Is water enough?

[protein-girl]

The other thread about endurance sport got me thinking and I have one more question...

When participating or training in endurance sport is water suffient when rehydrating?

PG

[Gabriel Guzman]

The other thread about endurance sport got me thinking and I have one more question...

When participating or training in endurance sport is water suffient when rehydrating?

PG

I would think so but I would make sure that it also provides the mineral balance lost.

[protein-girl]

Hi Gabriel, I would think that water would not provide any mineral replacement... ???

PG

[mcsblues]

Hi Gabriel, I would think that water would not provide any mineral replacement... ???

I guess that depends on your water - all water will have some dissolved salts/minerals unless it is fresh rainwater or distilled.

Gabe while we are on the subject, is there any science behind the Eades suggestion that we "drink till you float" - ie is there research that suggests this aids weight loss or perhaps protects the kidneys on a higher protein diet - or is this recommendation simple common sense that leads people to eat less (particularly in the weight loss phase) - because thirst might be confused with hunger and lead to greater snacking between meals?

[Mitra]

I'd love to hear what's behind the "drink till you float" advice, too. I did raise the question once on the old board, but there weren't any takers.

And I've never understood why only "non-caloric" fluids count. If you take your protein powder just mixed to a paste with a little yogurt, say, and have a pint of water on the side, that counts as drinking a pint, but if you mix the water into the powder to make a shake, that doesn't count?

[Viking Dan]

According to this fellow, if its cold water you can burn up to an extra 67 calories a day (yipee!):http://www.atkinsdietbulletinboard.com/forums/showthread.php?t=6724

[mcsblues]

http://www.oasisinet.com/forum/images/smiles/icon_lol.gif Sorry Dan, not laughing at you but I always love someone (like your poster) who mixes imperial and metric measurements together - just to make life harder! (even if he did get it right in the end)

64 oz is near enough to 2 litres (regardless of whose ounces you choose!;))
It follows that the energy required to raise that amount from zero to 37 degrees is

37 x 2 = 74 kcal.

Simple eh?

In real life it will be a bit less, because it is a bit difficult to 'drink' water at zero degrees celsius. (otherwise known as ice!):)

[Viking Dan]

As an ugly American, I can verify that my brain twists itself into a moebius strip every time I have to deal with the metric system.

[mcsblues]

Well its been 30 years or so since we changed and even now I still think in terms of some of the old measures ... but I would never mix them up in the same calculation!;)

[Gabriel Guzman]

Hi Gabriel, I would think that water would not provide any mineral replacement... ???

PG

I'm sorry... I missed this thread for some reason. Anyway, I agree with Malcom, it depends on the water. I should have been more specific and differentiate between water (one that includes minerals) and sports drinks which include more than just minerals.

Regarding studies behind water and weight loss, I remember readind an article a while ago in which subjects show some degree of weight loss by consuming water. There were differences between males and females as well. I didn't put much stock on that paper back then. I might have to find it and re-read it but what I've read more often is that proper hydration is necessary for proper kidney function. I've also read of some effect on appetite (this is one of the reasons why it's also mentioned on PP... remember the part about drinking a glass of cold water ~30 minutes before meal?)

There is also the common saying 'the more you drink the more you lose' (in terms of water that is, not in terms of fat loss), which relates to the fact that if the body is not well hydrated will tend to retain fluid, thus proper hydration has the opposite effect.

[protein-girl]

I have a hard time getting my head around the idea that either tap water or natural mineral water could supply enough "mineral" replacement. I've read that its important to replace sodium and magnesium for example ... Isn't sweating and exercising for two plus hours going to cause some loss of minerals at a level that will require replacement in a higher quantity than that available in water?

PG

[Gabriel Guzman]

I have a hard time getting my head around the idea that either tap water or natural mineral water could supply enough "mineral" replacement. I've read that its important to replace sodium and magnesium for example ... Isn't sweating and exercising for two plus hours going to cause some loss of minerals at a level that will require replacement in a higher quantity than that available in water?

PG

Well, we've traded the minerals in 'natural water' for 'soft water', therefore, tap water wouldn't replenish much of anything. Hence the reliance of supplements for those minerals. We don't need to sweat a great deal to lose minerals and that's why proper hydration throughout the day is important, not only when we feel thirsty... that's one of the last screams for help the body has. In the context of sports, however, that replenishmet is even more important so if water doesn't supply the necessary amounts, then I suppose we should add them. My point is that those minerals don't have to necessarily come from a sports drink, particularly a sugar-containing sports drink. So, anything that provides those minerals is likely to work. After all, that will be water plus minerals, some artificial flavor and perhaps a touch of color.

