Category Archives: water

World Water Day!

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Disclaimer: This my post from last’s year World Water Day!

World Water Day

Today is World Water Day.

March 22nd is a day to celebrate clean water, but unfortunately over 884 million people worldwide lack access to clean water. That’s approximately 1 in 8 people, or 3x the population of the United States! What’s more disgusting is the fact than more people have cell phones than a toilet!

In the United States we take water for granted. In most parts of the country water is in abundance. We have large pools filled with water, lush green 18-hole golf courses in the middle of the desert in Arizona, large lakes in Maine filled with edible fish and water in many areas of the country that we can drink from the faucet. Many areas in world DO NOT have access to clean water. Without water there is no life. We live in a society that is very fast-paced and material driven. We freely spend our money on bottled mineral water than costs $5 a liter when we can use a reusable bottle filled with tap water that is essentially the same!

Here are some water facts provided by Water.org:

  • 3.575 million people die every year from water-related illnesses! That is the equivalent of the entire population of Los Angeles.
  • An American taking a 5 minute shower a day uses more water than a person living in a developing country slum uses in a typical day.
  • One child dies every 20 seconds from a water-related disease.
  • Investment in safe drinking water and sanitation contributes to economic growth in a country. The WHO estimates that for each $1 invested there is a return on $3-$34 depending on the region and technology.
  • Investment in drinking-water and sanitation would result in 272 million more school attendance days a year!
  • In just one day over 200 million hours are consumed by women collect water for their families! That is equivalent to building 28 Empire State building a day!
As a biochemist, graduate public health student, aspiring nutritionist, and an endurance athlete I understand the importance of water. Without water there is no life on this planet. Unfortunately, many people in developed countries take water for granted. Many also choose to consume unhealthy beverages, such as energy drinks, soda, alcohol, and specialty coffee drinks. Having these items every once in a while is okay, but many choose one or even more of these a day! Not only do these items contribute to the rising obesity rate, but they are costly! For $25 you can give a person in a developing country water for LIFE! Forgo your daily Red Bull or Starbucks latte for a week and give someone a life through clean water! Not only is it healthy for your body, but you will feel good about your decision to change someone’s life!

Now, if you’re lucky enough to be out enjoying this very rare 80 degree sunny day in March in Maine, pounding the pavement on your legs or bike, you’ll probably need to take a cold drink of water or sports drink so you don’t get dehydrated. As you take that refreshing sip, remember that there is close to ONE BILLION people who do not have access to clean water across the globe!

For more information on World Water Day, the water crisis, or to donate check out:
Remember: Water = Life!
 

Nutrition Tuesday: Hydration

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Water and hydration is essential to life. Water makes up about 66% of the human body. Water runs through the blood, inhabits cells, and everywhere in between. Our brains are actually composed of about 85% water and proper hydration plays a role in memory functions (2). So start your morning off with a big old glass of H2O!

Proper hydration is also essential to sports performance. Studies have found that athletes who lose as much as 2% of their body weight through sweating can have a drop in blood volume which results in the heart having to work harder to circulate the blood. A drop in blood volume can also lead to muscle cramps, dizziness, fatigue, and heat illnesses such as heat exhaustion or heat stroke (3).

Common causes of dehydration in athletes are:

  • Inadequate fluid intake
  • Excessive sweating
  • Failure to replace fluids losses during activity and post-activity
  • Exercising in dry, hot environments
  • Drinking only when thirsty

Common ways athletes lose water:

  • High Altitude – Exercising at altitude increases your fluid losses and thus increasing your fluid needs.
  • Temperature – Exercising in the heat increases your fluid losses. Also, exercising in cold temperatures can impair your ability to recognize fluid losses and more fluid is lost during respiration.
  • Sweating – Everyone has their own unique sweat lost rate. It is important to know your sweat lost rate to be ability to calculate your hydration needs for daily activities, during exercise, and post-exercise recovery.
  • Exercise duration and intensity – The longer the the exercise period, the more you need to drink.

How to calculate your sweat rate:

  1. Empty your bladder and weigh yourself nude. Record weight.
  2. Do workout and drink as you normally would.
  3. Record approximate volume of fluid intake during exercise.
  4. Towel dry, empty bladder, and weight yourself nude again. Record weight.
  5. Subtract post-exercise weight from pre-exercise weight to get the number of pounds you lost during exercise.
  6. To find out how much fluid ounces of water you lost, multiply pounds lost by 16 to get the fluid ounces of water you lost during exercise.
  7. To determine hourly fluid intake needs, add to ounces of fluid you lost during exercise to the number of fluid ounces you consumed during exercise and divide by the number of hours spent exercising.

Note: Sweat rate can vary due to heat, humidity, and an elevated heart rate. Humidity levels over 75% will contribute to an increased risk of heat injury. When heat and humidity are above 75 degrees and 75%, respectively, multiple your hourly fluid needs by a factor of 1.2-1.6 (4).

