Drinking water is good for you. At least that is often said. Especially if you are sports. Yet you wonder if you do well if you go to the toilet too often. How much water is too much, what does the color of your urine tell you about your fluid intake, and is thirst a good indication that you need moisture? Drinking water helps with losing some weight. Can food influence your sleep. Below are eight myths about your fluid balance and how far these are true.
The truth: The amount of water you need per day differs per person. The Nutrition Center gives 1.5 to 2 liters of water a day as a guideline. It does not only have to be water, all drinks count. Take drinks without added sugars or alcohol. Coffee, tea and milk also count. If you are thirsty, it is a sign that you have been drinking too little. The thirst stimulus only comes through quite late. With intensive training, the signal sometimes disappears completely. Therefore drink enough water in advance. Keep in mind that your kidneys can process 0.7 to 1 liter of water per hour. The color of your urine is therefore a better indicator.
The truth: Clear urine is a bit exaggerated. The color of the urine should be light yellow, just like (lemon) lemonade. If the color is clear, it means that you are full to the brim. If your urine has the color of apple juice or darker and even smells, then you have to refuel.
The truth: Caffeine gives you a boost but at the same time makes sure you have to pee a little more. According to Dr. Yeargin (expert in hydration and hypothermia in children and teenagers at the University of South Carolina), recent research has shown that 250 to 300 milligrams of caffeine (about two cups of coffee) only take about 3 hours something more urinates. Cold water drinking. The research also showed that sports negated this effect. If you start to run coffee within one to two hours after your cup, you do not pee more than usual. When you exercise, the energy in the body goes to your muscles, making your organs more inactive. Do not worry if you drink a coffee incorrectly every day. The effect on your body and performance will be minimal because you are already used to it.
The truth: Thirst is certainly a good indicator. Some experts only wonder if this should be your only guideline. One other method is weighing yourself before and after a long run. Then you know how much fluid you have sweated in kilos. Read more about this method on this page.
The truth: Although water is a good way to stay hydrated, it is not always the best choice. Water is enough for a quiet course of an hour on a cool day. On a warm summer morning when you lose a lot of sweat and salt you also have to take some sodium. Salt helps your body to retain water. Sports drinks or water to which electrolytes are added are a better option. You can drink these kinds of drinks during your course. If you drink such a drink before your workout, pee out everything that you do not need.
The truth: Too much water can cause water poisoning (water intoxication / hypnotism). Water poisoning occurs when too much water and too few electrolytes are taken. Less than one percent of marathon runners develop symptoms of water poisoning. Some groups are more susceptible to it, such as people who spend more than four hours on a marathon and people who walk or run a large part in colder weather (you do not sweat as intense as on warmer days). The best way to prevent water poisoning is to rely on your natural gauge: thirst.
The truth: There is no evidence that drinking a lot of water cleanses your body. Too much water can slightly damage the ability of the kidneys to purify blood.
The truth: Hypothermia is life-threatening. Your body temperature rises uncontrollably due to a disturbance of the balance between heat production and heat loss. If you are dehydrated, you are more sensitive to it. There are several factors that play a role in hypothermia: your body size, intensity of exercise, fitness and age, but also humidity and weather can be of influence. Drinking enough water can lower your risk, but also pay attention to other factors. Bottled water, tap water or filtered water.