[protein-girl]

Well, we've traded the minerals in 'natural water' for 'soft water', therefore, tap water wouldn't replenish much of anything. Hence the reliance of supplements for those minerals. We don't need to sweat a great deal to lose minerals and that's why proper hydration throughout the day is important, not only when we feel thirsty... that's one of the last screams for help the body has. In the context of sports, however, that replenishmet is even more important so if water doesn't supply the necessary amounts, then I suppose we should add them. My point is that those minerals don't have to necessarily come from a sports drink, particularly a sugar-containing sports drink. So, anything that provides those minerals is likely to work. After all, that will be water plus minerals, some artificial flavor and perhaps a touch of color.

I agree with what you are saying about daily hydration... its more in the context of sport that I'm trying to clarify. Is there a product out there that replaces minerals does not contain carbs? This might be a weird question but could I make my own with supplements and water? I think I'll google it and see if there are any products out there as well
PG

[Belfrybat]

Non caloric sports drink:

16-24 oz. water
1/4 tsp. Morton Lite (salt & potassium)
1 tsp lemon juice
1 packet A/S (Sweetener)I use a powdered drink mix made up half strength. Then add 1/4 tsp Morton no salt and 1/4 tsp sea salt to each quart.

Here's another one I found on www.recipezaar.com (http://www.recipezaar.com):

Homemade Gatorade Recipe #93652
1 (1/4 ounce) envelope unsweetened flavored drink mix (enough for 2 quarts) 1/2 teaspoon table salt (http://www.recipezaar.com/library/getentry.zsp?id=359) (sodium chloride) 1/4 teaspoon salt substitute (potassium chloride; eg. Morton Salt Substitute) 1/4 cup sugar (http://www.recipezaar.com/library/getentry.zsp?id=139) 1/4 cup granular fructose (http://www.recipezaar.com/library/getentry.zsp?id=549) (can substitute 1/4 cup plus 2 tbs. corn syrup) 1/2 teaspoon citric acid (can substitute 2 tbs. lemon juice) water (http://www.recipezaar.com/library/getentry.zsp?id=459), to make 2 quarts

Substitute AS for the fructose and sugar. I read somewhere that the sugar is needed for the minerals to be absorbed faster, but unless someone is running a marathon or triatholon, the slower absorbsion is fine.

[protein-girl]

HI Brigit-Carol, thanks for that. I've never seen a home made recipe before. I found this - nuun.com

thanks again
PG

[Mitra]

Is the sweetener actually contributing to the electrolyte replacement, or is it just to make it taste sweet?

[Belfrybat]

Is the sweetener actually contributing to the electrolyte replacement, or is it just to make it taste sweet?

I can't find the source since I read this over a year ago, but according to a couple of recipes I found, the sugar is needed to quickly metalobise the salts and to provide a burst of energy, but that would only be necessary for someone truly dehydrated or in a very high activity sport on hot days. For most folks who exercise moderately, or (like me) work outside in high temps, a liquid with only the salts is fine.

Dr Bernstein (Diabetic Solution) recommends the salts mixture without sugar for hydration if one has vomiting and diarreah (sp?) or is working outside on very hot days. His formula is 1 qt. water, 1 Tbs. lemon juice, 1/2 tsp potassium salts, 1 tsp sodium chloride and enough AS to make it palatable. He states the sodium chloride can be cut in half if it's too salty tasting. I certainly have to as the that high a concentratin makes me nausous.

[Mitra]

I found, the sugar is needed to quickly metalobise the salts and to provide a burst of energy

I remembered seeing something along those lines years ago, but the top one of your two recipes is "non-caloric" and uses A/S, so didn't seem to be there for those reasons.

I don't go in for long, vigorous activity in hot weather if I can help it, but if I travel to hot countries (I try to avoid that, too!) I find it hard to keep my fluid and salts all properly balanced.

[OKGhostrider]

He states the sodium chloride can be cut in half if it's too salty tasting. I certainly have to as the that high a concentratin makes me nausous.

Brigit-Carol,

Salt water is often used as a "home remedy" emetic to induce vomiting. It irritates the gastric and intestinal mucosae which is why you feel nauseous. Effects are variable and food can buffer it's effects, but it often works as well as any chemical (central-acting) emetic we have available. I've recommended it a number of times in cases of rat poison ingestion in dogs.

Standard disclaimer: Consult your veterinarian (or physician) before using, as inducing vomiting can be counter-indicated.