Is there another animal on earth that drinks before it is thirsty? How did human manage to survive so we could all be here without carrying a jug of water every move they made? The professional marathoner gets a splash of water at the water "stops". My neighbors can't walk down the street without carrying a bottle or two of water.
One does not need more water as long as your pee is not dark. Light pee - all is fine.
The bottled water companies have sold the gullible public 8 glass of water a day. Why would any sane person drink that much water if they were not thirsty and their pee was pale yellow?
The original research that reported that we require 8 glasses of water per day happened to include all the water in the food we ate. The bottle water companies conveniently forgot to tell you that, so they could sell what is probably the higher margin product in the world AND pollute the earth with plastic.
2
Sports drinks do not have significant amounts of potassium. You can verify this by looking at the nutrition info on the labels.
This is what happens when marketing replaces science, even among columnists who claim to understand nutrition. I'm deeply disappointed that a real dietitian wasn't asked to write this article.
My 14 year old daughter had Hyponatremia, water intoxication, after a summer lacrosse tournament. She writes about the experience here on her blog http://kitchen-twins.com/uncategorized/my-experience-with-hyponatremia/
I think it's wise in such an article by Jane Brody to share information on the risks of too much water. We are very focused on staying hydrated and would have benefited from such information. My daughter has written about it to inform more people of the risks, as rare as they are.
2
I drank too much water by reading articles like these and then I was accused of being an addict and was told people like me drink out of toilets. This is the kind of medical treatment we get nowadays and when we attempt to report these incidents we are the one who are called crazy.
I used to be long distance runner so drinking a lot of fluids just became a habit and when I injured my back I still drank the same amount of water and threw of my electrolyte balance but our shoddy cruel health care system is fare more concerned with blaming the patient and denying service while at the same time slandering you.
In NYC, where are you supposed to relieve yourself after all this drinking? The only public restrooms are disgusting havens odiferous wetness.
Here in Hove, in the morning sunshine, I am drinking mugfuls of tea - but the article will have me seeking out chia seeds (a new one on me).
1
I was amused by how the author of this article started off by providing evidence against the importance of her claim when she expressed surprise at how people survived and thrived for so long without making hydration their part-time job. The fact that we have survived, thrived, and continue to do so while hydrating when we feel we need to is the strongest argument against the "you MUST drink plenty of water" trend. Don't get me wrong, hydration IS important, especially when exerting yourself. But, barring any medical conditions, the body has a good sense of its needs and should be listened to. Don't force yourself to drink water. And, don't believe that you're "dying" if you're thirsty. I hate how this kind of article makes people so dramatic about hydration. Don't worry, breaking a sweat without a water bottle nearby isn't going to kill you. If it did, we as a species would have never made it to 2018.
7
@Sergey
Very true Sergey. I've been saying this for years.
1
It's be nice if NYT writers also read the NYT, particularly on the same subjects:
https://www.nytimes.com/2015/08/25/upshot/no-you-do-not-have-to-drink-8-...
An excerpt: "Contrary to many stories you may hear, there’s no real scientific proof that, for otherwise healthy people, drinking extra water has any health benefits. "
15
It always amuses me when I see young women distractedly walking - shuffling more accurately - with a phone in one hand and quart bottle of some liquid in the other. They are scarcely moving a muscle yet must retain those precious bodily fluids! The only time they actually break a sweat is when they screw off the cap.
4
Your food provides an average of 20 % of your daily hydration -- the higher the content of water in your food, the more hydration it provides.
Cucumbers are about 96% water; broccoli 92%; carrots 90%; watermelon 96%.
2
Water and other healthy liquids are just what the body needs.
1
Thanks for this article. After following your advice I had a sleepless night due to nocturia and was exhausted the next day!
4
Ms Brody does mention the elderly and those that exert themselves in high ambient temperatures. Babies and those with cognitive impairments are also at risk.
But to state it is a miracle that more don’t suffer the “damaging effects” of inadequate hydration is overlooking the obvious. Healthy adults have a mechanism for thirst that is very efficient. Conscious overriding is unnecessary.
As a hospitalist in the South, I’d estimate I see easily as much (or more) cases of water intoxication as heat related illness. (Water intoxication is low blood sodium levels due to excessive water consumption and is not a danger to most heathy adults without a really concerted effort). Virtually all cases of dehydration are related to another illness.
Why this myth continues to be propagated, and in NYT of all places, is beyond me.
12
Guess what?? Coffee and tea qualify as hydrating liquid, . Sans sugar. They are not diuretics in normal people.... esp. in the summer diluted with lots of ice.
I am so tired of hearing about water... as well water. Certainly, agree that a large salad and ample proportions of veggies without too much fat or sugar added are helpful for health in myriad ways. Oatmeal like chia holds its water. Soup is also mostly water. If one is hungry, drink along with the snack. You may well be thirsty as well. Milk with cookie.
3
To avoid the use of purchased bottled water, one option is to fill BPA-free reusable drink containers with filtered water from the fridge door. Most current refrigerators have filters that are replaced every six moths or so.
My refrigerator does not have a filter, it is basic to reduce electric consumption. One less repair to deal with. I use Brita and Pur water pitchers. And soda stream, because I DETEST plain water. Good enough.
4
Well said. I note that it is often those most out of shape perpetually carry around water bottles. Here in the dry high desert not a bad idea, but the same observation is true in humid climates, so I wonder how much "hydration brainwashing" the American public is absorbing (pun intended). ALL food, like our bodies ,is over 95% water. On days in which I don't eat for long periods of time, what I notice first is thirst, then hunger. The elderly tend to dehydrate and I note night leg muscle cramps following exercise days; therefore, try to rehydrate after exercise with electrolytes.
2
Well, for all of those doubter that think their tap water is just fine, below is a link to a NY Times article that will either go into further denial or upend your beliefs about the health of drinking tap water.
From The New York Times:
The Lawyer Who Became DuPont’s Worst Nightmare
Rob Bilott was a corporate defense attorney for eight years. Then he took on an environmental suit that would upend his entire career — and expose a brazen, decades-long history of chemical pollution.
https://www.nytimes.com/2016/01/10/magazine/the-lawyer-who-became-dupont...
