How much water do we need?
Dr. Eric Berg DC starts by mentioning a previous video he did on the topic of water consumption, which challenged the commonly held belief that everyone needs to drink a certain amount of water to avoid dehydration. He acknowledges that the idea of drinking eight glasses of water a day has become a widely accepted rule, but he aims to provide some new perspectives on water and its ability to hydrate our cells.
Understanding hydration
Dr. Berg explains that hydration is not simply having water in our cells. Water enters and exits cells through channels that are assisted by electrolytes. Electrolytes are electrically charged minerals found in different concentrations inside and outside the cell. The balance of electrolytes and fluid is crucial for proper cell hydration. A dehydrated cell is characterized by an imbalance of electrolytes and fluid, not just a lack of water.
Drinking too much water can dilute electrolytes, leading to a condition called hyponatremia, which is low sodium in the blood. This can be dangerous and cause inflammation of the brain and even coma. Therefore, hydration is not solely achieved through water consumption.
Factors affecting hydration
Dr. Berg discusses various factors that can affect hydration. He advises against carrying a gallon jug of water all day and forcing oneself to drink excessive amounts of water, as it may bypass the body's natural thirst mechanism. Overconsumption of water can lead to potential issues, especially during exercise.
He mentions a book by an exercise physiologist that explores hydration in long-distance runners and ultra-marathon runners. The research suggests that drinking excessive amounts of water when not thirsty can result in low sodium levels and negatively impact health, particularly during intense physical activity.
Dr. Berg explains that certain fluids, such as those containing caffeine or alcohol, can have a diuretic effect, leading to increased water loss and dehydration. Fruit juices, despite their water content, can also be dehydrating due to their high sugar content.
Effects of sugar and electrolyte drinks
Dr. Berg highlights a study that revealed the negative consequences of consuming sugar-laden sports drinks. Regular consumption of these drinks resulted in more fat gain compared to consuming soda alone. He cautions against assuming that electrolyte drinks with added sugar are truly hydrating since glucose can actually dehydrate the body and inhibit fat burning.
He points out that many electrolyte powders and drinks contain added sugar, contributing to further dehydration and potential health risks. Moreover, the source of the sugar, such as beet sugar or sugarcane, may contain traces of glyphosate, a herbicide.
The best way to stay hydrated
Dr. Berg emphasizes the importance of electrolytes, including sodium, potassium, chloride, calcium, and magnesium, for proper hydration. He suggests that drinking when thirsty and avoiding excessive water intake is a good rule of thumb. He mentions a book called "Waterlogged" that analyzes extensive data on hydration and advises against drinking more water than necessary.
For individuals prone to kidney stones, Dr. Berg recommends drinking at least 2.5 liters of fluid per day while ensuring an adequate electrolyte intake.
How to know if you're dehydrated
Dr. Berg suggests using urine strips that measure specific gravity, which compares the density of urine to water. Low specific gravity (below 1.010) indicates mild dehydration, while a reading closer to the density of water (1.000) suggests a lack of electrolytes. Monitoring specific gravity can help determine if you're consuming too much water or need additional electrolytes.
Conclusion
Dr. Berg advises finding the right amount of water intake based on individual needs, taking factors like activity level, environment, and thirst into consideration. He cautions against excessive water consumption and emphasizes the importance of electrolytes for proper hydration. He also recommends watching his video on electrolytes for more information.