How to Stay Hydrated | Water Toxicity | How Much Water is Enough? -Thomas DeLauer
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when you’re an itty-bitty baby you’re 75% water you’re just a happy puffy little bloated baby but when you grow older by the time you’re elderly you’re down to 50 or 55 percent water volume pretty drastic decrease in the amount of water actually stored in your body now why am I telling you this I’m telling you this because the purpose of this video is to address if you can have too much water especially when you’re working out you’re exercising can you consume too much water is there such thing as water toxicity the short answer is yes but I want to explain how you can combat it and how you can really take a look at it from a different perspective from what the mainstream media wants you to look at it with but before I do that I have to explain exactly what electrolytes are because we always hear about electrolytes and I don’t know if you’ve seen the movie idiocracy but they kind of play on that a little bit they’re always saying electrolytes and they’re saying electrolytes with this hand motion like we’re supposed to just understand that electrolytes are just magical and they just do amazing things but what exactly are they you see their minerals and their minerals that help electrical charges within our bodies just like the name implies electrolytes and they do so many things but there’s three things that I want to focus on mainly okay for one they help muscles contract whether it’s skeletal muscles like when you’re moving your body or whether it’s smooth muscle tissue that’s going to help your digestive system or whether it’s cardiac tissue that’s helping your heartbeat they are playing a huge role in that when they’re out of whack that can cause a disturbance in that additionally they affect nerve function okay we’re looking at positively and negatively charged ions here when it comes to electrolytes our nervous system is an electrical system if our electrolytes are out of whack our brain is sending disrupted signals that can cause the nervous system to potentially have some issues now third we want to look at mood and it links back to number two has to do with nerves see if we’re not getting the right kind of energy we’re getting misfires to the brain we aren’t getting the most out of serotonin dopamine we’re not getting the right kind of neurotransmitters we’re not giving the right kind of neuro signaling that we need so it can affect a lot more than just the body now there’s some telltale signs to being deficient in electrolytes maybe you’ve had a really tough workout before where you sweat it a lot you just worked really hard and later in the day you cramp up your leg cramps so you look on the internet you try to figure out what to do and they say go sit in an Epsom salt bath and eat a banana okay well basically you’re dealing with an electrolyte imbalance goes a lot further than just an Epsom salt bath and taking a bite out of a banana but essentially you’re experiencing that result now additionally you’re going to feel feelings of fatigue very very simple you might feel a headache come on and you might just feel overall irritability because your mood has shifted simply because of the electrolyte imbalance now what is happening here is you usually have an overabundance of one mineral and a deficiency in the other you see a lot of times the food that we eat the drinks that we drink we’re replenishing certain minerals but we’re not getting the right kind of balance and if we have too much water the process is really simple in terms of how we become diluted our kidneys regulate that electrolyte function okay and if you’re taking in more water then your kidneys can process at a certain point in time your kidneys are just going to dump all the electrolytes and that’s all fine and dandy that happens and we exercise and we rehydrate but what happens is a lot of the mainstream sports drinks that we consume are really only replenishing us with the cheap ingredients they’re replenishing us with the sodium and sometimes the potassium they’re not full-force electrolyte replenishes so a lot of times we end up with this imbalance so what we want to focus on is really getting a well-rounded electrolyte replenishment so we have to look at the wide spectrum of minerals here we’re looking at sodium we’re looking at phosphate we’re looking at calcium we’re looking at magnesium and we’re looking at potassium okay so we’ve got these important minerals that we have to stay balanced with we’ve got to make sure that we’re getting them in equal amounts for our bodies now when you consume electrolytes it’s very important that you have with just the right amount of sugar you see sometimes a lot of people have heavy heavy sugared drinks and that creates the wrong kind of state in your body you want to keep what’s called an isotonic state or a hypertonic state where you just have slightly more water than sugar in terms of a perfect ratio for your body and that’s going to actually help you uptake those minerals but more importantly you need to rely on Whole Foods and you need to rely on magnesium supplements and these kind of supplements that get you the minerals that are important to make sure you don’t cramp and don’t go off balance one that I like to focus on the most is obviously magnesium simply because we are so deprived of magnesium right now we’re consuming 1/3 to 1/2 what we are consuming a hundred years ago and it’s simply again because our soil is somewhat depleted so I’m a big advocate for making sure that you are replenishing your magnesium stores in addition to your potassium in addition to your sodium because if your magnesium stores are depleted then it allows calcium to overrun your body and if calcium overruns it can sit on that NMDA receptor like I’ve done another video on and can potentially cause you to feel stressed and feel anxious so in the essence of trying to feel our best and trying to perform our best make sure you’re looking at your electrolytes from a broad spectrum you can drink too much water but if you do you can fix the situation if you’re on top of your game as always keep it locked in here on these educational videos so you can learn more about how the intervals are going to affect your health but also so you can get the most out of your day most of your workouts the most of your life I’ll see you soon
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Water Toxicity: How to Hydrate- Let’s dive in deeper at
How to Stay Hydrated | Water Toxicity | How Much Water is enough? -Thomas DeLauer…
Water consumption is critical to health. When we are born, 75% of our weight is water, falling to 55% when elderly. You often hear that you need to drink plenty of water, but can you drink too much water? You want to avoid dehydration, but you also want to maintain a healthy electrolyte balance. Electrolytes are nutrients present in your body that are involved in a wide range of functions, making sure that the electrical charges in our body work as they should. These include:
– Muscle contractions, even your heartbeat!
– Nerve function, such as within your brain – cognition is based on these nerve impulses
– Fluid balance
They work through their positively and negatively charged ions, which signal nerve communication. Electrolytes are lost when you sweat and can fall out of balance if you consume too much or too little water. So how can you tell if your electrolytes are out of balance? Symptoms of an electrolyte imbalance include:
– Muscle cramps, including abdominal cramping
– Irregular heartbeat
– Mood irregularities, such as irritability of confusion
Kidneys also play a crucial role in fluid balance in the body. If you consume water faster than the kidneys can excrete it, you can experience hyposmolarity. If you consume only water and no electrolytes, an electrolyte imbalance can occur. -If you drink water too quickly for your kidneys to dilute it, it will lead to diluted electrolytes in your blood:
-Most common during long periods of exercise or heat
-Best to take electrolyte supplements of drink a liquid with electrolytes, such as coconut water.
An imbalance can also occur when you get sick. If you have diarrhea you are excreting both water and electrolytes. The major electrolytes are sodium, potassium, calcium, magnesium, phosphate and chloride. Want the Magnesium I Talked about? Sustained Release Magnesium:
Magnesium is the 4th most abundant mineral in our bodies. The standard American diet is lacking in many minerals, including magnesium. Low magnesium levels have been tied to many health concerns, including ADHD, migraines, Alzheimer’s and cardiovascular disease. Also can cause muscle spasms and anxiety. Hard to determine how much magnesium you need as the recommended daily values vary, but the American diet has been steadily decreasing in the average amount of magnesium consumed – we are consuming only ⅓ to ½ of the magnesium we were consuming 100 years ago. Taking about 200 mg of magnesium plus eating whole foods such as leafy greens, nuts, fish and seeds can help you obtain sufficient magnesium.
1. Water, hydration and health
2. Water and electrolytes
3. Magnesium in prevention and therapy
4. Electrolyte Disorders