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NYC Personal trainer Kevin Richardson, founder of the Naturally Intense System of Diet & Exercise

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Water- F.A.Q.s By Kevin Richardson, NYC Personal Trainer

Overall Health Benefits of Adequate Water Intake:

 Appetite regulation for weight loss

 Increase in metabolism

 Increase in energy levels

 Decreased water retention

 Lesser incidence of headaches (many are triggered simply by dehydration)

 Increased lubrication to joints and reduction in joint pain

 Decrease in risk of some cancers

 Decrease in risk of developing kidney stones

 Overall skin improvement

F.A.Q.’s:

Why do you have to drink so much water?

Water makes up a large part of the body, up to 72 percent, and it should be noted that it is the main component in muscle, one of the main requirements for optimal performance as well as being the first tool in keeping appetite within regular parameters.

Water plays a role in nearly every function of the body, notably as well in digestion, absorption and transportation of nutrients. Given the significant changes that occur in the body of an individual engaged in intense regular exercise, it is imperative that water intake levels be above the norm, especially due to the increased protein requirements. Water helps prevent constipation (and possibly reduce the risk of colon cancer) by adding bulk to waste matter and moving it through the colon faster. Getting enough fluid is critical with a high-fiber diet and high protein diet, as recommended as part of the Naturally Intense System to maintain optimal bowel and digestive function.

From an exercise perspective water is essential for the body to cool itself and the inability of the body to regulate itself will result in heat cramps, heat exhaustion or a heat stroke. Water is also an important component in electrolyte balance and without adequate intake muscle cramps, as well as an overall decrease in performance is typical.

Water As An Integral Part of Weight Loss

Studies have shown that thirst and hunger sensations are triggered together and that it is often difficult to discern the difference between the two. If there is a slight degree of dehydration, the thirst mechanism may be mistaken for hunger at which point you may eat when the body is actually craving fluids. On the other hand, as most food contains some water, if one doesn't drink much they may be subconsciously driven to eat more to gain the necessary water supply however, you also gain the undesired effects of ingesting too many calories. Drinking more water can help to prevent overeating and benefit overall fat loss. Adequate water intake also helps increase your metabolism by as much as 3%

How Much Water Do I Need?

According to estimates, the average male needs approximately 12 cups of water per day, and the average female needs approximately nine cups. These numbers are not sufficient for those engaged in intensive regular exercise, and this increase in requirement has been validated by several dietetic associations. Reasons for increased water intake are:

• exercise

• high temperature

• low humidity

• high altitude

• high-fiber diet

• increased fluid losses as a result of

diarrhea or vomiting

• caffeine or alcohol consumption

(Alcohol and caffeine are diuretics

which means they cause water loss and

could increase the risk of dehydration.)

Since exercise and a high fiber diet is part of the Naturally Intense System of Diet & Exercise™, everyone has a base line intake of approximately 1 gallon, sometimes more for males based in their bodyweight. Increased protein intake is also an additional requirement for more fluids. It should also be noted that the more water you drink the less water your body will retain. Bloating, and water retention is often a sign of inadequate water intake, as such the more you drink, the less water your body will retain.

When Should I Drink Water?

Thirst tells us we need water, but the thirst mechanism cannot be relied upon to meet our water needs, since by the time you are thirsty, slight dehydration has already occurred. Mild dehydration occurs with as little as 1 percent loss of body weight. My suggestion is to drink you water during the day, and taper off the amount as the day goes on so that you can stop drinking at least an hour or two before bedtime to prevent having to wake up too often during the night and having your sleep patterns affected. On workout days, your water intake is most important. You will see a significant drop off in your performance if you do not drink and adequate amount, and it is our recommendations that you not engage in very intensive resistance exercise of you have not drunk enough water during the day. Please tell you trainer if this is the case so that your training intensity can be reduced.

Are There Any Potential Dangers To Drinking Water?

People with kidney problems or cardiovascular disease or other conditions were fluid intake needs to be limited should follow their doctor’s recommendations with correct sodium intake. Always seek advice from your doctor before beginning any new diet or changing eating and drinking habits.

Can You Drink Too Much Water?

I get this question all the time as a NYC personal trainer and the answer is yes, you can indeed drink too much water but it is a very rare occurrence among adults. Too much water ingested at one time can bring about dilution of sodium levels in the body, which creates a state called hyponatremia. Electrolyte imbalance of this nature can cause arrythmia, confusion, nausea, seizures and it can lead to comatose states and death. The effects mimic alcohol consumption and as such it is often referred to as water intoxification.

The key to remember is that this usually only occurs in infants, athletes involved in long term strenuous activities or in individuals that are somehow mentally impaired. Babies can suffer from hyponatremia by having too much water or from drinking formula that has been diluted too much, as their low weight makes it easy for them to over consume water. Athletes that are dehydrated during marathon type events can also succumb to hyponatremia, as they drink too much water at one time in an attempt to re-hydrate themselves. If they drink plain water without any electrolytes, they can very easily suffer from water intoxification.

Finally, the third group at risk are those with some degree of mental impairment, be it organic or as a result of drug and alcohol use. The key to remember about hyponatremia is that it is not caused by drinking too much water, but rather from drinking an enormous amount of water all at one time, and it is very unlikely that anyone would do so under ordinary circumstances.

The media does tend to make a big story out of any deaths attributed to water intoxification, but as sensationalist as they can be, it does not take away the fact that most victims are infants, endurance athletes or people under the influence.

The kidneys of a healthy human being can process 15 liters a day, (that is almost 4 gallons) without any ill effects. Keeping in mind that muscle is 72% water, and given their high protein intake, and bodyweights, it is not uncommon for an athlete to ingest between 1 to 2 gallons of water a day. But that amount is consumed over the course of twenty four hours and not all at once.

I tend to advocate the higher recommended end of 12 glasses or more at the least if you are training, and that number can increase based on weather conditions. So as long as you are not trying to win a water drinking contest, or running a marathon, hyponatremia is not something that you should really be worried about.

ited studies:

The American Dietetic Association. Water: The Beverage for Life. 1994.

Benardot, D. 1992.

Sports Nutrition. The American Dietetic Association.

Convertino V.A., Amstrong L.E., Coyle E.F.,Mack G.W., Swaka M.N., Senay L.C. Jr., Sherman W.M. 1996. American College of Sports Medicine position. “Exercise and fluid replacement.” Medical Science Sports Exercise.

Kleiner S.M. 1999. “Water: An essential but overlooked nutrient.” Journal of the American Dietetic Association.

Information contained in this article is not meant to treat, diagnose illness, nor substitute for medical counsel and is intended for purposes of information and education only. Consult your physician before modifying your diet or starting any exercise program. Copyright 2009 by Kevin Richardson, Naturally Intense NYC Personal Trainer.

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