3
It takes seven hours for water to move through your body, from the time you drink until the time you pee. Jane is right about the color: pale yellow is the color to maintain. A mistake people often maker is to think that, whether they urinate too much or have trouble passing urine, that they must drink less water. The opposite is true. Reducing fluid intake will just make you sicker and more uncomfortable. As for exercising in very hot weather, there are few reasons why anyone should do that, as there is very little to be gained.
10
@Seth Kaplan
Our PE coaches taught us the pee color trick to maintain proper hydration levels in the 1970s...
The other trick is to NEVER guzzle water because you can cause deadly brain swelling from the sudden dilution of your body salt level!
Just sip as you sweat and stay in the light yellow
2
Jane's litany of things that can go wrong with "inadequate hydration" sounds like a list of things that can go wrong with "inadequate nutrition," yet we never see columns chastising people to eat more, even though food is less ubiquitous than water.
Why do these so-called experts believe that we are not getting enough liquids? Why do they have to remind us about how much to drink, as if our own thirst doesn't tell us this? Don't they know that drinking too much water is far more dangerous and can be fatal?
8
Great article! It will affect my bahaviour. Thanks to the author.
1
Most animals including humans know when to quench their thirst.
If one feels thirsty one drinks water and nature has a way to signal this need.
Each human being is unique and it is not correct to load our kidneys with extra unwanted fluids.
Remember you can take a horse to the water but cannot make it drink.
7
Yes and we only drank from them when we were thirsty.
Yes,unless it wants to,
and it only wants to if it’s thirsty.
In his Ted Talk Tim Noakes makes a very persuasive argument that consuming water during exercise does more harm than good:
https://www.youtube.com/watch?v=4lzs5wpLkeA
I notice that some people including doctors recommend tap water as the best water. However, nearly 77 million people — roughly a quarter of the U.S. population — spread across all 50 states were served by water systems reporting violations of the Safe Drinking Water Act in 2015, according to a new report by the Natural Resources Defense Council (NRDC). My home state of Florida is the 2nd worst and the great state of Texas is the worst as you can see from the following NRDC report. You can check your own state. In addition, chlorin and fluoride in the tap water are toxic to humans and pets.
https://www.nrdc.org/sites/default/files/threats-on-tap-water-infrastruc...
Nowadays we are more contaminated by chemicals, and we need to minimize them from tap water using high-performance water filter like reverse osmosis filter, even though they are coming from foods. Organic foods, wild fish, grass-fed beef will probably minimize them.
4
I don't like drinking water and none of the tricks and tips worked. Then my trainer gave me a challenge - "just get it down you". I now drink a litre in the morning and a litre late afternoon whether I want to or not - plus whatever I consume during the day.
It is not always "convenient" for me to drink water (or any liquids) when I will not have easy access to a restroom. This is a huge problem and I find myself limiting intake and then drinking greater quantities when I'm near a bathroom.
15
I highly recommend reading “ Heal Pelvic Pain” by Amy Stein. Hydration is important and you deserve to do it without urgency to pee or whatever symptoms you have. I also want to mention how my adolescence was full of headaches because of strict rules against water bottles (disposable or otherwise)while classes were in session. I hope that schools are learning from research like this and no longer treat students like cattle and allow their intelligent bodies to hydrate when thirsty!
Most people may be able to rely on thirst to let them know when to drink more water. However, older people sometimes lose some of that thirst and need to be more aware of the need for additional fluids.
9
I loved Brody's book "Guide to personal health", but that was 25 years ago. Unfortunately, several recent columns seem to be a summary or book interview about some fad.
Most of us might have heard "drink 8 glasses of water a day". But if you research the source, it turns out to be an unscientific proclamation that caught on.
Thirst is your body's way of telling you you need to drink. Plus, dark yellow urine (the latter may also be a symptom of illness). The body has a thermostat like system that manages all this stuff (look up homeostasis, fluid balance in Wikipedia).
Nobody has been telling animals to drink 8 glasses of water a day, but they seem to have flourished just fine for millions of years.
11
Today's news: hundreds of people suffered from e-coli contamination after riding zip lines. They drank from the water fountains. No thanks.
1
I drink plenty of water treated with yeast, malt, and barley. Yummy.
16
Thirst is an insufficient guide for me. I need to make a daily conscious effort to drink 5 cups of water or I am likely to get constipated. (8 cups = overkill.)
5
I take handfuls of diuretics each day, so know very well what thirst and dehydration does. My immediate warning signs are confusion, irritability and muscle cramps (though the latter could have a myriad of reasons). I once spent a confused five minutes trying to figure out how to screw a lid back onto a jar. I won’t detail the gastro side-effects. Then of course there is the constant craving and the dryness of mouth - it genuinely feels like a scene from an old survival film of a man in a desert, tongue hanging out, gasping “Water, water.”
3
Yes,and other animals with the same internal
Organs manage quite well relying on thirst ,
If fact you probably couldn’t force them to drink
If they weren’t thirsty .
That should tell us something about our own needs.
9
You only need to drink a modest amount of fluid a day and your body will let you know when you have to drink. You have very sensitive osmo-receptors to let you know.
90% of the time a health “provider” tells you are dehydrated you are not. (Your BUN and creatine—tests of kidney function and the proof of true dehydratio—are normal.)
Because of the myth of the ubiquitous water bottle physicians and others see more water excess (hyponatremia) than dehydration. Don’t believe me? Read the recommendations from the National Park Service for hikers going down the Grand Canyon.
Dehydration doesn’t cause urinary tract infections, they cause it.
I agree with many others that this article is balderdash.
14
Brody's article makes much more sense than your reply. Where do you get your 90% figure? What do you mean by the "myth of the ubiquitous watrer bottle?" Not sure the National Park Service recommendations are relevant for day to day water consumption.
5
I don't think you're making much sense, either. The NPS's recommendations are based on all the people that have needed medical help due to dehydration. The Canyon floor is 100-120 degrees in summer with 12 hours of unshaded sunlight. To get to the floor, you have to hike down 6,000', which also means you'll need to hike UP that to get out. How much water would you take for such a hike?
