Given recent threads on water consumption (eg Dr Noakes’s comments on drinking when thirsty) I thought that some people might find this article in the Scientific American interesting. A summary of the article is basically the title of this thread.
The 8 glasses a day rule may have come from an historical misunderstanding, it has no basis in science.
Advocates of the 8 glasses guideline sometimes claim that thirst is a poor hydration indicator because we are so chronically dehydrated they no longer recognize their bodies’ signals for water. Studies by Barbara Rolls, professor of nutrition sciences at the Pennsylvania State University, found no evidence to support this.
Weight loss is another benefit often touted by proponents of the 8 glasses guideline. They claim people mistake thirst for hunger, which causes them to eat when they are really just thirsty. They also allege that drinking water suppresses appetite. Rolls says “hunger and thirst are controlled by separate systems in the body. People are unlikely to mistake thirst for hunger.” However, water-rich foods—as opposed to stand-alone water—tended to help people consume fewer calories. And, she says, “there is a way that water can help with weight loss—if you use water as a substitute for a caloric beverage.”
Are the 8 glasses 250ml? Because I’d be thirsty if I drank that little, even without exercise. I drink a lot more, though it’s subconscious habit now. I think it somewhat keeps me from putting calories in my mouth.
I also liked what noakes said in lore of running. Makes sense. The idea that people cannot properly interpret dehydration is silly. Also, the idea that we should all have clear urine is not based on anything meaningful. That’s why Noakes shows a well documented argument to drink “ad libitum”, which is drink as much as you want but don’t force it in.
Lore of Running, while we’re at it, is the best book I’ve found about running. And not just a little best, but holy crap wow best. The thing is encyclopedic in the extreme and substantially well documented. I wish he’d come out with an even newer edition. Edition 2, the one from several years ago, is about $30.
That’s what I do. Amazing how many people seem to think they need to always have a water bottle in hand, at all times. My body tells me what I need. Also the training. When I’m spent coming off a key workout, I rest. Static if necessary the next day, like today.
I train according to the Mark Sisson/Brad Kearns Philosophy. Very simple. Primal intake. Only in key training and racing do I take in FRD. Water otherwise as needed.
Key workouts are to the limit, everything else pretty much easy. The races then become “easier” than the key workouts.
That’s why Noakes shows a well documented argument to drink “ad libitum”, which is drink as much as you want but don’t force it in.
I believe that’s why Dr. Noakes’s ideas were so poorly understood here. This is triathlon, it has to be different. There has to be a system and things have to be worked out mathematically with a *special formula, *with special and expensive equipment and gear. All of this has to be obsessed over, measured with precision, and of course, monitored by a coach with a spreadsheet or some fancy computer interface!
Drink what you need?? What on earth is he talking about!!
That’s why Noakes shows a well documented argument to drink “ad libitum”, which is drink as much as you want but don’t force it in.
I believe that’s why Dr. Noakes’s ideas were so poorly understood here. This is triathlon, it has to be different. There has to be a system and things have to be worked out mathematically with a *special formula, *with special and expensive equipment and gear. All of this has to be obsessed over, measured with precision, and of course, monitored by a coach with a spreadsheet or some fancy computer interface!
Drink what you need?? What on earth is he talking about!!
The secret is to periodize your drinking: 8 classes a day in week 1, 9 in week 2, 10 in week 3, then drop it down to 6 glasses a day in the recovery week before building back up. Do 10-11-12-7 in the second period and keep building from there. Increase your drinking load no more than 10% a week and before long you’ll have the bladder of a camel.
The glasses are 8 oz. So in the article they call it the 8x8 rule. 8 oz is nearly 240ml.
I agree with Fleck.
Hell that’s only 2 liters, that’s nothing. I lost 4 net lbs on tonight’s workout which is almost 2 liters and that doesn’t include the 36-40 oz of fluids I took in during the workout. I probably did another 2-3 liters of fluids during the rest of the day.
The secret is to periodize your drinking: 8 classes a day in week 1, 9 in week 2, 10 in week 3, then drop it down to 6 glasses a day in the recovery week before building back up. Do 10-11-12-7 in the second period and keep building from there. Increase your drinking load no more than 10% a week and before long you’ll have the bladder of a camel.
Indeed. There has to be a program. It has to be complicated. This is *triathlon! *
Drink when you’re thirsty might be fine for walking around during the day but not during exercise. I don’t get thirsty running until it’s much too late for me. When I am exercising my body seems to shut off the sensations of hunger and thirst until they become overwhelming.
This past weekend I went for a 50 mile ride in relatively cool weather. Not going too hard. Had to keep reminding myself to drink the contents of the Speedfil I was using. Thought that was all I needed. But this time I weighed myself before and after. Lost over 5 pounds.
The secret is to periodize your drinking: 8 classes a day in week 1, 9 in week 2, 10 in week 3, then drop it down to 6 glasses a day in the recovery week before building back up. Do 10-11-12-7 in the second period and keep building from there. Increase your drinking load no more than 10% a week and before long you’ll have the bladder of a camel.
Indeed. There has to be a program. It has to be complicated. This is *triathlon! *
Personally, I’m sure to measure my hydration status every hour using this
I have no doubt about the veracity of the study. But about three years ago I bought one of those 64 oz water bottles that were to help you measure how much water you drank. I made sure the bottle was empty each night, and filled it up for the following day.
I’ve found that since I made it a habit to drink that much water, I now easily empty the bottle daily because that’s what my body naturally tells me I need.
If I drink as much as I’m told to, including what I consume during exercise, I’d be in the bathroom ever 45 minutes. I know because I’ve done it. 8 glasses a day plus what I consume during my training is crazy. I have a small bladder apparently.
I go by thirst during the day and drink regularly during runs so I go through a bottle for each hour run. Just comes out that way. Cold days less.
there are cultures that don’t drink water ever
just get water from the foods they consume
they do fine
usually these are more active cultures than america too =)They must eat grapes. Animals can do that. There is a mouse that actually never consumes water and gets it or makes it from grain, but I think people still need drinks.
They also allege that drinking water suppresses appetite. Rolls says “hunger and thirst are controlled by separate systems in the body. People are unlikely to mistake thirst for hunger.”
I’ve actually found that being moderately dehydrated supresses my appetite. Don’t know how many times I’ve done a hot weather workout, put a fair but insufficient amount of fluids in me and then let the spouse drag me to lunch somewhere even though I had zero interest in food.
Then go through a large non-alcoholic drink or two waiting for food, and once those fluids kick in (whether it’s Coke, Diet Coke or water) I’m suddenly famished.
grapes, melons, maybe soups
coconut
pineapple, any fruit really
there are cultures that don’t drink water ever
just get water from the foods they consume
they do fine
usually these are more active cultures than america too =)They must eat grapes. Animals can do that. There is a mouse that actually never consumes water and gets it or makes it from grain, but I think people still need drinks.
