water question

[nino_emcee]

how mcuh water do you drink during the day?

[goldberg2310]

osu,

depends on so much things... normally you should take 200ml water/tea within one hour. best water is filtered one.

hope this helps. ;-)

[Shokei Marcsui]

I try to drink more water the day before training. I usually drink around 6 - 7 Ozarka bottles.

[nino_emcee]

I try to drink as much water as I can cause I took some suggestions that I shoud drink about 1 litre imidiately after work out. During the whole day I maybe drink more than 3 litres water. But the problem is that I'm in the bathroom every 15 min you know what I'm sayin'. So how could I drink much water witout going to pee so often?

why is that? and how much water is this?

Originally Posted by Shokei Marcsui

I try to drink more water the day before training. I usually drink around 6 - 7 Ozarka bottles.

[vapor]

Originally Posted by Shokei Marcsui

I try to drink more water the day before training. I usually drink around 6 - 7 Ozarka bottles.

uhhh....how big are said Ozarka bottles?

500ml?
1 liter?

Without fail, I always drink a liter of water from the time I wake up until noon.
More after that too!


vapor

[Shokei Marcsui]

.5 L (1 PT, 0.9 FL OZ)

So that makes 3 to 3.5 L of water.

No real reason, I love water and it's free at work. I used to drink diet coke but after watching a commentary on the effects of carbonated water to your teeth I stopped.

The drinking 6 - 7 bottles on days before training is just my own superstition. Nothing medically or scientifically related. I just don't like drinking anything other than water day before training. On the other hand, I have been known to have a red bull right before.

[supergroup7]

Isn't anyone a little concerned about drinking too much water?

I know of a condition called "water intoxication" wherein too much water is ingested, and your body suffers.

"From the cell's point of view, water intoxication produces the same effects as would result from drowning in fresh water. Electrolyte imbalance and tissue swelling can cause an irregular heartbeat, allow fluid to enter the lungs, and may cause fluttering eyelids. Swelling puts pressure on the brain and nerves, which can cause behaviors resembling alcohol intoxication.

The kidneys of a healthy adult can process fifteen liters of water a day! You are unlikely to suffer from water intoxication, even if you drink a lot of water, as long as you drink over time as opposed to intaking an enormous volume at one time. As a general guideline, most adults need about three quarts of fluid each day. Much of that water comes from food, so 8-12 eight ounce glasses a day is a common recommended intake."

This is the part that I become concerned about: the fact that much of our water comes from the food we eat. So by adding extra large amounts of water to our day, can we be damaging our body by asking too much from our kidneys, and organs to work in an over-watered situation?

[Shokei Marcsui]

• Exercise. The more you exercise, the more fluid you'll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but 13 to26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm.
  During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Fluid also should be replaced after exercise. Drinking 16 ounces of fluid per pound of body weight lost during exercise is recommended.
• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 2,500 meters (8,200 feet) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade, Powerade or Ceralyte. Certain conditions, including bladder infections or urinary tract stones, also require increased water intake. On the other hand, certain conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
• Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are lost especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.4 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.0 liters (about 12.5 cups) of fluids a day.

• Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
• Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

[seienchin]

This is a complex question, because there is no "one" correct answer. Your fluid requirements depend on a number of factors:
1. How much you lose through sweat/exercise
2. How much you lose through invisible loss - the water in the air you breathe out (also increased in exercise)
3. The composition of your diet -if you eat lots of "wet" foot, like soups, you might need less
4. Your local climate/heat, humidity - this will impact 1, 2 and probably 3.
5. Your individual body adaptation - people from hot climates sweat with different composition to those from cold climates, generally. Those of us from hot climates lose less sodium in our perspiration.
5. Medications or supplements you take

With all of these factors interacting, it just isn't possible to give an absolute blanket rule. However, one thing that is broadly agreed is that if you only drink when thirsty, especially as an athlete, you won't drink enough.

If your urine is yellow - you are either taking vit b supplements and peeing them out, or you are dehydrated, or both. this especially is true if you are looking at it in the toilet water. If the toilet water is yellow after you have peed in it, your urine is way too concentrated. Drink more.m Your urine should be pale, and it should be almost undetectable once it is diluted in the toilet.

The most accurate way of assessing how much fluid you lose in training is a before and after weight. EAch 1kg of weight loss is 1 litre of fluid, and must be replaced. As noted by Vapor and Marcsui, hydrating BEFORE class helps.

Water intoxication is an extremely rare condition, but can be seen in individuals who are accustomed to high sodium intake suddenly changing to none. Water intoxication tends to occur in people whose normal defence mechanisms are compromised, such as people with mental illness or dementia. They just can't judge when to stop drinking.