Here’s a great handout from the University of Arizona on fluid needs and recovery: Sweat Rate and Fluid Replacement Calculations with Recovery Plans

General Guidelines for Hydration (3)

Hydration throughout the day:

  • Drink about 6-8 8 oz of water a day (whether you plan on exercising or not)

Hydration pre-exercise:

  • Drink about 15-20 fl oz, 2-3 hours before start of exercise
  • Drink 8-10 fl oz, 10-15 min before start of exercise

Hydration during exercise:

  • Drink 8-10 fl oz every 10-15 min during exercise
  • If exercising longer than 90 mins or 60 minutes at high intensity, drink 8-10 fl oz of sports drink every 15-20 minutes 

Hydration after exercise:

  • Drink 20-24 fl oz of water for every pound lost during exercise
  • Consume a 4:1 ratio of carbohydrate to protein drink within 2 hours of exercise to replenish glycogen stores

Now, in rare cases, it is possible to consume too much water. This is called hyponatremia, or water intoxication. Drinking excessive water can cause a low concentration of sodium in the bloodstream and could possibly lead to death.

I have a few posts in the works on sports drinks and recovery drinks so look for those in the near future!

Have a happy, safe, and hydrated 4th of July! Remember, alcohol actually dehydrates you so drink lots of water!

References

1. Gowin J. Why Your Brain Needs Water. Available at: http://www.psychologytoday.com/blog/you-illuminated/201010/why-your-brain-needs-water. Accessed July 3, 2012.
2. Exercise and Fluid Replacement, ACSM Position Stand, American College Of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.
3. How to Caluclate Your Sweat Rate. Available at: . Accessed July 3, 2012.

Nutrition Tuesday: Hydration

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Water and hydration is essential to life. Water makes up about 66% of the human body. Water runs through the blood, inhabits cells, and everywhere in between. Our brains are actually composed of about 85% water and proper hydration plays a role in memory functions (2). So start your morning off with a big old glass of H2O!

Proper hydration is also essential to sports performance. Studies have found that athletes who lose as much as 2% of their body weight through sweating can have a drop in blood volume which results in the heart having to work harder to circulate the blood. A drop in blood volume can also lead to muscle cramps, dizziness, fatigue, and heat illnesses such as heat exhaustion or heat stroke (3).

Common causes of dehydration in athletes are:

  • Inadequate fluid intake
  • Excessive sweating
  • Failure to replace fluids losses during activity and post-activity
  • Exercising in dry, hot environments
  • Drinking only when thirsty

Common ways athletes lose water:

  • High Altitude – Exercising at altitude increases your fluid losses and thus increasing your fluid needs.
  • Temperature – Exercising in the heat increases your fluid losses. Also, exercising in cold temperatures can impair your ability to recognize fluid losses and more fluid is lost during respiration.
  • Sweating – Everyone has their own unique sweat lost rate. It is important to know your sweat lost rate to be ability to calculate your hydration needs for daily activities, during exercise, and post-exercise recovery.
  • Exercise duration and intensity – The longer the the exercise period, the more you need to drink.

How to calculate your sweat rate:

  1. Empty your bladder and weigh yourself nude. Record weight.
  2. Do workout and drink as you normally would.
  3. Record approximate volume of fluid intake during exercise.
  4. Towel dry, empty bladder, and weight yourself nude again. Record weight.
  5. Subtract post-exercise weight from pre-exercise weight to get the number of pounds you lost during exercise.
  6. To find out how much fluid ounces of water you lost, multiply pounds lost by 16 to get the fluid ounces of water you lost during exercise.
  7. To determine hourly fluid intake needs, add to ounces of fluid you lost during exercise to the number of fluid ounces you consumed during exercise and divide by the number of hours spent exercising.

Note: Sweat rate can vary due to heat, humidity, and an elevated heart rate. Humidity levels over 75% will contribute to an increased risk of heat injury. When heat and humidity are above 75 degrees and 75%, respectively, multiple your hourly fluid needs by a factor of 1.2-1.6 (4).

Here’s a great handout from the University of Arizona on fluid needs and recovery: Sweat Rate and Fluid Replacement Calculations with Recovery Plans

General Guidelines for Hydration (3)

Hydration throughout the day:

  • Drink about 6-8 8 oz of water a day (whether you plan on exercising or not)

Hydration pre-exercise:

  • Drink about 15-20 fl oz, 2-3 hours before start of exercise
  • Drink 8-10 fl oz, 10-15 min before start of exercise

Hydration during exercise:

  • Drink 8-10 fl oz every 10-15 min during exercise
  • If exercising longer than 90 mins or 60 minutes at high intensity, drink 8-10 fl oz of sports drink every 15-20 minutes 

Hydration after exercise:

  • Drink 20-24 fl oz of water for every pound lost during exercise
  • Consume a 4:1 ratio of carbohydrate to protein drink within 2 hours of exercise to replenish glycogen stores

Now, in rare cases, it is possible to consume too much water. This is called hyponatremia, or water intoxication. Drinking excessive water can cause a low concentration of sodium in the bloodstream and could possibly lead to death.