1
and we didn't know that before?
almost all food is primarily water.
3
Most beers are 85% water, so you are not affecting your body's water supply much when you down a cold one, unless you are a Brit and would rather down a warm one. Enjoy.
3
In the US, other than the air that we breathe there is nothing more inexpensive and convenient than tap water. It’s inconceivable that people buy it in stores, take it home then lug it around.
A palindrome is a word, that reads the same backward or forward. “Evian” is “naive” spelled backwards.
15
There seems to be a bit of a contradiction,starts off with talking about years ago people never worried about how much water we consumed (and for all of history up to fairly recently) without ill effects,
Then tells us how much we should consume.
Also other animals just drink when there’re thirsty .and probably at no other time.which should tell us something.
6
It’s important, of course, to drink water, but whole fruits and vegetables are a very important source of hydration as well. Along with their water content, they contribute fiber (yes, even after they’ve been through the blender), potassium and other important nutrients that tend to be flushed out with plain water consumption.
4
An estimated 1-3 million Americans have Postural Orthostatic Tachycardia Syndrome (POTS), a disorder of the autonomic nervous system. For us, the standard starting recommendation is 2-3 liters of fluid a day, and 3,000 to 10,000 mg of sodium. Some need more fluids than that. Most of us have had to develop new habits to learn to drink that much, as thirst will never get us there.
6
I am often reminded of the importance of staying hydrated during air travel. And I just read that U.S. airlines are putting smaller lavatories on their planes to allow for an extra row of seats in the cabin!
10
I am a photographer. I avoided drinking for several hours prior to going out in the field to take photos because there isn't going to be a bathroom to use. I carry bottled water with me, but seldom drink it when I am out . Thus far, I have not experienced any ill effect of which I am aware.
What else am I to do, when I am going to be in the outdoors ,shooting photos ,when there is no bathroom I can use ?I am not about to use the beach as a bathroom
4
Sometimes you need to take advantage of the "green room" when nature calls.
6
why not?
5
I wonder how we all survived... indeed, because we naturally know when and how to "hydrate". We get thirsty. we drink or we eat satisfying fruits and other foods. seriously. we've got this.
17
I’ll tell you how we survived without having giant water bottles with us at a times-we had a modest glass of water or took a sip from a public fountain when we were thirsty. What’s weird is how everyone thinks they need liters of water and are toting it around everywhere!
24
And the waste from the bottles. Awful.
12
And a lot of energy is consumed by transporting bottled water in trucks.
3
It is sad that an NYT article references a book authored by an "integrative medicine specialist" who sells bogus therapies, along with an anthropologist.
There is little true science behind their recommendations. I wonder if Dr. Dana Cohen or anthropologist Gina Bria ever see ICU patients with hyponatremia.
This article should be pulled and replaced by an article written by an expert on sodium/water metabolism, a nephrologist.
58
How true! Dr. Dana Cohen's website lists chelation therapy as a possible treatment for "brain fog". In this era of science denial, the NYT should be ashamed.
4
Well, I never bought into the 8 glasses of water a day nonsense.
I'm vegetarian and I've gotten by all my life drinking hardly any water ever. I do have a tea and coffee daily, the rest is from food. Oh yes, and if I'm thirsty I drink. My body is pretty good at telling me when.
I did ask my PCP about my behavior, and she said it's just fine.
14
I once lived with a woman who was told by her parents not to drink water with meals as it interferes with digestion. She was incredibly sensitive to sugar, odors. Having dinner out together involved a long question period to find out how the food was made.
Finally she visited a osterpathic lady who immediately said upon seeing her that she was very dehydrated. Where upon my room mate said this lady had been called by me.
She started carrying around bottled water - all lack of water issues stopped.
BTW - you folks have the finest quality water in the USA!
3
Thirst has worked for the past couple million years.
With the exception of some issues like secondary prevention of nephrolithiasis, there is absolutely no evidence supporting this widespread public notion that we are all dehydrated and need to drink more fluids. Water intoxication was a rare issue until these myths arose.
In fact, even patients with diabetes insipidus don't run into trouble relying on their thirst.
Another example of troubling scientific illiteracy in our society.
33
I can only say that I suffered from dehydration on and off for years before an extreme case landed me in the ER and I discovered that thirst doesn't work for me. I have to consciously drink and recognize the initial symptoms.
I've also discovered that it doesn't work for many middle schoolers that I teach when we take them on an outdoor trip. If we don't stop for hydration breaks on trail, many won't drink enough and become ill.
22
How did we survive, tap water is safe for the most part unless you live in Flint or have old lead pipes. So for the great majority of us in the USA there is zero need for bottled water. In addition most civilized cities have Fluoride in the water to help us all prevent tooth decay. An added plus of top water is decreasing the plastic pollution that is overwhelming us.
If you are significantly dehydrated and try to restore your body fluids with only tap water you may acutely develop a low blood sodium and suffer brain damage. That is why it is safer in conditions that could lead to significant dehydration to drink dilute electrolyte solutions that have a bit of glucose in them to help the bowel absorb the electrolytes.
Drink enough during the day no matter what you are doing to have dilute urine ;that is mostly colorless urine. Do not rely on thirst.
5
My mother has, throughout her life, been a miserly drinker of any liquid, and she went to great lengths to keep me from consuming much, to the point that I had to sneak water in my youth, because she’d somehow associated satisfying thirst with developing diabetes. Now 85, she’s suffered multiple bladder infections because she refuses to drink enough, and despite a stern talk from both her doctor and ER nurse about her severe dehydration during her last hospitalization, she still refuses to consume enough water. I’ve resigned myself to losing her to some urological problem brought on by her water phobia.
6
My Grandmother was exactly the same way as your Mother; I had a sign on her fridge chalkboard to “drink water”. She ended up having a rare dermatological problem (huge blistering) combined with kidney problems brought on by a lifetime of dehydration and too many allergy pills that also dehydrated. People only think you’ll get thirsty but that is not always reliable. Especially for an 89 year old woman, who has never been thirsty in her life. And also worries more about incontinence than dehydration.
