It is said that NFL players will consume 16oz of water prior to training, then weigh themselves before and after training and consume the amount of lost weight through sweat, with water. This blog attempts to provide some sense of current knowledge surrounding the importance of water intake, including the effects of variations in water consumption on health and performance. Water is a critical nutrient and in its absence, the body can experience lethal conditions within days. In this post, we aim to examine the truth about how much water the body truly needs in hope of providing a greater insight into the myths and reality of water consumption based on science-based studies. We hope you enjoy!
How much water?
According to one study published in 2011 capturing data on water requirements expressed in relation to energy recommendations, if you are a female between the ages of 19-30 consuming you should be consuming 2000–2200kcals, it is recommended you consume 2700ml of water and if you are male between the ages of 19-30 consuming 2600-2800kcals, it is recommended you consume 3700ml of water. It is, of course, important to note that water is present in many daily consumed foods and drinks including coffee/tea and fruit. Let’s say for instance you do not drink enough, what are the effects on performance, well according to a 2008 study, muscular power decreased by up to 19% at a dehydration level of 3% of total body weight. There are however some sports which do require significant drops in bodyweight for competition, however, we do recommend carefully observing how much water percentage is being dropped and then assessing how much of a reduction in performance is occurring.
Can you drink too much?
Yes! As with anything, you can have too much water, this is known as Water Intoxication. When the body consumes water, the concentration of electrolytes inside and outside of the cell generally regulated by the kidneys which act to flush out any excess water. However, if water intake exceeds the rate at which the kidneys can flush out water, the cells in the body begin to absorb electrolytes from water to match the concentration difference and as a result, begin to swell. This swelling can lead to extreme headaches and confusion leading to seizures and comas, this is called water intoxication, however, this is very uncommon, which leads us to our endnote.
Endnote: Drink to your thirst. Most studies will conclude limitations to their findings, and with most literature surrounding water intake, they will suggest drinking to your thirst as water intake will range widely person to person, especially between training and non-training individuals. So if you are a trainer, we hope this gives you a better understanding of what to advise clients when it comes to water consumption and if you are researching for yourself, we hope you have found this post insightful and why not check out some of our previous posts on our blog page or if you are interested in becoming a qualified personal trainer check out our main page for course information. In the meantime, if you have any questions feel free to email us at email@example.com.
Written by Daniyal Siddiqui.