Are You Dehydrated? Did You Gain Weight This Weekend?
Hello and Happy Monday People
This is something that most people either don't understand or debate constantly.
How much water should you be drinking? Why do gain weight from one day to the next? Am I dehydrated?...
I wanted to use this week and a more informational week to change the conversation from just weight loss and fat burning...to some health parameters that actually influence weight loss and fat burning like you want but you may not be paying attention to.
So let's start withwhoI am getting the information from...this is by Dr. Sandra Fowkes Godek. Dr. Godek is the director of the HEAT Institute and a professor of sports medicine at West Chester University of Pennsylvania. She is an expert in thermoregulation, hydration, exercise-associated hyponatremia and exertional heat stroke, and has conducted research in these areas with NFL, NHL, NBA & collegiate sports teams.
Body mass normally fluctuates between 78.7 kg (173 lb) and 81.3 kg (179 lb) in a 80 kg male, 64.1 kg (141 lb) and 65.9 kg (145 lb) in a 65 kg female, 29.5 kg (65 lb) and 30.5 kg (67 lb) in a 30 kg child, and between 147.5 kg (324.5 lb) and 152.5 kg (335.5 lb) in a 150 kg football lineman, all reflecting euhydration.
**People and Clinicians need to understand that euhydration (a normal state of hydration) is not determined by a single body mass
So that’s a 6-lb normal fluctuation in an average sized male. a 4-lb normal fluctuation in an averaged sized female, a 2.2-lb normal fluctuation in a child and amazingly, an 11-lb normal fluctuation in a football offensive lineman.
Certainly, in a 24-hour time period we are generally at the lowest level of hydration in the morning after a 6 – 10 h fast, which is why people who are dieting weigh themselves at that time. This just reflects the lowest level of normal hydration and is accompanied by the sensation of thirst
And what about the silly idea that everyone needs to drink eight 8-ounce glasses (~ 1.9 liters) of water each day, beyond everything else that they drink? This would not come close to satisfying the fluids needs of a 350-lb football player, however, if consumed quickly would surely make my 7-year-old, 52-lb niece hyponatremic , if significant diuresis did not ensue. Clinicians need to pay attention to what makes sense and not let propaganda drive clinical practice.
So here is what I want you to get from this, weight fluctuation is normal...what you should be looking for is new set points...can your daily fluctuations continue to drop.
8 glass of water is good for who?
I love the example she gave and I will give you my own, there is now way I need the same amount of water Jr needs or Brianna need or Lais needs..
So general statements like we should all have 8 glasses of water are not realistic guidelines for everyone.
Water alone is not enough, you need to make sure you have a solid amount of minerals to aid in the absorption of water, you need to pay attention to what you are eating.
Hope that all helps.....We have a Great Monday Planned at Bootcamp!!!