4
My grandmother believed that drinking water while sweating was harmful.
2
It’s a good idea to soak chia seeds before consuming. Otherwise what fluids do they take from your body given their natural tendency to absorb and expand.
7
"I wonder how we all survived — and even thrived — in our younger years without the plethora of water bottles that nearly everyone seems to carry around these days."
Water fountains?
26
I think it’s naive to believe that waiting until you’re thirsty before you drink is a proper method for hydration. That method may work for some, but more often the thirst sensation does not keep up with the body’s need for hydration.
Be hydrated and stay hydrated. When you feel thirsty you are most likely behind the adequate amount of hydration that your body needs.
12
Thirst has worked for the past couple million years.
With the exception of some issues like secondary prevention of nephrolithiasis, there is absolutely no evidence supporting this widespread public notion that we are all dehydrated and need to drink more fluids. Water intoxication was a rare issue until these myths arose.
In fact, even patients with diabetes insipidus don't run into trouble relying on their thirst.
Another example of troubling scientific illiteracy in our society.
12
What is your evidence for this claim?
1
Dear scientist: Maybe you didn’t read the entire article before berating me for my scientific illiteracy. The article states that if you expect to do strenuous activity the next day, that drinking extra water the day before might keep the body from dehydration.
1
The constant drumbeat of hydrate, hydrte, hydrate to the same amount lost in sweat was initiated by companies like Gatorade using so-called "independent" studies. Yes, hydration matters and drinking enough ad libitum to quench thirst. What really matters is avoiding overheating by being well conditioned, having a low body mass and if possible, dousing oneself with cold water or ice. This explains why some overfat football players often suffer heat stress but a light distance runner can do 6:00 miles for a marathon in 90 deg. heat without ill effect.
10
I have well water that I don't like the taste of, so I have a water cooler at home with five-gallon jugs I refill at the grocery store. Much cheaper over time than filters.
5
The bottom line to this article:
"That said, while there is considerable anecdotal evidence for the effectiveness of plant water, especially among enthusiasts of green smoothies, well designed clinical studies are still lacking. Yet I feel comfortable in recommending an increased reliance on these hydrating foods because, at the very least, they can result in a more nutritious diet and foster better weight control."
It's just another fad.
11
I was with you right up until the green smoothies. Just as crushed fruits are different from whole fruits nutritionally, I would expect plant-based water to be more of a time-release hydration resource in the plant or fruit and less in the chopped-up or juiced version. In the latter case you are just getting the water as water. IMHO. Don't mush your food.
6
How can you not mush your food? We have to chew it unless it’s not mushed ahead of time.
7
Geez, after reading the comments, I have only one thought...so many experts!
15
As many of these comments attest, a healthy person doesn't need to be reminded to drink. By and large, nature has provided us with the signals we need. But hydration is not the only example of the bill of goods we're being sold. I remember well when all of a sudden, great numbers of children - and then adults - were being diagnosed with Attention Deficit Disorder. I wondered: how is it possible that virtually everyone I ran into had been diagnosed with this new malady. While there are undoubtedly a handful of bona fide sufferers, it strained credulity that there was an affliction affecting multitudes who at one time had just been considered curious and inquisitive.
21
Good advice! One caveat! Guys with enlarged prostates, are at times, between a rock and a hard place on this! The enlargement, quite often causes urinary urge! So, when in that predicament, one needs to be careful with their water intake, otherwise, besides carrying around that water bottle, a guy in such circumstance, would need to also carry around a portable urinal!
5
Which you can find at Cabela's or Bass Outlet. I keep a few in the back of the car for emergencies.
3
I'm a 68 year old guy with BPH who plays disc golf three hours daily, carries water and pees in the woods. Nature is my toilet - as it should be.
2
Sort of like dogs and other animals, huh? Men have to learn to behave like humans.
1
Any discussion on hydration such as this one should include two important and related considerations:
1. Almost all tap water is chlorinated to kill bacteria in the water. If this chlorine is not removed before injestion it will have negative effects on your health because it is a poison that does not discriminate between the good and the bad micro-biome in your body.
2. Increasing hydration dilutes the body’s delicate sodium balance as increased urination and sweating depletes sodium along with the water. Therefore increasing your hydration should be accompanied with increasing the intake of salt to maintain homeostasis.
10
The kidneys do all that sodium stuff on their own. You don’t need to worry. They have you covered. It’s pretty cool, actually.
15
@DLP, That's true in theory, but if you're dehydrated to the point that your electrolytes are severely depleted, you're probably also not urinating, which means your kidneys probably could use a little help.
That happened to me recently. I was dehydrated to the point that regular water wasn't helping. Both my sodium and potassium levels were really low, and the doctor ended up having to give me 1000 mL of saline (yes, salt water) before I actually had any urge to urinate.
1
I’ll bet that was under very unusual circumstances. Normal life situations those kidneys have got you covered. Drink when you are thirsty. Don’t make it too complicated. Gatorade is good if you are pushing the limits.
Avoid liquor and drink low alcohol beer instead. And 'light' beer isn't necessarily low alcohol - it still has more than 4% alcohol. I discovered 3.2 beer in Oklahoma, and it tastes better than regular light beer. I have a truck driver friend who often passes through OK, and he always stocks up with a few cases of beer.
2
My grandmother claimed she had no wrinkles because she drank a lot of water. I have no idea if that is true but I do know she was always at home cleaning her one bedroom apartment until she died at age 83. I suspect she had no wrinkles because she never went outside into the sun.
Now at age 67, I try to drink a lot of water and have learned (a little late) to stay out of the sun.
7
During chemo I was to drink a liter to a liter and a half of water every day, not counting any caffeinated or alcoholic beverages. Even though I usually love a cool glass of water, it does get to be boring, almost nauseating, in those quantities. Happily the chemo nurses had a great suggestion -- add a small amount of different fruit juices to the water for taste and variety. Even a squeeze of lemon or lime juice. It worked for me, perhaps it will for others.
23
Moderately being in the sun, has many more advantages than disadvantages!
