Drinking Water Than Necessary While Exercising, Putting People At Risk of Water Intoxication
Updated: Oct 25, 2022
Water is an inorganic, transparent, tasteless, odorless, and nearly colorless chemical substance, which is the main constituent of Earth's hydrosphere and the fluids of most living organisms. It is vital for all known forms of life, even though it provides no calories or organic nutrients. The human body contains from 55% to 78% water, depending on body size. To function properly, the body requires between one and seven liters of water per day to avoid dehydration.
The precise amount depends on the level of activity, temperature, humidity, and other factors. Most of this is ingested through foods or beverages other than drinking straight water. It is not clear how much water intake is needed by healthy people, though the British Dietetic Association advises that 2.5 liters of total water daily is the minimum to maintain proper hydration, including 1.8 liters (6 to 7 glasses) obtained directly from beverages. Medical literature favors a lower consumption, typically 1 liter of water for an average male, excluding extra requirements due to fluid loss from exercise or warm weather.
Normally, about 20% of water intake comes from food, while the rest comes from drinking water and beverages (caffeinated included). Water is excreted from the body in multiple forms; through urine and feces, through sweating, and by exhalation of water vapor in the breath. With physical exertion and heat exposure, water loss will increase and daily fluid needs may increase as well.
Healthy kidneys can excrete 0.8 to 1 liter of water per hour, but stress such as exercise can reduce this amount. People can drink far more water than necessary while exercising, putting them at risk of water intoxication (hyperhydration), which can be fatal. The popular claim that "a person should consume eight glasses of water per day" seems to have no real basis in science. Studies have shown that extra water intake, especially up to 500 millilitres at mealtime was conducive to weight loss. Adequate fluid intake is helpful in preventing constipation.
Specifically, pregnant and breastfeeding women need additional fluids to stay hydrated. The Institute of Medicine (US) recommends that, on average, men consume 3 liters and women 2.2 liters while the pregnant women should increase intake to 2.4 liters and breastfeeding women should get 3 liters (12 cups), since an especially large amount of fluid is lost during nursing.
Humans require water with few impurities. Common impurities include metal salts and oxides, including copper, iron, calcium and lead, or harmful bacteria, such as Vibrio. Some solutes are acceptable and even desirable for taste enhancement and to provide needed electrolytes.
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