You may be drinking too much water. Of course the title of this article is tongue
in cheek, but I do believe many people are over hydrated, which can be a
problem if not monitored.
I’ve noticed a trend in the fitness world where there’s a
constant preaching of “drink a lot of water”, “stay hydrated”, etc. almost to
the point of implying water is a panacea for all health and fitness related
problems.
Thirsty? Have a glass of water. Broke your leg? Have some water.
Of course I’m being a little sarcastic, but in a society
that often has a mindset of if a little is good, more must be great, I’m
starting to think water falls into that category. I’ve seen some water consumption suggestions
that are almost comical: 8 glasses per day, half your body weight in oz. of
water per day, if you’re an athlete one gallon per day.
For a few years now, we’ve all seen people walking around
gyms carrying a gallon sized water container.
Psychological issues aside, (“Look at me! I workout so hard I need a
gallon of water! Look at me! I know
water bottles come in more convenient sizes, but I carry around an inconvenient
one anyway! Look at me! I’m really NOT compensating
and trying to overcome other shortcomings!”) there is just no way a human being
needs a gallon of water per day. NO WAY.
And because of some of the silly suggestions I’ve seen, again
I go back to the “more is better” over simplification. I heard someone say once that we should look
for the “minimum effective dosage” in exercise.
And although he was referring to exercise and making fun of Cross-sh!t, I
thought it was funny, so it stuck with me. (“If 5 barbell snatches are good,
then 52 in a row must be GREAT!”)
But truthfully, the minimum effective dosage mindset applies
to everything: eating, exercise, life – if 2 Tylenol help your headache, that
doesn’t mean 24 will be better for you.
If one cup of coffee gives you a boost, that doesn’t mean six will be
better. One grilled chicken breast is
great – four will make you fat, 1 hour of exercise helping you doesn't mean six hours will help you more, etc.
Here’s the problem: if you over hydrate you mess up the
sodium to water ratios in your system – water levels go up, sodium levels go
down. Sodium aids not only in muscle function, including your heart, but brain function as well. Low sodium levels can cause
fatigue, nausea, reduced brain function, muscle weakness and cramps. Hyponatremia is the physical condition that
may necessitate medical treatment, but even before it sets in, many of the side
effects mentioned above can be present – just from sodium levels dropping due
to over hydration.
Spoiler alert: we’re going to discuss bodily functions
next. If that’s a little too “TMI” for
you skip the next part and go to the disclaimer and reminders at the bottom.
A good rule of thumb: if you’re urine is clear, you are over
hydrated. If you’re urine is pale, you’re right on the edge. If you’re urine is
yellow, you’re good. If you’re urine is dark, have some H2O.
And before we let you go here are a few other reminders:
You’re fluid levels are greatly related to your food intake
as well. Fruits and vegetables have a very high water content.
Although some beverages are diuretics, this doesn’t mean you’ll
die of dehydration if that’s all you have.
If all you had were non H2O beverages, you may have other health issues,
but dehydration isn’t one of them.
I am not a doctor or nutritionist. But much of what goes on in the fitness
industry doesn’t require a degree, only common sense.
But what was that Ben Franklin said about common sense?
Don't be this guy.
Don't be this guy.