7
This article is very erroneous...drinking 8 cups of water is half the amount needed for the cells to perform properly. I am 74 years old and drink 3.5 - 4 quarts of reverse osmosis water fortified by drops of fulvic ionic minerals per day, nothing less. This give me incredible energy to run a ranch and farm, milk, feed the animals, process all the food from the garden, make cheese, butcher, and so much more. Enzymes are another important factor in good health. Lots of raw vegetables, very little fruit as the sugar in fruit turns into fructose, which turns into fat and is stored in the liver. No sugar, no honey, no maple sugar. This is a formula whereby I can avoid ALL doctor visits, all medications and drugs, and therefore, can lead an active, meaningful life in my old age. It's about living fully rather than living long. BTW, avoid plastics always! Vote with your dollar, vote organic, vote real food. Feed your cells, not your mouth.
11
The recommendation of 8 cups was never scientifically sound; it was a media-perpetuated myth. 16 cups could possibly be too much for some people. It's great that it works for you, but others should be very cautious about following this recommendation.
20
I agree that buying bottled water is one of the worst things people do to the environment and not just because of the unconscionable plastic litter it produces.
However, if your Yahoo water is unsafe, a Brita filter will not solve that problem for you. You'll need as more serious filter.
2
I have absolutely no idea how "yahoo" water made it into my comment. I don't even remember what that word was supposed to be at this point. I believe it was "tap water" but I can't even begin to imagine how that turns into yahoo. Thanks auto-correct.
15
Selling bottled water in the USA is an industry created fad as discussed in the NYT a few years ago. Before that there was the kitchen tap and beer.
In extreme situations thirst may not keep up with need and too much water occasionally kills.
6
Thank you for reminding us that water bottles are a terrible burden on the environment. They're expensive and wasteful, and the cost is not just the garbage but the production process.
Most of us have decent tap water and can easily filter it if needed.
We have to get out of this habit of wasting the earth rather than making a little effort and being aware of the consequences of our actions.
41
Susan,
“Most of us have decent tap water and can easily filter it if needed”.
There are too many industrial chemical leaks that find their way into our creeks/streams/rivers/aquifers which then flow into our water systems. And often times when the consumer is not made aware of this toxic water, or the warnings come too late.
Coal companies and chemical companies are often the culprits, but not the only industries that pollute our water with extremely dangerous water pollution.
Think of the poor people who live in West Virginia, where both coal and chemical companies release incredibly harmful pollutants not only to the environment, but also to the water people drink. These companies will usually receive a minimal fine relative to their profits, but not enough to cease their dumping.
I highly doubt that using a home filtering system is up to the task of purifying your tap water. The current EPA ‘turns a blind eye’ as do state governments who are both more interested in maintaining jobs and corporate profits. And it surely isn’t limited to West Virginia.
7
Last time I read about standards for water they were lower for bottled water than for most municipal water. So the tap is the best option.
7
Do you mean "bottled water" rather than (reusable) "water bottles"?
I learned this lesson on hydration the hard way. I was playing guitar in a band at an outdoor party on a 90 degree day, with no breeze. I had a small alcoholic drink during the first set, another in the 2nd set. Despite the heat, I somehow did not feel thirsty and didn't drink any other liquids. By the 3rd set, I couldn't remember my parts and realized I was having trouble communicating with bandmates. Luckily I got home safely and felt fine after drinking water.
8
An integrative medicine specialist and an anthropologist may not be the best sources of information about the effects of too much or too little water intake. But then again, their research may be thorough and rigorous.
A nephrologist (see SW below), and a pediatrician (see David Russell comment in reference to Aaron Carroll's article) may be more expert. But then again, they may be doing only cursory research and be caught up in their own ideological blinders.
See https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/ for a nice overview of research on the issues brought up in this article and the objections of those claiming that our natural thirst triggers and water retention mechanisms do fine without conscious help. Some of it supports Brody and the Quench authors' contentions, some doesn't. Some supports the we're-fine-as-is camp, some doesn't.
An important factor, only hinted at here, is that as we age, our detection and retention systems tend to get out of whack. Also, the we're-fine camp needs to address abnormal situations (marathons, heat waves, etc.) which can overtax natural signaling and adaptation systems. And SW's point - that our water retention mechanisms work fine - if we ignore that the way this occurs is often by tamping down resource use by some organs, like the brain (hence fatigue and cognitive deficits). Our organs are "protected" by reducing their function.
9
I couldn't be the only one to observe the coincidence of high water intake promotion with the emergence of the screw-cap water bottles. The "standard" for hydration was quickly set at 8 glasses of water a day with no scientific basis and it quickly became a dogma. Thankfully, and only relatively recently, scientists started to chime in on the nonsensical nature of this "standard."
Thank you, I will listen to my body to tell me when I need more water. And, my body is over 75 years old!
17
Sorry, but the eight glasses recommendation, right or wrong, has been out there since at least the 70s, well before the bottled water craze.
3
Google “polydypsia”.
2
Seriously? Drink when thirsty. That will do it.
11
Water alone isn't enough if you are sweating a bunch. Put KSPtabs in your water so you replenish potassium, magnesium, and the right amount of sodium. It will also protect you from kidney stones.
2
Eat a dill pickle!
4
After all these years you have finally disappointed me. You have simply supported the faulty "science" used to create the market for bottled water in the first place. For most of us, thirst is in fact a perfectly reliable indicator of the need for hydration.
13
Did I really just read an article stating that we shouldn't rely on thirst to regulate our hydration problems, yet it didn't provide guidance about how widespread or serious the problem is? Many diseases have alarming symptoms but are so rare that they aren't a significant health issue.
4
Water everywhere except in the ocean overcrowded with plastic water bottles. Go figure?
7
I've read that if you are chronically dehydrated it's best to sip small amounts of water at room temperature throughout the day. Any thoughts on this? And any thoughts on dehydration related to taking medications or related to salt intake?
8
And for all those drinking, perhaps more clean, public bathrooms.
