How many times have you heard or read the recommendation to drink at least eight eight-ounce glasses of water a day for health reasons? Or that using thirst to drive your drinking habits is not adequate to stay properly hydrated? Or that caffeinated beverages such as sodas and coffee can cause dehydration? Probably way too many, considering that all three are essentially hog wash!
That's right, according to the recent findings of an Institute of Medicine panel of U.S. and Canadian scientists that convened for setting water recommendations for the general public, none of those statements hold water (sorry). What they did conclude is that men need an average of 16 cups of water a day and women need 11 cups. But that doesn't mean you need to drink that much water. All the fluid you consume each day is included in that 16 cups, including soda, tea, coffee, milk, even alcohol (if in moderation), and don't forget the moisture in foods. They suggest that there is an extreme variability in water requirements for every individual that depends on climate, activity level, and how much they sweat. This makes a recommendation like "eight of eight" antiquated. When it comes right down to it most people will be fine if they just drink when they are thirsty.
I typically recommend higher values of "water" intake (up to 1 gallon for some individuals) for other reasons besides health. Water has no calories, yet makes you feel full. This means that dieters fare better the more water they drink. There also is the volumizing effect of supplements like creatine that require extra water. And of course, intense exercise dramatically increases your fluid requirements. So drink up if your goal is to lose fat or gain muscle mass. If not, you'll be fine by letting your thirst determine the drinking.
Don't forget you get a good amount of water from the foods you eat. This list gives you an idea of how much water you get from some common foods.
Reference:
Institute of Medicine press release, February 11, 2004. USDA Nutrient Database
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That's right, according to the recent findings of an Institute of Medicine panel of U.S. and Canadian scientists that convened for setting water recommendations for the general public, none of those statements hold water (sorry). What they did conclude is that men need an average of 16 cups of water a day and women need 11 cups. But that doesn't mean you need to drink that much water. All the fluid you consume each day is included in that 16 cups, including soda, tea, coffee, milk, even alcohol (if in moderation), and don't forget the moisture in foods. They suggest that there is an extreme variability in water requirements for every individual that depends on climate, activity level, and how much they sweat. This makes a recommendation like "eight of eight" antiquated. When it comes right down to it most people will be fine if they just drink when they are thirsty.
I typically recommend higher values of "water" intake (up to 1 gallon for some individuals) for other reasons besides health. Water has no calories, yet makes you feel full. This means that dieters fare better the more water they drink. There also is the volumizing effect of supplements like creatine that require extra water. And of course, intense exercise dramatically increases your fluid requirements. So drink up if your goal is to lose fat or gain muscle mass. If not, you'll be fine by letting your thirst determine the drinking.
Don't forget you get a good amount of water from the foods you eat. This list gives you an idea of how much water you get from some common foods.
<TABLE style="BORDER-RIGHT: #444444 1px solid; BORDER-TOP: #444444 1px solid; BORDER-LEFT: #444444 1px solid; BORDER-BOTTOM: #444444 1px solid" border=0><TBODY><TR><TD>Food Water</TD><TD align=right>Content (cups)</TD></TR>
<TR><TD>Cucumber (1 large)</TD><TD align=right>1.25</TD></TR><TR><TD>Watermelon (1 wedge)</TD><TD align=right>1.1</TD></TR><TR><TD>Asian Pear (1 large) </TD><TD align=right>1 </TD></TR><TR><TD>Chicken Noodle soup (1 cup) </TD><TD align=right>1</TD></TR><TR><TD>Corn (1 cup) </TD><TD align=right>0.9</TD></TR>
<TR><TD>Salad (1.5 cups) </TD><TD align=right>0.9</TD></TR><TR><TD>Lowfat Yogurt (1cup) </TD><TD align=right>0.8</TD></TR><TR><TD>Lowfat Cottage Cheese (1 cup) </TD><TD align=right>0.8</TD></TR><TR><TD>Baked beans (1 cup) </TD><TD align=right>0.8</TD></TR><TR><TD>Baked Potato (1 medium) </TD><TD align=right>0.6</TD></TR><TR><TD>Brown Rice (1 cup) </TD><TD align=right>0.6</TD></TR><TR><TD>Grapes (1 cup) </TD><TD align=right>0.6</TD></TR><TR><TD>Apple (1 medium) </TD><TD align=right>0.5</TD></TR><TR><TD>Oatmeal (1 cup) </TD><TD align=right>0.5</TD></TR><TR><TD>Orange (1 medium) </TD><TD align=right>0.5</TD></TR></TBODY></TABLE>
<TR><TD>Salad (1.5 cups) </TD><TD align=right>0.9</TD></TR><TR><TD>Lowfat Yogurt (1cup) </TD><TD align=right>0.8</TD></TR><TR><TD>Lowfat Cottage Cheese (1 cup) </TD><TD align=right>0.8</TD></TR><TR><TD>Baked beans (1 cup) </TD><TD align=right>0.8</TD></TR><TR><TD>Baked Potato (1 medium) </TD><TD align=right>0.6</TD></TR><TR><TD>Brown Rice (1 cup) </TD><TD align=right>0.6</TD></TR><TR><TD>Grapes (1 cup) </TD><TD align=right>0.6</TD></TR><TR><TD>Apple (1 medium) </TD><TD align=right>0.5</TD></TR><TR><TD>Oatmeal (1 cup) </TD><TD align=right>0.5</TD></TR><TR><TD>Orange (1 medium) </TD><TD align=right>0.5</TD></TR></TBODY></TABLE>
Reference:
Institute of Medicine press release, February 11, 2004. USDA Nutrient Database
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