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The truth about hydration: should you drink eight glasses of water a day?

Water Intake and Water intoxication

Water Intake and Water intoxication
  • Drinking when you are thirsty maintains your body's water level within about 1-2% of its ideal state. But as we get older, our sense of thirst can get fuzzier and that is when dehydration can become a threat.
  • Water intoxication occurs when the amount of electrolytes in the body becomes imbalanced by excessive water intake, disrupting brain function. It happens when you drink more than you can pee.

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The truth about hydration: should you drink eight glasses of water a day?

The truth about hydration: should you drink eight glasses of water a day?

https://www.theguardian.com/lifeandstyle/2020/jan/27/the-truth-about-hydration-should-you-drink-eight-glasses-of-water-a-day

theguardian.com

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Key Ideas

Water Intake and Water intoxication

  • Drinking when you are thirsty maintains your body's water level within about 1-2% of its ideal state. But as we get older, our sense of thirst can get fuzzier and that is when dehydration can become a threat.
  • Water intoxication occurs when the amount of electrolytes in the body becomes imbalanced by excessive water intake, disrupting brain function. It happens when you drink more than you can pee.

Beer And Coffee

New findings show that how much we need to drink may vary with our activity levels, the weather, and our physiology.

Other drinks like milk, beer or even coffee provide good levels of hydration. Instead of following the thumb rule of 2 liters of water a day, we can adjust our intake so that we are hydrated adequately.

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Benefits

It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.

Running is a very effective...

Types of running
  • Road Running: running on paved roads, paths, and sidewalks.
  • Treadmill Running: easier than outdoor running and can be gentler on your joints.
  • Racing. Road races can vary from 5Ks to half or full marathons or even ultramarathons. 
  • Trail Running: it takes place on hiking trails, from deserts to mountains.
  • Track Running. Track events include shorter distance races from the 50-yard dash to 400-meter sprints. 
Getting Started
  • Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
  • Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.
  • Follow running safety advice, such as going against traffic when running on roads. Always carry some form of identification with you.
  • Use the Run/Walk Method. Start with running for one minute, then walk for one minute. Try to increase the running intervals over time.
  • Make It Manageable. Keep a conversational pace during each workout. If you can't speak in a full sentence, slow down. Breathe through your nose to get enough oxygen.

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Intermittent fasting...

 ...is an increasingly popular eating pattern that involves not eating or sharply restricting your food intake for certain periods of time. It may boost your health. However, fa...

Popular regimens of fasting:
  • The 5:2 Pattern: restrict your calorie intake for two days per week (500 calories per day for women and 600 for men).
  • The 6:1 Pattern: similar to the 5:2, but there’s only one day of reduced calorie intake instead of two.
  • “Eat Stop Eat”: a 24-hour complete fast, 1–2 times per week.
  • The 16:8 Pattern: only consuming food in an eight-hour window and fasting for 16 hours a day, every day of the week.
Keep fasting periods short

Longer periods of fasting increase your risk of side effects, such as dehydration, dizziness, and fainting. 

The best way to avoid these side effects is to stick to shorter fasting periods of up to 24 hours — especially when you’re just starting out.

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Hydration is key
Hydration is key

Hydrating your skin is as important as hydrating your body. Your body needs hydration to look and feel good.

Hydrator vs. moisturizer

Hydrator and moisturizer are marketing terms. Moisturizers are oil-based ingredients and work by creating a seal on the surface of the skin to prevent water evaporating. Hydrators are ingredients called humectants that absorb water from the atmosphere or your skin and hold it in place on your skin.

Moisturizer is a universal term for moisturizer types: emollients (fats and oils), squalene (oil), humectants (hydrator, such as glycerine or hyaluronic acid), occlusive.

Choosing skin products

There are a ton of different products on the market, but most skin lotions and products contain both occlusive and emollient ingredients and humectant ingredients. It means they moisturize and hydrate at the same time.

The form a product takes does not affect the performance - only the experience of applying the ingredients.

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Get More Sleep

Lack of sleep can result in you feeling lethargic, grumpy and tired. If you often feel this way, you may want to consider whether you’re getting enough sleep.

Try and aim for around 7 hour...

Reduce Stress

Feelings of stress can mean that you struggle to concentrate, experience racing thoughts, difficulty switching off and tiredness.

Strategies to improve your energy levels include taking some time for yourself to relax, reading or going for a walk.

