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One Small Change
The Verdict on Staying Hydrated
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Thirty days ago when I computed exactly how much fluid (120 ounces) I’d need to ingest every day to meet the latest nutritional standards for “full hydration,” I didn’t realize all that would be involved in meeting that goal. (To get caught up on why I set this goal, click here.) Before I share my conclusions, though, here are my June stats:
- Total amount of fluid ingested: 2,856 ounces
- Daily high: 150 ounces
- Daily low: 30 ounces
- Daily average: 95.2 ounces
- Equivalent total fluid intake in pounds: 178.5
- Total trips to the bathroom: 402
- Average pees per day: 13.4
As you can see, I fell significantly short of my daily 120-ounce goal. Criticize me if you wish, but hold off until you try this. It’s a lot more challenging than it looks. Although I never got sick of the taste of water, I did tire of just drinking and, of course, flushing my toilet and myself. But is this one small change worth the hassle? Will I continue and, most important, should you try? Here are the pros and cons:
Thumbs Up
- I stopping eating unnecessarily. Many times, we confuse our body’s hunger and thirst signals. I learned that sipping often prevents snacking.
- I felt less fatigued and more alert. My wife, who was doing this experiment with me, also admitted she was less cranky. (But honey, I didn’t notice that.)
- I was able to exercise longer. On rides and runs that I’d normally fatigue on, having my tank topped off beforehand helped me persist with less effort.
- I didn’t get hurt. Despite summer being my most active time of year, I didn’t pull any muscles or otherwise injure myself. I felt supple.
- My breath smelled better. Dehydration is a common cause of mouth odor.
- My 20-year-old daughter, who was also on my drinking team, reported that her skin and lips felt significantly less dry. As a result, she was moisturizing less.
- I drank less beer. I either wasn’t thirsty for it or I felt guilty indulging, because alcohol doesn’t count toward fluid replacement.
- I was less flatulent. No kidding. I suppose all the water helped with digestion, or maybe it was just that I was drinking less milk, beer, juice and other stuff that gases me up.
Thumbs Down
- I gained 5 pounds. This must have been because I was chronically under-hydrated before the experiment started and I didn’t realize it. (Either that, or I’ve been overindulging at summer barbeques.)
- My sleep was interrupted. I’d normally get up one or two times during the night to pee. Poor sleep can trigger a host of health problems.
- I didn’t get faster or stronger. When it comes to these components of fitness, hydration is not the next caffeine. Its boost is much more subtle.
- My wife reported feeling bloated. (But if that’s the price of less crankiness, I’m buying her a Camelbak for Christmas.)
- My thirst sensation virtually disappeared and with it the satisfaction of quenching it.
- I drank less beer.
- I was less flatulent.
The Verdict
I drank my weight in water this month, which shows what an amazing processing-machine the human body is. And that much liquid must have done some industrial-level scrubbing of my innards, even though I can only guess at the effects of that.
In the future, I will continue to be more conscious of staying hydrated and will especially take a sip when I get the urge to snack. But for me, drinking 120 ounces per day is unrealistic. Although I enjoyed the advantages, I often felt like I was force-feeding myself.
Most of all, I missed feeling thirsty. You know that sweat-caked state that follows a hard summer workout and how refreshing it is to chug an ice-cold sports drink, soda or even beer? Well, if you’re hydrating correctly, that’s never supposed to happen. Thirst is a curse. Although it may sound illogical in the face of so much scientific research, I miss the brow-mopping, throat-soothing satisfaction of quenching it.
I guess in general I prefer life’s highs and lows to its balanced middle. So sure, better hydration is one small change you should definitely make, but there’s no need to go overboard.
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About The Author
Joe Kita – Joe Kita is a noted writer, editor, motivational speaker and teacher. He authors the blog "One Small Change" for CorePerformance.com.
