Hydration - how much water is enough?

How much water are we supposed to be drinking and what is the best way to consume this amazing liquid?  8 cups, 12 cups, every 20 min, every hour, cold, hot, infused, purified, spring, sip, gulp, the list goes on.  We all have our opinions and to be honest hydration is different for everyone.
Lets start with water itself.  Our bodies are composed of ~70-80% with the highest percentages being in the heart, lungs, blood, brain and muscle.   Every biochemical reaction in our bodies needs water.  It bathes every cell in our bodies and allows life to occur.  It is made up of one positively charged oxygen and two negatively charged hydrogen atoms and because of these charges and the charges between other water molecules it creates an inter molecular force allowing it to "stick" together, able to flow and move as one and send information long distances.  It dissolves nutrients, gases, and wastes and repels fats providing compartments in our body necessary for different purposes.   It, along with fascia create a network allowing for communication between all cells of the body. 

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Signs & symptoms of dehydration:

• Increased thirst, which may be confused with hunger, especially a craving for sweets
• Dry mouth / bad breath (less saliva can lead to increased bacterial growth)
• Fatigue 
• Headache
• Dizziness / low blood pressure
• Poor memory and reduced visual motor skills
• "tenting" of the skin on the back of the hands
• Dark urine and /or decreased urination
• Constipation
• Muscle contractions (as calcium and potassium cannot be transported in and out of the muscle tissue without water present)
• Chronic nerve pain (again the nerves require the movement of calcium and potassium across their membranes in order to fire properly)
• Joint pain (water helps bring protein and nutrients to the synovial fluid and takes away waste; chronic dehydration can lead to joint pain)

How much do I need?

Everyone is going to be different so pay close attention to the signs and symptoms above,, but on average women should aim for 8.5 cups and men 11.5 cups.  A quick rule of thumb is to drink half your weight in ounces so if you weigh 120 lbs drink 60 ounces (7.5 cups) and if you weigh 200lbs drink 100 ounces (12.5 cups) per day. 
The maximum amount the kidneys can process / hour is 1 L. so don't drink all your daily water requirements in one go!  I typically recommend patients to drink a large glass of water first thing in the morning to help the kidneys flush any toxins and wastes your body dealt with over night.  Then during the day  drink about 1/2 - 1 cup / hour (4 large gulps).   If you are exercising intensely you should be having 2-3 cups of water / hour,  drinking every 20 min.    

How much is too much?

--> more than 1 liter / hour is too much!  This just causes extra work for your body.  Another thing to watch for is hyponatremia (low salt level in the blood).  If you are sweating extensively you really need to be using an electrolyte solution!  See my post on Rumancik Remedies for an easy to make electrolyte recipe! 

7 Tips to stay Hydrated:

1. Try herbal teas instead of coffee, green, or black tea.
2. Infuse your water with a cinnamon stick, strawberries, cucumber, mint, etc to give it extra flavour and make it more palatable  Personally I love using a cinnamon stick.
3. It is ok to have a few sips of water with your meals, but a glass or two may interfere with the digestive process; wait 1-2 hours after a meal to continue drinking
4. Buy a water bottle you love that is 1-2 L, I prefer clear so i can see how much water is left, and carry it with you all day long periodically checking in and taking a few gulps.
5. A straw can help considerable to drink a large amount of water more quickly - I find this considerable useful in the am while I am drinking a huge glass of water flushing out all the toxins from the night prior
6. Ice water vs room temperature is controversial.  We know cold water causes blood vessels to constrict which can result in decreased nutrient absorption and stomach pain as well as interfere with the bodies natural process of cooling itself down.  However, scientific studies show that cold water acts on the vagus nerve to slow down the heart rate, as well as decrease body temp, which can be very useful during a hot yoga class or to bring down a fever.      
7. If you are drinking water, but still do not feel hydrated try an electrolyte solution. 

References:

• https://www.livestrong.com/article/512347-how-much-water-can-a-human-process-per-hour/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1433604/
• https://www.ncbi.nlm.nih.gov/pubmed/20680385
• https://www.hammernutrition.com/knowledge/hydration-what-you-need-to-know/
• https://www.livestrong.com/article/512347-how-much-water-can-a-human-process-per-hour/
• https://www.psychologytoday.com/ca/blog/you-illuminated/201010/why-your-brain-needs-water
  

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