Move More

One study found that sedentary people with persistent, unexplained fatigue decreased their tiredness by around 65% just by regularly participating in low-intensity cycling.

Get up and move your body like brisk walking or cycling to boost your energy levels.

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Sleep deprivation
Sleep deprivation

Willpower, memory, judgement, and attention all suffer when you are sleep deprived.

You drop things, crave junk food sugar, overeat, gain weight. You’re more irritable, negative, emotio...

Get through sleep deprivation:
  • Stabilize your blood sugar, by eating hearty food (protein and fat) more often.
  • Reduce refined carbs and increase fats and proteins.
  • B-complex vitamin supplements can give you an immediate boost in alertness and mental clarity.
  • Soak in an Epsom salt bath - might even help you get enough energy to exercise the next day.
  • Drink more water than you usually do to help compensate.
  • Exercise is the single best way to “take out the trash” in your body, and after staying up more hours than you should.
Fasting Ketosis

In addition to eating a high-fat diet and limiting carbohydrates, the metabolic, fat-burning state of ketosis can be induced by fasting.

Fasting can help your body burn fatty acids ins...

Common Side Effects of Fasting Ketosis
  • Water flushing
  • Fatigue
  • Hunger and sugar cravings
  • Keto breath
  • Digestive concerns
  • Muscle cramps
  • Less energy
  • Heart palpitations
  • Ketosis flu
How to Deal With Fasting Ketosis Symptoms
  • Get enough sleep
  • Work on reducing stress as much as possible.
  • When combining intermittent fasting with a ketogenic diet, eat enough calories during your eating periods.
  • Stay hydrated
  • Increase salt intake
  • Eat mineral-rich foods
  • Supplement with magnesium
  • Take exogenous ketones
  • General self-care

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Ketosis
... is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in ...
Benefits of a Ketogenic Diet
  • Weight Loss.
  • Keto naturally lowers blood sugar levels due to the type of foods you eat.
  • Mental Focus: Ketones are a great source of fuel for the brain.
  • Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
  • Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
  • Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
  • Insulin Resistance.
  • Improvements in your skin health.
Do Not Eat on a Keto Diet
  • Grains – wheat, corn, rice, cereal, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

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Eight glasses of water

We should indeed be drinking enough water every day for good overall health. What this amount is, differ from person to person.

There is no scientific evidence that backs up drinking ...

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You can't catch a cold from being cold.  A virus is responsible for contracting a cold. We become infected with viruses when we are in close quarters with other people infected with a virus.

Cracking your joints can lead to arthritis

Cracking joints do not cause arthritis. Research done found people who crack their joints are at the same risk of getting arthritis than those who don't.

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Drink 8 Glasses of Water a Day

Everyone has a different requirement for water. Temperature, humidity, size, age, gender and activity have an influence on your fluid needs.

Instead, drink when you are thirsty.

Eggs Harm Your Heart

Eggs have a lot of cholesterol compared to other foods. Although cholesterol in the blood is strongly related to heart disease, eating cholesterol is weakly associated with raising the cholesterol levels in your blood.

Eggs have other heart-protecting properties and eating it probably won't harm your heart.

Cancer or Alzheimer’s From Antiperspirant
  • A chain email in the 1990s was responsible for the false belief that antiperspirant was raising the risk of breast cancer. 
  • When researchers found higher ratios of aluminum in the brains of Alzheimer's patients, aluminum in antiperspirant was suspect. But it seems aluminum in antiperspirant is hardly absorbed by your skin.

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Alkaline water
Alkaline water

Alkaline water - water that has been treated to have a higher pH level than the 6.5-7.5 pH range - is experiencing a surge in popularity.

There are a variety of alkaline water brands on t...

Marketing claims

Marketing claims behind alkaline water are based on the acid-ash hypothesis. The idea is that eating certain foods, like meat, dairy, and eggs, results in acid ash in your body, which increases your acid levels and causes health problems.

While there are some poorly designed studies that suggest alkaline water confers health benefits, there is no rigorous scientific evidence to support this belief.

The science behind blood pH

You can't change the pH of your body by drinking alkaline water. Your body regulates its blood pH in a very narrow margin. If your pH varied too much, you wouldn't survive. 

However, your diet does affect the pH of your urine. Most people's urine is about 6, which is acidic and not a problem. Alkaline may make your urine less acidic, but it doesn't make a difference to your health.

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