27
This article doesn't even come close to explaining the complex issues of water intake. Bottom line is that if a person has adequate diet, and is not running a hot marathon, the thirst mechanism is more than adequate to guide proper fluid intake. Vitamin waters or coconut water etc are NO BETTER than clear water for "replenishing". The solute load in these drinks is miniscule. They are good at draining your wallet though.
63
As a nephrologist (kidney specialist) who deals with issues of salt and water all the time, this makes me want to sigh.
For 97%of us, in the absence of a chronic illness: the combination of a thirst mechanism, and the kidneys’ ability to rapidly excrete or retain water to maintain a constant internal environment, will keep us safe and healthy.
The brain should stick to things only it can do, like make job decsions, vote, and plan the route home. Please stop micromanaging the other organs, they know what they are doing (except in illness).
235
Boy oh boy are you right! I am a heart specialist. I cannot tell you how many heart patients put themselves into congestive heart failure by the mistaken notion that they need to drink 8 glasses of water a day.
11
@SW The problem is that some of us (read: me) ignore our thirst signals. It's surprisingly easy to do: I work all day at my computer and I tend to get engrossed in what I do, to the point that I don't leave my desk as often as I should for breaks and to get more water. Particularly now that I'm expecting (and I don't think pregnancy qualifies as an illness), I'm finding it difficult to stay adequately hydrated unless I make an active effort to drink water throughout the day. Not to mention, keeping tabs on my water intake does wonders for my alertness levels and keeping me from feeling dizzy.
@SW
Agree. The water drinkers, haughty, schlepping their expensive containers around, or worse, plastic bottles. There's smugness about it, where if you don't have one, you are the equivalent of a cigarette smoker.
I know of one recent incidence of a woman in her thirties who was sent, (after a blood test), to the emergency room for low potassium levels, from drinking so much water. They put her on an IV for a few hours to bring it back up. Did not keep her overnight, (Charged 6K). U.S. healthcare at it's best. (She had a 5K deductible.)
I think that selling water in disposable plastic is one of the most obscene things humans have come up with. It represents the pinnacle of our total lack of respect for our world.
206
How do you feel about packaging soda, beer, wine, etc in disposable bottles?
4
Disposable plastic bottles are bad regardless of the liquid they contain. However, only water is available, virtually for free, at the touch of a tap in every home or restaurant.
10
Prefer glass, but this is a false comparison. Beer, soda, and wine aren't easily dispensed by our water faucets! And they aren't necessary for life or health.
1
I learned from caring for my elderly parents that dehydration is a major issue for them on a nearly daily basis. The kidneys dont work like the used to, they dont want to drink more water because that means getting up more to use the bathroom, and they would rather drink any beverage than actual water. All of this came to a head when one of them drink little liquids for 2 days and she passed out on the floor. Sadly even after that, she still is not interested in hydrating.
52
My dad also resisted drinking more because of the difficulties of going to the bathroom. But this was part of his life winding down as he slept more and moved less.
Also, it doesn't have to be water. Almost any beverage is hydrating, as well as soup and fruit.
https://www.webmd.com/parenting/features/healthy-beverages#1
2
Pure coconut water has the right amount of electrolytes to replenish body salts after exercise or when in need of hydration. It is nature's gift to us. And its delicious too. Thanks to all the suppliers of coconut water who make it possible for us to partake of this essential and delicious life saving super electrolyte nectar.
6
The Indian Pharmacopeia has a recipe for artificial coconut water, whose ingredients are potassium chloride, sodium chloride, glucose and water. (Don't remember the proportions off-hand, but much more potassium than sodium. The proportions were determined by a chemical analysis of actual coconut water). This is used to provide a potassium supplement to patients who are taking medicaitons (e.g., certain diuretics) that cause potassium loss - taking potassium chloride plain is nauseating. I 've taken this stuff and it's almost a dead ringer for the real thing - I suppose adding a few drops of coconut flavoring would make it indistinguishable.
1
Over-hydration, drinking too much water, can cause water intoxication, with low serum sodium and seizures.
8
T, you have to drink a whole lot of water all at once. Rarely happens. Most folks have no interest in gorging on that much water in such a short period. Their body tells them to stop.
4
It is also virtually unheard of. You have to be drinking an insane amount of water for that to happen.
2
Not true. The amount of water you kidneys can excrete varies tremendously based on the amount of Solute (protein and salt) that you consume. If you have poor diet you can become water intoxicated with much lower amounts of intake.
1
Please square your article with the Upshot essay by Aaron E. Carroll, professor of pediatrics at the Indiana University School of Medicine, which appeared in the Aug. 24 2015 edition of the NYTimes, Dr. Carroll stated:
"The human body is finely tuned to signal you to drink long before you are actually dehydrated."
https://www.nytimes.com/2015/08/25/upshot/no-you-do-not-have-to-drink-8-...
116
Somehow we all didn't drop dead without water bottles. Or without "8 eight ounce glasses" - which is a ridiculous amount. The idea of counting how much water you've had is ridiculous. Far better advice might be to limit sugar, without which you don't need nearly as much water. Same with salts. But honestly, has anyone succeeded at making themselves drink water for more than a short time? This is such dated information.
44
Went to a pre diabetes group working on health and fitness. Was told it best to drink half your body weight in water each day. Yes, you pee alot during first two weeks, then your body regulates itself.
Half my body weight in water daily? At 205 pounds that’s a lot of water.
3
@Mad - No. Sorry. You were never told to consume half of your body weight in water each day.
A gallon of water weighs just over 8 pounds. A person who weighs 150 pounds would have to drink 9 gallons of water a day according to what you claim you heard. Ridiculous.
9
I work out a lot and travel for work extensively, especially to rural part of Africa and Asia e.g. India and Bangladesh at 115F. I have found that in both exercise and heat, drinking water is no where near as effective for staying hydrated as water that I had added electrolytes to. In one case, I was at high elevation and felt dizzy and sick for the first couple of days despite drinking a lot. I finally realized it might be an electrolyte issue, and added some sugar-free electrolyte powder to my water bottle. Within an hour I was completely transformed; energetic, clear thinking, no dizzyness or nausea. I have found a very inexpensive source, called EMdrops which is around $20 on Amazon for two ounces, contains around 600 8 oz servings according to the label. (I have no financial interest in this company, though maybe I should!) I also have used Emergen C, Nuun (great flavors, much more expensive), etc. However most of these other ones cost 40 cents or even a dollar per serving.
