How Much Water is Enough? How Much is Too Much?

The wellness tip about drink eight 8 - troy ounce glasses of water supply a day has been bluntly dismissed byscientists , doctors , andupstanding bloggersfor years , but this idle myth refuse to die out . Meanwhile , exercise - consociate hyponatremia , a upshot of overhydration , is being reported across a broader scope of athletes .

Aaron E. Carroll , prof of pediatrics at Indiana University School of Medicine , has confronted the 8 - glasses - a - daytime myth more than most , having dismantled it ina 2007 paper published in the British Medical Journaland later on ina book about aesculapian misinformation . Now , a study recently publish in the American Journal of Public Healthhas resolve that more than one-half of American children between 6 and 19 are “ inadequately hydrous , ” a detect Carroll says is total bunk . In light of this , he ’s taken another knife thrust at the whole 8 shabu / day myth .

The study in question used a measurement known asmean water osmolalityto estimate the urine concentration of more than 4000 child ages 6 to 19 . A lilliputian more than half of the children surveyed had a weewee osmolality of at least 800 mOsm / kg — a piddle density above which the authors characterise as indicative of “ short hydration . ”

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As Carroll explains , “ if you define ‘ dehydration ’ as a piss osmolality of 800 mOsm / kg or higher , the determination of this study are really concerning … The trouble is that most clinician do n’t ” :

… there ’s very little grounds to believe that children who have a spot piddle measurement of 800 mOsm / kg should be worried . In fact , back in 2002 , astudy was publishedin the Journal of Pediatrics , one that was more explorative in nature than a look for desiccation , and it found that boy in Germany had an average urine osmolality of 844 mOsm / kg . Thethird - to - lastparagraph in the paper recount a vast number of sketch from all over the world discover average urine mOsm / kg in kid ranging from 392 mOsm / kg in Kenya to 964 in Sweden .

That has n’t stopped more late studies from continuing to utilise the 800 mOsm / kg criterion to declare Brobdingnagian numbers of children to be exsiccate . A 2012studyin the Annals of Nutrition and Metabolism used it to declare that almost two - thirds of Gallic shaver were n’t getting enough H2O . Another in the journalPublic Health Nutritionused it to announce that almost two - thirds of children in Los Angeles and New York City were n’t get down enough urine . The first work was funded by Nestlé Waters ; the second by Nestec , a Nestlé subsidiary .

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It ’s possible that there are baby who need to be better hydrated . But at some point , we are at risk of call anordinary sound condition a disease . When two - third base of levelheaded nestling , year after class , are regain to have a laboratory value that you are labeling “ abnormal , ” it may be the definition , and not their health , that is off .

Too Much Water

If you ’re an athlete , overhydration may be a more urgent business concern than underhydration . Hyponatremia , aka “ piss inebriety , ” is the extreme issue of a somatic imbalance between electrolytes ( the minerals in your blood and body fluid that carry an electric rush ) and water . The condition is more prevalent than people realize . From an clause I write on the study back in February :

https://gizmodo.com/what-happens-to-your-body-when-you-drink-too-much-water-1685594492

Results froma study published in 2005 in theNew England Journal of Medicinesuggest nearly one in six participants in 2002 ’s Boston Marathon experienced some grade of hyponatremia . A 2006 field of study published in theBritish Journal of Sports Medicinestates unequivocally that “ drill associated hyponatremia is due to overdrinking . ” In the clause , sports physiologists Timothy David Noakes and Benjamin Speedy lament the biomedical residential district ’s slowness to recognize the peril over over - hydration in endurance athlete .

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Last month , the British Journal of Sports Medicine publish a novel reportthat corroborates these observations . Gretchen Reynolds summarizes the report ’s findings in a post published Wednesday at the NYT :

… according to the latest scientific discipline , desiccation during sport is rarely if ever dangerous , but overhydration undeniably is .

…

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Until recently , hyponatremia had been assort almost solely with marathon subspecies and other drawn-out endurance events , specially among dull race car , who tended to sweat slight but salute copiously , often for hours on end . But as the new report , which present updated hydration guidelines developed by a consortium of scientific expert , points out , exercise - associate hyponatremia “ is now being reported in a more diverse set of sporting activity , ” including half - marathons , dash triathlons , Grand Canyon hikes , Bikram yoga classes , and , of course , team sport practice and games , especially football game , at the professional , collegial , and now high school level .

So how do you experience if you ’re receive enough H2O ? The authors of the hyponatremia account resolve you should rely on your trunk ’s “ innate thirst mechanism . ” In a nutshell : Listen to your body ’s cue and work out common gumption . If you ’re thirsty , tope . If you ’re not thirsty , and especially if you ’re an jock , do n’t feel compelled to drink .

[ AJPHandBJSMviaNYT ]

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