Stay Hydrated: Is 8 to 10 glasses really all you need?
By Robert Yang, Nutritionist 
Licensed by the American Health Science University

Are you drinking enough water? If you answered yes, what is the optimal amount? Is the old standard of 8 glasses of water a day the right formula for everyone? There is not a "one size fits all" amount of water that everyone should be drinking.

Some people say "drink lots of water". But what is a lot of water and how do you know how much to drink?

 If a woman weighing 100 pounds drinks 8 glasses of water a day, that amount may cause over hydration. On the other hand if a man weighing 200 pounds drinks 8 glasses of water a day he falls far below the correct amount of water.
There is a simple formula you can use to determine the right amount of water consumption each day.

The formula is:
Your body weight ÷ 2 = Optimal H2O Intake

The optimal amount of water to drink is ½ your body weight (pounds) in ounces per day. For example, a 200 lb. person will need to drink 100 ounces of water per day. A key point to remember is that other fluids do not count toward your goal of ½ your bodyweight in ounces. Those fluids include: coffee, tea, juices, soda, milk, sports drinks, and flavored water. In fact, other fluids like sports drinks and juices can actually dehydrate the body because it takes water to actually dilute these high sugar drinks before it is assimilated in the body.

Now that you know how much water to drink, why is it so important to drink water? The human body is composed of 25% solid matter (solute) and 75% water (solvent). For instance, the nucleus pulpous of an inter-vertebral disc is composed mostly of water. The majority of the weight of the upper body is supported by this water volume in the disc; therefore proper hydration can be a preventative measure against low back pain. Water also acts as a lubricating agent for joints which can relieve pain from chronic joint pathologies.

Timing of water consumption is important to optimal hydration. Drinking water first thing in the morning is critical because during sleep the body becomes dehydrated. Therefore drinking water first thing in the morning is the first step to optimal hydration. Start with 25% of your total water intake in the morning. If your water intake for the day is 100 ounces, you would consume 25 ounces in the morning. The remaining water should be consumed throughout the day.

The type of water you drink is important to achieving optimal hydration. 80% of bottled waters are filtered tap waters. Choose a bottled water that has approximately 200-300 parts per million (mg/L) of dissolved solids. This ensures a proper amount of dissolved solids in the water to maintain proper hydration. High quality water sources include Evian, Fiji, and Trinity. Water from Reverse Osmosis units can be used but the dissolved solids can be quite low. A great way to remedy this situation is to add a small pinch of Celtic Sea Salt to every liter of water.

Celtic Sea Salt is an organic, unrefined sea salt that has over 80 trace minerals that will help replenish the body with electrolytes. Not only does it replenish the electrolytes in the body, it is a great way to prevent muscle cramps. Another great benefit of using Celtic Sea Salt is the reduction of allergic tendencies. I have had great results with golfers that have allergic symptoms due to pollen and grass. Many have reported reduced symptoms of allergic reactions with the proper amount of water and the addition of Celtic Sea Salt. Please do not consume regular salt in the place of Celtic Sea Salt. Regular salt is just sodium chloride which can be quite toxic when consumed on its own without the other trace minerals. Drinking the proper amount and correct type of water may be the missing link to improving your health and vitality. So, here’s a drinking to your health.

About Robert Yang:

Robert Yang specializes in nutrition, nutritional supplementation, strength and conditioning, corrective exercise, and lifestyle coaching. His integrative and individualized programs have helped athletes and individuals improve performance, increase recovery capabilities, prevent injuries, and improve health and vitality. Robert is the co-founder of The Pure Performance Clinic in Encinitas, California, where he maintains an active practice designing corrective, performance enhancement, and rehabilitative exercise programs for clients with chronic muscular-skeletal problems. Individualized nutritional and supplement programs are also an integral part of his practice.

While operating his full time practice, Robert is also a nutrition consultant to the Titleist Performance Institute in Oceanside, California. He consults with golfers one on one, covering topics ranging from proper hydration to lifestyle factors that influence ones golf game. Ensuring that golfers are at their peak, he has designed menu plans that optimize their energy levels during their 2 day experience. Robert has also been a consultant for the San Diego State University golf team. Licensed by the American Health Science University as a nutritionist, Robert uses progressive and scientific protocols for nutritional therapies. One of his key testing procedures is the use of Metabolic Typing. As a Metabolic Typing Intermediate advisor he offers clients precise nutritional plans appropriate for their individual biochemistry.

Robert is a graduate of the University of California Santa Barbara with a Biopsychology and Exercise Health Science degree. He is also a certified CHEK (Corrective High-Performance Exercise Kinesiology) Level 4 Practitioner. Robert also holds a Level 1 coach's certification in Olympic style weight lifting from the United States Weight Lifting Federation (USWF). As an athlete, husband and father Robert understands the needs of his clients and strives to stay on the cutting edge of training, supplementation, nutrition, rehabilitation and performance enhancement. Robert is continually traveling, researching and studying the best methods to help individuals achieve their ultimate goal.

To learn more and contact Robert, visit www.robertyang.net