Richard K
17
I'm very glad to see someone mention the need for balanced electrolytes. I recall reading about two soldiers who died in Iraq: they were weak in the heat, were told to drink more water, which caused them to lose more electrolytes and eventually pass out and die. With my diabetic son, I have found that his sugars run high/his insulin doesn't work as effectively when his electrolytes are out of balance. Once he's spent a couple of days taking drinks with electrolytes (like sports drinks or adult versions of something like Pediasure), his sugars improve.
6
I'm not sure what drives all the fuss over dehydration. Maybe it's to sell sports drinks and Camelbaks. Your body has a very effective mechanism for maintaining fluid balance: thirst. Dehydration only causes problems for individuals in a few specific circumstances: those who rely on others to provide them with fluid (such as babies), those with an impaired thirst response (some people who are elderly and chronically ill), those with no access to water (if you go hiking in the desert and don't carry enough with you), or those with severe fluid losses they can't compensate for (e.g., norovirus, cholera, etc.) Generally, people who have a normal thirst response and access to water don't get dehydrated. There's really no reason to load up on water when you aren't thirsty, or to monitor your urine color. As other commenters have pointed out, overhydration (hyponatremia) is actually a much bigger problem than dehydration, especially among athletes.
45
Having had 2 kidney stones 25 yrs apart I learned something about hydration, calcium, and sodium.
My understanding is that approximately 25% of men will have to in some way deal with kidney stones. Some more than others. The most common cause of kidney stones is dehydration, over a relatively long (could be months or years) period of time. With the onset of summer, the incidents of kidney stones increases, mostly due to people sweating more and drinking the same amount of water, all other things being the same.
For recreational, endurance athletes:
1. Understanding your rate of water loss during endurance exercise under varying conditions (level of intensity and ambient temperature) is important.
2. We don't store or synthesize sodium, the most critical electrolyte for muscle response. We get it from the food we eat. Our bodies regulate low sodium by releasing water via sweat or urine and high sodium by not absorbing water (hyponatremia aka water intoxication) which is serious.
3. The optimum amount of water to drink daily is where urine OUTPUT is greater than 2.0 liters/day, under any circumstances. If you run a marathon on a hot day, at some point you'll have to start taking in some sodium or you'll run out, you will continue sweating, not be able to absorb additional water and it only gets worse from there.
5
@TT by that logic, none of us should be overweight, because the body has a fine mechanism, hunger, for letting us know when to eat and when to stop
Your advice for hydration before strenuous exercise lacks scientific basis and is contrary to expert opinion.
Please refer to the Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015.
Low serum sodium (hyponatremia) is a potentially life- threatening condition which occurs when athletes are told disregard thirst and drink excess fluids. To prevent hyponatremia, athletes should be advised to use their innate thirst mechanism to guide fluid consumption.
70
The key to an individual's water requirement is not about the volume of water intake but rather the water output. Enough water should be consumed so that at least 2 liters of water daily is eliminated via urine. This means that with normal, daily activity, one should consume at least 2 liters of water/day, plus replace water lost from sweat during exercise. I weigh myself before and after cardio (cycling) exercise (naked by the way) and I lose about .5 liters/hour of water even though I drink while exercising. On long, hot days (during running or cycling) it's important to consume sodium (via salty snacks) to avoid hyponatremia (low sodium) since we can't store sodium. If sodium gets too low, water can no longer be absorbed which is serious and can be fatal.
12
I have to say I was mightily impressed by NYC and its ubiquitous water fountains the other day! I ran the Greenway on the West Side and counted 7 fountains, 5 of which I used. All had great tasting cool water. I just kept filling and refilling my one bottle. I also poured some on my head. It was desert-like heat that Sunday. What more could I ask for?
38
Water vacuoles are a key component of most plant cells. They help maintain a plant's water equilibrium. In watermelons, for example, this aqueous network constitutes about 92% of its total infrastructure. Also, in vascular plants, the xylem which transports water from roots to leaves, acts functionally somewhat as the circulatory system does in humans. The xylem has cellulose cell walls and is composed of dead cells centrally located in the main bole or trunk of a tree.
Interestingly, in the current health era of gaining a better understanding of human's microbiota, it is notable that bacteria use human sweat as a source of nutrients. Since sweat contains lipids and proteins, as it is decomposed by these bacteria, it smells. For example, proteins are composed of chains of amino acids. In turn, each of these amino acids has a very high ammonia (NH3) content.
[JJL 7/09/2018 1:40 pm; Mon Greenville, NC]]
8
This article corrects outdated misconceptions that I still hear from otherwise intelligent adults (drink 8 glasses of water a day; coffee will dehydrate you). This kind of vital info should be taught in all high schools, as a basic skill set for becoming a functional adult.
18
I don't know. It still sounds like a reasonable minimum. It's only 1/2 gallon a day.
2
@Ron A:
There is no need to consciously count ounces or glasses of water. Drink to thirst.
2
Your column completely overlooks the role of salt in your diet and its impact on hydration. Our bodies balance the salt in our cells by releasing it through sweat and urine. For the common high salt diet in general population, there is a danger of losing too much water to remove the excess salt. Counter you high salt intakes by drinking lots of water.
If you can control your salt intake, you will need less water.
Dehydration is temporary and has no lasting ill effect. However, too much water is dangerous! Read the book by Dr. Tim Noakes "Waterlogged". His advice - "drink when you are thirsty. Never exceed more than 4 cups per hour during a long workout".
23
Dehydration is not temporary. It can cause many ill effects (as stated in this article), including death! The advice by Noakes, probably from an unfortunate person he knew, is nonsense, too. I was out running on one of these super hot days recently and you bet I had way more than 4 cups per hour!
4
@Ron A:
Did you drink to thirst? That is the main thrust of Noakes' advice. Forcing more water after we have satisfied thirst is useless while resting and actively dangerous while exercising.