I did a 100km cycle last sunday, and tried something new with my fluids - I used paediatric oral rehydration solution, at 1/2 strength. This worked amazingly well for me. I have never felt as well at the end of 4 solid hours of activity in the heat. The reason I chose this formulation was that it has sodium and potassium in it, and is not too sweet. I chose 1/2 strength because I have lived in hot climates all my life, and I don't lose a lot of sodium in my perspiration. Just a suggestion...but it was far, far better than any sports solution I have ever used. Much less tasty, but my body just lapped it up. I aimed for 750ml fluid per hour of cycling, and managed to drink this while I rode. I was still dehydrated at the end, with a deficit of about another 1.5 litres, but not critical. There were many riders who had to withdraw with cramps and fatigue.

So - how much do I drink in a day - it depends on the day. If I am in the office (air conditioned all day) and no exercise. About 2 litres. If I am doing an hour of exercise - about 3 litres. If I am hiking or cycling, as above, I am for an amount that will replace what I estimate I will lose. I go 4-500ml per hour for hiking, 750ml per hour for cycling.

These figures should be higher for people who are bigger than me.

[Bloke]

About 1-2 litres per day.

[Martin H]

I try to drink a a minimum of 2 of litres spread out during the day of practice. after training I drink 1-2 litres more. Usually about a litre in the sauna after training, and 0.5-1 litre more when I get home.
I tend to get very bad headaches after training if drink less before training, and after training I need atleast one litre, with anything more not hurting me.
When not training, I get by on about 1-1.5 litre a day.

Tap water -swedish tap water is generally much better quality (both in taste and health aspects) than any expensive bottled water.

As a general rule, if you feel thirsty -drink. Except for the problems of training with a full stomach of water, there are no health-risk from drinking water when thirsty. The risk comes from forcing yourself to drink when you are not thisty (but the ammount of water you need to drink before it becomes bad for you is ridiculous. You have to really WORK to reach it), and from NOT drinking when your body needs it (which is much MUCH more common).

[Shokei Marcsui]

The risk comes from forcing yourself to drink when you are not thisty (but the ammount of water you need to drink before it becomes bad for you is ridiculous.

I've read that if you are already thirsty, then it means that your body is mildly dehydrated. Amount of hydration depends on numerous factors as listed above. On average 2 - 3 liters of water a day is good. I sweat profusely though. After kyokushin class I look like I just stepped out of a shower.

[seienchin]

Originally Posted by Martin H

The risk comes from forcing yourself to drink when you are not thisty (but the ammount of water you need to drink before it becomes bad for you is ridiculous. You have to really WORK to reach it), and from NOT drinking when your body needs it (which is much MUCH more common).

Originally Posted by Shokei Marcsui

I've read that if you are already thirsty, then it means that your body is mildly dehydrated. Amount of hydration depends on numerous factors as listed above. On average 2 - 3 liters of water a day is good. I sweat profusely though. After kyokushin class I look like I just stepped out of a shower.

My understanding is that those of us who live in hot climates tend to be chronically dehydrated, and no longer sense thirst (any more than you can feel your underwear after you put it on) - the sensation is just filtered out by your brain.

People in colder climates are better at sensing when they are thirsty. (to take my analogy further - for the amusement of all - they are like the person who has gone naked all their life - they will feel quite uncomfortable wearing any kind of undies for quite some time, as they have not habituated, and can still "sense").



PS - I looove the multiquote button!

[Martin H]

A quick check.
Men require 3.7 litre water on avarage a day -but that includes water that is bound in food aswell as what is drunk as liquid
Women require 2.7 L a day on average.

Recommendation is for men to drink 3 L a day, and for women to drink 2.2 L.
More if you physical exert yourself or suffer from heat (ie, anything that makes you sweat).

PS. mulit-quote button?? That is new!

[Shokei Marcsui]

Sounds right. I don't eat my vegetables as much or as often as I should.

[Paedde]

I drink about 5 litre per day, up to 6 when training
Just water and a bit milk in the morning

People say that's pretty much, but I feel really good since I started drinking so much water

[nino_emcee]

Alright Paedde, but how often do you go to the bathroom when you drink 5-6 litre a day? and what do u weigh?

Originally Posted by Paedde

I drink about 5 litre per day, up to 6 when training
Just water and a bit milk in the morning

People say that's pretty much, but I feel really good since I started drinking so much water

[Paedde]

Originally Posted by nino_emcee

Alright Paedde, but how often do you go to the bathroom when you drink 5-6 litre a day? and what do u weigh?

Very often

Just 65kg yet

But it's rising since I started Kyokushin