I have a few posts in the works on sports drinks and recovery drinks so look for those in the near future!

Have a happy, safe, and hydrated 4th of July! Remember, alcohol actually dehydrates you so drink lots of water!

References

1. Gowin J. Why Your Brain Needs Water. Available at: http://www.psychologytoday.com/blog/you-illuminated/201010/why-your-brain-needs-water. Accessed July 3, 2012.
2. Exercise and Fluid Replacement, ACSM Position Stand, American College Of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.
3. How to Caluclate Your Sweat Rate. Available at: . Accessed July 3, 2012.

Nutrition Tuesday: Hydration

Posted on by
Reply

Water and hydration is essential to life. Water makes up about 66% of the human body. Water runs through the blood, inhabits cells, and everywhere in between. Our brains are actually composed of about 85% water and proper hydration plays a role in memory functions (2). So start your morning off with a big old glass of H2O!

Proper hydration is also essential to sports performance. Studies have found that athletes who lose as much as 2% of their body weight through sweating can have a drop in blood volume which results in the heart having to work harder to circulate the blood. A drop in blood volume can also lead to muscle cramps, dizziness, fatigue, and heat illnesses such as heat exhaustion or heat stroke (3).

Common causes of dehydration in athletes are:

  • Inadequate fluid intake
  • Excessive sweating
  • Failure to replace fluids losses during activity and post-activity
  • Exercising in dry, hot environments
  • Drinking only when thirsty

Common ways athletes lose water:

  • High Altitude – Exercising at altitude increases your fluid losses and thus increasing your fluid needs.
  • Temperature – Exercising in the heat increases your fluid losses. Also, exercising in cold temperatures can impair your ability to recognize fluid losses and more fluid is lost during respiration.
  • Sweating – Everyone has their own unique sweat lost rate. It is important to know your sweat lost rate to be ability to calculate your hydration needs for daily activities, during exercise, and post-exercise recovery.
  • Exercise duration and intensity – The longer the the exercise period, the more you need to drink.

How to calculate your sweat rate:

  1. Empty your bladder and weigh yourself nude. Record weight.
  2. Do workout and drink as you normally would.
  3. Record approximate volume of fluid intake during exercise.
  4. Towel dry, empty bladder, and weight yourself nude again. Record weight.
  5. Subtract post-exercise weight from pre-exercise weight to get the number of pounds you lost during exercise.
  6. To find out how much fluid ounces of water you lost, multiply pounds lost by 16 to get the fluid ounces of water you lost during exercise.
  7. To determine hourly fluid intake needs, add to ounces of fluid you lost during exercise to the number of fluid ounces you consumed during exercise and divide by the number of hours spent exercising.

Note: Sweat rate can vary due to heat, humidity, and an elevated heart rate. Humidity levels over 75% will contribute to an increased risk of heat injury. When heat and humidity are above 75 degrees and 75%, respectively, multiple your hourly fluid needs by a factor of 1.2-1.6 (4).

Here’s a great handout from the University of Arizona on fluid needs and recovery: Sweat Rate and Fluid Replacement Calculations with Recovery Plans

General Guidelines for Hydration (3)

Hydration throughout the day:

  • Drink about 6-8 8 oz of water a day (whether you plan on exercising or not)

Hydration pre-exercise:

  • Drink about 15-20 fl oz, 2-3 hours before start of exercise
  • Drink 8-10 fl oz, 10-15 min before start of exercise

Hydration during exercise:

  • Drink 8-10 fl oz every 10-15 min during exercise
  • If exercising longer than 90 mins or 60 minutes at high intensity, drink 8-10 fl oz of sports drink every 15-20 minutes 

Hydration after exercise:

  • Drink 20-24 fl oz of water for every pound lost during exercise
  • Consume a 4:1 ratio of carbohydrate to protein drink within 2 hours of exercise to replenish glycogen stores

Now, in rare cases, it is possible to consume too much water. This is called hyponatremia, or water intoxication. Drinking excessive water can cause a low concentration of sodium in the bloodstream and could possibly lead to death.

I have a few posts in the works on sports drinks and recovery drinks so look for those in the near future!

Have a happy, safe, and hydrated 4th of July! Remember, alcohol actually dehydrates you so drink lots of water!

References

1. Gowin J. Why Your Brain Needs Water. Available at: http://www.psychologytoday.com/blog/you-illuminated/201010/why-your-brain-needs-water. Accessed July 3, 2012.
2. Exercise and Fluid Replacement, ACSM Position Stand, American College Of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.
3. How to Caluclate Your Sweat Rate. Available at: . Accessed July 3, 2012.