Living in a desert requires special consideration toward the H2O consumption of the active individual. It is commonplace to hear about how important it is to drink enough water, wherever you live, but here water intake can be a serious business. Today we are investigating the science behind your water intake and what we should consider the most modern advice in water intake- especially in desert living.
Hoffman, Bross, and Hamilton (2016) found that the predominant misrepresentation online about individual hydration needs during exercise may be causing more harm than benefit. The misinformation online eludes to a relationship between the individual water intake to the development of heat illness and muscle cramping, this misinformation is leading to overhydration. Hoffman, Bross, and Hamilton (2016) research reported that websites that should be most trusted by the public were no better than other websites at providing truthful and valuable information to the public. Furthermore, the research found that the potential risk of hyponatremia from overhydration was not even discussed in half the websites. Exercise-associated hyponatremia can be deadly and is 100% preventable through avoidance of overhydration and it all leads back to the reliability of the information the individual has.
At JohnsonFit, LLC we want you happy, healthy, and fit! To achieve these results, we need to understand what science is saying about hydration and working out!
The experts who authored the report on hyponatremia say the best way to ensure proper hydration before, during, and after exercise is to trust your gut and “drink palatable fluids when thirsty.” In other words, if you feel thirsty, take a drink.
And palatable fluids are water (which is the best option) or fruit infused water. The science is not supporting the choice of added powders, flavors, or sports beverages. Why? Well, the research reveals that those options contain fluids, carbohydrates, and minerals known as electrolytes can also be useful for athletes engaged in vigorous exercise for more than an hour, especially in hot weather. But for most of us, they offer no benefits when compared to water and contain extra calories and sugar that hinder the desired results.
Coconut water, typically contains less sodium than sports drinks, making it less effective for anyone doing prolonged, vigorous exercise. The sweeter drink offers more calories than water, and it offers a minimal difference in hydration in humans (Kalman, Feldman, Krieger, & Bloomer, 2012).
And it is vital to understand that the other special waters you can find today, including alkaline, distilled, oxygenated, or vitamin-enhanced, have little scientific evidence to support them as being more beneficial than regular water when it comes to hydration, athletic performance, recovery, or your wellbeing generally.
So the take away is:
Drink water when you are thirsty. Drink Sports drinks for the added benefits if your workout regimen, trainer, and physician agree it is right for you. Trust your body. If you are thirsty, drink some water.
A good rule of thumb is to drink a 20-ounce water bottle, as needed, for activities under 60 minutes.
If you are in it to win it and grinding for more than 60 minutes, remember the 10 to 20 rule.
10 ounces of fluid every 10 to 20 minutes to stay properly hydrated.
Kalman, D. S., Feldman, S., Krieger, D. R., & Bloomer, R. J. (2012). Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. Journal of the International Society of Sports Nutrition, 9(1), 1. doi:10.1186/1550-2783-9-1
Martin D. Hoffman, Theodore L. Bross III & R. Tyler Hamilton (2016) Are we being drowned by overhydration advice on the Internet?, The Physician and Sportsmedicine, 44:4, 343-348, DOI: 10.1080/00913847.2016.1222853