount of your urine. If your urine is pale yellow and you urinate about four to six times a day, you are likely well-hydrated. If your urine is dark yellow or brown, or you urinate less than three times a day, you may need to drink more water. You may also need to drink more water if you are in a hot or dry environment, if you are physically active, if you are sick, or if you are taking certain medications.

So, what if I am a runner or have a marathon coming up? The best hydration strategy for a marathon depends on your individual needs and preferences, but some general tips are:

• Start the race well-hydrated by drinking 2-3 ml of fluid per pound of body weight at least 4 hours before your run.
• Avoid drinking too much or too little water during the race, as both can cause problems like hyponatremia or dehydration.
• Aim to drink 400ml to 800ml of water per hour, but adjust your intake according to your thirst, sweat rate, weather conditions, and race duration.
• Include electrolytes in your hydration plan, either by adding portable packets to your water bottle or by alternating between water and sports drinks. I like to take salt/magnesium tablets before long runs and sometimes during, depending on duration.
• Use a running hydration vest or belt to carry your fluids conveniently and accessibly.
• Monitor your urine color and frequency to check your hydration status. If your urine is pale yellow and you urinate about four to six times a day, you are likely well-hydrated.

Remember, these are general guidelines, each person may have different needs. Mostly, I like to listen to my body's hunger and thirst cues, letting moderation guide my choices.

Sources:
(1) What is the recommended water intake per day?. https://microsoftstart.msn.com/en-us/health/ask-professionals/in-expert-answers-on-water/in-water?questionid=bk5s1ycc&type=nutrition&source=bingmainline_nutritionqna.
(2) Water: How much should you drink every day? - Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.
(3) How much water should I drink a day? - Harvard Health. https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink.
(4) How Much Water Should You Drink Every Day? - WebMD. https://www.webmd.com/diet/how-much-water-to-drink.
(5) undefined. https://microsoftstart.msn.com/.
(6) How much water should I drink a day? - Harvard Health. https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink.
(7) Water: How much should you drink every day? - Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.
(8) How Much Water Should You Drink Every Day? - WebMD. https://www.webmd.com/diet/how-much-water-to-drink.
(9) Getty Images. https://www.gettyimages.com/detail/photo/close-up-the-pouring-purified-fresh-drink-water-royalty-free-image/803155598.

Marathon hydration sources:
(1) The BEST Marathon Hydration Strategy According To Experts - Coach Parry. https://blog.coachparry.com/marathon-hydration-strategy/
(2) Nailing Your Marathon Hydration Strategy: A Comprehensive Guide. https://runningmybestlife.com/nailing-your-marathon-hydration-strategy-a-comprehensive-guide/.
(3) Hydration For Marathon: Best Tips, Strategies To Maximize The Performance.. https://healthystripe.com/blog/hydration-for-marathon.
(4) Marathon hydration plan: expert tips for race success - Red Bull. https://www.redbull.com/gb-en/marathon-hydration-plan-tips.
(5) Marathon hydration plan: expert tips for race success - Red Bull. https://www.redbull.com/ca-en/marathon-hydration-plan-tips.
(6) The BEST Marathon Hydration Strategy According To Experts - Coach Parry. https://blog.coachparry.com/marathon-hydration-strategy/.
(7) Nailing Your Marathon Hydration Strategy: A Comprehensive Guide. https://runningmybestlife.com/nailing-your-marathon-hydration-strategy-a-comprehensive-guide/.
(8) Nailing Your Marathon Hydration Strategy: A Comprehensive Guide. https://runningmybestlife.com/nailing-your-marathon-hydration-strategy-a-comprehensive-guide/.
(9) Hydration For Marathon: Best Tips, Strategies To Maximize The Performance.. https://healthystripe.com/blog/hydration-for-marathon
(10) Marathon hydration plan: expert tips for race success - Red Bull. https://www.redbull.com/gb-en/marathon-hydration-plan-tips.