THIRST FOR knowledge

KEEPING UP YOUR FLUID INTAKE IS A NUMBERS GAME

1

The number of glasses of water needed to ward off midnight hunger pangs, according to a study by the University of Washington.

“Drinking water can actually temporarily suppress hunger signals and make you feel satisfied by simply increasing the volume of contents in the stomach,” explains exercise physiologist Drew Harrisberg.

Additionally, athletic performance dietitian Jessica Spendlove says people commonly mistake thirst for hunger. She says, “This is why staying in tune with your need for water is important. When we’re hydrated, the body’s functioning optimally, which includes appetite control, mental fatigue and circulation.” 45 minutes. The time it takes to go from mildly dehydrated to hydrated when you drink 600ml of water, according to a study by the University of Guelph in Canada. “The study asked the participants to drink the water before training and they went from hydrated to mildly dehydrated in 45 minutes,” says Jessica.

“You should always be hydrated before you train. In fact, you should be hydrated at all times. You can monitor the colour of your urine across the day and if it’s not pale yellow, you should start increasing your fluid intake.” 2

The number of glasses of water to drink before a meal to boost weight loss. A study in the journal Obesity found people who drank two glasses before eating lost 1.8kg more than those who didn’t.

“It gives you a sense of fullness so you can temporarily trick your body in to feeling satisfied. You’ll end up consuming less calories at meal times,” explains Drew. 15 minutes. This is the amount of time before exercising when you should be taking on water, between 400ml and 500ml. Aim to then drink 150ml to 250ml every 15 minutes while you exercise to replace what you lose through sweat and maintain a good level of hydration.

“It takes time for water to get absorbed through the small intestine, into the bloodstream, and ultimately into the cells of your body

where it’s needed,” says Drew. “So 15 minutes is enough time to allow this process to take place.”

If you think chugging down as much water as possible during your walk or workout was good for you, think again. Jessica says consuming more than 250ml of fluid every quarter of an hour isn’t going to help you reach your goals.

“The bladder can only store a certain amount, so if you consume more than this, you won’t retain the fluid as you’ll urinate more frequently,” she explains.