The FACTS and Myths about Water (Brian Casey-Steel Fitness, Bethlehem, PA)

So much has been written on the necessary amount of water consumption I wanted to take a few minutes to go over some facts, myths, and recommendations.

FACTS:
1. Water aids digestion, assists in the distribution of oxygen and nutrients to the cells, lubricates the body’s joints, and dilutes the body’s toxins.
2. Water helps the respiratory system to process and use incoming oxygen and dispose of carbon dioxide and other toxins.
3. Water consumed by obese in adequate amounts has shown to be effective in assisting weight loss due to the fact that often dehydration is self-diagnosed as hunger.
4. Water helps break down fats and proteins and helps the body absorb vitamins and minerals.
5. Inadequate water consumption can lead to abnormal muscle function, poor digestion, speed up the aging process, and deteriorate the body’s muscles, cells, and skeleton.

MYTHS:
1. Bottled water is healthier than tap water.
Unless you’re abroad or south of the border, one is not healthier than the other.

2. You can get your daily requirement of water from your morning coffee, afternoon sodas, and evening beer.
Actually the opposite is true. All the above mentioned drinks contain diuretics which will actually dehydrate the body.

3. You can’t drink too much water.
Actually you can. The diagnosis is called Water poisoning. Excessive amounts of water will dilute the body’s sodium levels. Drinking excessive amounts of water and not increasing your sodium intake will result in this condition which can be fatal.

Recommendations:
For men, an average of 16 cups of water a day is adequate; for women, an average of 11 cups. (National Academy of Sciences – 2004)
A person who does not exercise should consume 8 – 10 cups per day. (U.S International Sports Medicine Institute - 2004)
A person who partakes in a regular exercise program should consume 13 – 14 cups per day. (American Council on Exercise – 2007)
A person who does not exercise should consume 2/3 of an ounce per pound of body weight. (American Council on Exercise – 2007)
A person who partakes in a regular exercise program should consume 1 ounce per pound of body weight. (American Council on Exercise – 2007)

Here are some ideas to help you remember:
Carrying a water bottle with you.
If you are working in front of a computer screen all day, keep a bottle of water on your desk and take a sip every few minutes. It will also give your eyes a break.
If you have regular breaks at work, develop a habit of starting each break with a drink.
Every time you find yourself standing in front of the soda machine opt for water instead.