1
So I'm wondering about the point made at the very start of this article:
***
"I wonder how we all survived — and even thrived — in our younger years without the plethora of water bottles that nearly everyone seems to carry around these days.
"In reading about the risks and consequences of dehydration, especially for the elderly and anyone who exercises vigorously in hot weather, it’s nothing short of a miracle that more of us hadn’t succumbed years ago to the damaging physical, cognitive and health effects of inadequate hydration."
***
To me, this calls the entire push around hydration into question. Not that I don't think we need to be hydrated. Nor do I doubt the adverse effects of insufficient hydration.
But we somehow managed to thrive -- and we didn't succumb to damaging effects -- before these recommended approaches. Assuming that's true, the natural question is: why?
Were we actually getting the hydration we needed, but through other means? In which case: what were those other means?
Or were we just fine with less hydration? In which case: what problem are we solving?
Seems like an unanswered question.
128
I grew up drinking tons of Kool-Aid, as I think every kid in my generation did. These days I'm perfectly happy drinking plain water. Nothing quenches my thirst like a big glass of water (I'm lucky enough to have well water available). I'm amazed that I never segued to soft drinks as I got older -- but curiously I always felt they tasted too sweet!
2
I agree with the points you raise. The answer is well-known: the body can deal with *temporary* water loss provided it is not too extreme and too prolonged. Marathoners or ultra-marathoners, while consuming water at aid stations, do not fully replenish what they sweat during the run itself, but make up the loss afterward.
But desert travelers still carried water in bags made of animal hides and took measures to minimize water loss and gain of heat from the environment. (The long flowing robes of Bedouins trap air, which is an insulator and also minimizes evaporative water loss.)
Being hydrated does not mean being fully hydrated 24x7. Otherwise, we'd have to wake up every few hours at night just to hydrate. (During sleep, the pituitary gland releases vasopressin, which acts on the kidney to reduce water excretion. )
5
Perhaps it's related to diet: We used to eat fewer processed and convenience foods, which often contain more salt. With only natural salt in our diets, and more water from increased fruits and veg in our diets, we didn't require all that extra hydration.
9
On average, I drink 64 ounces of water a day, which does not include the additional 40 ounces or more I drink while working out each day. I have refillable water bottles at my desk - 32 ounces in the morning after my coffee and the same after lunch. I drink additional water at home or when I'm out, but also drink quite a bit of black coffee.
I work out (indoors) six days a week - anywhere from 1-3 hours at a time, including fencing and crossfit type classes. I drink at least a quart of water during these workouts and often add a no-sugar electrolyte powder to my workout water bottle in the summer. As a kid, we didn't have waterbottles, but everyone's house in the burbs had a hose which we freely drank from as we played!
My mother hated to drink water and we had endless problems with regulating her blood pressure, dizziness, etc and resulting falls as she went into her 90s. Because clean water was an issue for her growing up, she always avoided water that had not been boiled for tea or coffee.
14
..and yet she lived to be well into her 90s.
38
I’m proud to say I do not have a clue to how much water I drink every day. I know it is enough, however.
27
Not mentioned here is the extra problem of those of us who sweat profusely. Even drinking steadily all day, during the recent heat wave I lost five pounds in one afternoon of ordinary backyard gardening.
And yes to the advance preparation: drink before you exercise, and also during. Waiting till you're already dehydrated and then drinking several glasses of water is NOT a great idea, as I have learned the hard way. At least for me, it goes right through me, causing nasty stomach cramps along the way and leaving me sick and nauseated and with no appetite for food, causing a vicious circle.
13
"Plant foods like fruits, vegetables and seeds are a source of so-called gel water — pure, safe, hydrating water"
Sounds like something that would help maintain the purity of my natural essence and precious bodily fluids.
36
Drink up!
5
There's a major problem in NYC with the lack of accessible clean bathrooms. If you are in dire need of a restroom, they are often filthy, unsafe or both. That was one problem that Bloomberg was unable to solve. Best advice is to use hotels, department stores etc, on your way touring around. And always go before you leave the office for home, as you can get stuck on the train or subway with no relief. This is a major impediment to drinking more water.
141
Before going out, eat water_rich and low glicemic load (Not index) fruits like water mellons, grapefruits, tomatoes or cucumbers, According to Dr. Mowller., water absorption rate by organs is twice as efficient as regular water.
8
Sorry for my typo. My second advice is to avoid coffee before and during being outside as experts believe that coffee is a 'diuretic' and it makes you need to urinate more frequently. By the way the following advice is helpful for you to understand more about water in fruits and vegetable. https://drmowll.com/eat-your-water/
Since I live in South Florida, I pay more attention to water/hydration. I check color and PH of my urine every morning to make sure that the color sunny yellow and PH above 6.5. I don't need a sauna to sweat out as much as hormone disrupting chemicals by running/walking (interval) after breakfast. After morning exercise, as Jane suggests, I eat water-rich fruits like water melons or grapefruits in order for my organs to absorb more gel water (structured water) in addition to mineral-rich boiled banana water with vitamin c.
https://drmowll.com/eat-your-water/
As Dr. Valter Longo, famous for academic longevity study, says that high fat-low carbo diet takes out water and protein from muscle, I have increased root carbo like yuca, turnip or beat as long as my A1c, glucose, insuline levels are in the optimum range.
http://gero.usc.edu/faculty/longo/
Though I may be wrong, I increase water-intake before sleep because our brains, kidneys and other organs enter into cleansing mechanism during the sleep. I don't mind waking up in the middle of the night for the bathroom because I fall asleep quickly. I even drink water during the night and a lot in early morning.
8
As clear as this message is, it can be hard to recognize the signs of dehydration. Many years ago I spent some time in Arizona and felt vague flu-like symptoms. The doctor advised me to take a battery of tests, which I declined. Instead, I started drinking lots of water and the symptoms disappeared. More recently, while vocalizing, I noticed that half my usual range was inaccessible, so I kept trying to clear my throat, but that didn't work. Then I started drinking lots of water and my usual range came back. So I give a thumbs up for this article.
55