The Science of Hydration: How Much Water You Really Need
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- Опубліковано 6 чер 2024
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The Science of Hydration: How Much Water Do You Really Need?
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In this video, Jonathan from the Institute of Human Anatomy explores the impact of hydration by discussing how much water and electrolytes you really need, as well as some strategies to help you know if you are sufficiently hydrated. Jonathan also delves into the delicate balance of water distribution, how electrolytes influence this distribution, and addresses the risks of excess and insufficient fluid. Learn about hyperhydration, hypohydration, sensible and insensible water loss, and practical strategies for optimal hydration during your day and during your exercise routines.
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0:00 - 0:34 Intro
0:35 - 3:36 Why Your Brain & Nerves Needs Water & Electrolytes
3:37 - 6:03 Why Water is So Important For Your Body
6:04 - 6:53 Important: Electrolytes Influence Water Distribution Throughout the Body
6:54 - 8:05 Water Distribution: The Risks of Too Much or Too Little Fluid
8:06 - 9:13 Finding the Right Balance: Euhydration vs Hyperhydration vs Hypohydration
9:14 - 11:13 How You Lose Water: Sensible vs Insensible Water Loss
11:14 - 12:45 How Much Water Do You Really Need Each Day
12:46 - 13:52 Maximum Amount of Water You Can Absorb During Exercise
13:53 - 14:56 How Much Water Before Exercise?
14:57 - 16:17 How Much Water During Exercise?
16:18 - 17:59 Post Exercise Water & Electrolyte Replacement
18:00 - 19:35 Tips & Protocols For Monitoring Your Level of Hydration
19:36 - 20:19 Thank You For Supporting the Channel!
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#ag1 #water #instituteofhumananatomy #stayhydrated
***CLARIFICATION***
Hi everyone, I misspoke at about 08:58. I meant to say, "Dehydration is actually the process of moving from a state of Euhydration to a state of hypohydration." I am a little bit surprised that none of us caught this in post-production, but we may have been a little distracted from our channel getting temporarily taken down by the hackers... 😡
Thanks to those who caught and commented on this and thanks to all of those that helped let us know about the hack!
Stay anatomically awesome! (Yes.... that was nerdy...)
Hmm! That Heart condition, is that the answer to my question about how much of exercise is good or bad for heart? That question was for awareness purpose only with the expectation (information for education) of the maximum heart rate before one drops unconscious. What are the heart muscle exercises to improve stamina and was part of the education on the topic I had requested .
what about alcohol consumption? is the ol saying "2 beers to one glass of water" accurate? lol
What happened to the runner?
I caught it the first time through and came here to tease you, but you beat me to it! 9:04. I love your videos! Keep up the great work! Dental Bro Mike
I have one for you... Ever heard of someone having a potassium blood level of 1.4?
I have asked myself this question so many times and still can’t believe I have to learn this from youtube instead of our governments and schools.😢
UA-cam is hub for education now
facts right here!
Welcome to UA-cam University
Hopefully the info in the video helped!
The government should not be your sole source for education. If you’ve had this question “so many times” you should have sought an answer.
So happy you are back and I am truly sorry you were hacked. I just don't understand what motivates some people. These videos are excellent!
Yeah it was definitely a frustrating 48hrs, but we are back! Thank you for the support and for watching our videos!
This channel has nearly 7 million subs. If say, 0.5% of viewers fell for the scam, then they make money. It's the same strategy behind the nonstop spam calls we all receive about extended car warranties or whatever. The higher number of people targeted the greater odds you'll find fools. Those behind it don't view this from a moral perspective. Money motivates them and that is all.
100% a vegan that seen the video about how we need to eat meat.
Money is usually the answer
it was their psychopaths video that did lol
I have (spastic) cerebral palsy. I can't tell you how much proper hydration helps me reduce muscle fatigue, reduce the pain and stiffness of arthritis, and many other things. I take hydration very seriously.
This is really interesting to know, thanks for sharing
Whats your stratagy
Just don’t drink too much.
@thenature4785 well yeah that goes without saying when I say I take it seriously lol. You gotta know what you're doing
@@minacapella8319 it’s great that you’re prioritising this aspect of health. Hope your condition is stable 🙏🏼
This isn't talked about as much as it should be! Thank you for a channel of your size bringing more awareness to hydration. I work a labor job and in an 8 hour shift I see basically 90% of my coworkers never take one sip of water, even during breaks. Not good!
Weirdly though, it's talked about a LOT, and people still ignore proper hydration, myself included until the last few years. It has made a world of difference!
@@patricksmith7642 I mean apart from the meme-ish online community 'HydroHomies' there really isn't unless you're in a specific sport community. More people are obsessed with intermittent fasting than they are their hydration.
@@patricksmith7642 You'll find more people obsessing over intermittent fasting than you do proper hydration. Unless you're part of a sports group I see no one talking about it.
Thank you so much!
In past years I did regular hikes of 5 to 8 hours, in a hot climate, say from 5.00 to 13.00, living in the Caribbean. (Wide brimmed hat, sunprotection longsleeve clothing etc.). Lots of people, even those with some medical background, have warned me against my 'excessive' drinking, as I usually drink about one liter per hour, do a little bit of frontloading (half a liter or so) and sometimes top-up afterwards with one or two liters because I am really thirsty at arrival. On an 8 hour walk, around 10 liters. 'Nonono, do not do that, you will die from overhydration if you drink more than 5-6 liters per day', they say. I always tell them I practically do not urinate but still lose weight during the hikes even while drinking so much, and that makes them hesitate a bit, but still convinced I should drink less (and faint from dehydration I suppose).
So thank you for this video, it explains exactly why my drinking is justified for the amount of physical activity and the hot climate. (a day at the office, I only use around 2.5 to 3 liters) Will be interesting to see how all the 'experts' will react to this (and info I found on other websites that confirm this) information.
In my opinion bro we are like plants on hot days we require more water than cold days
Now is a good time as ever to say: Thank you all at Institute of Human Anatomy! Awesome channel.
I took a shot of water everytime he said water
Dehydration due to living at high elevation is also a factor. If you visit such places, hydrate more often.
My Urologist says the excessive over hydration can cause over use of the bladder and affect the internal membrane of the bladder. I was told to drink when thirsty and when thirsty drink only water. Said she sees over hydration more these days because of the belief that drinking excessive water will make you more healthy and weird ideas about keeping the kidney and bladder healthy, to extreme neurotic ideas about cancer prevention.
Do u think i should go to the doctor? Bc im like thirsty every few minutes and some body signs do indicate overhydration. However other signs still imply im dehydrated. Perhaps i can keep up w the amount but just divide the water troughout the day in a better way 🤔
@@grandpachun1156Excessive thirst is also a sign of diabetes. Make an appt with your primary care physician.
This is sound advice. Once I drink cold water and squeeze lemon and add a bit of magnesium citrate, first thing in the morning I tend to drink only when thirsty but I notice I don't get thirsty often. Then of course I eat an abundance of fruits. It seems all these habits keep me hydrated that I don't drink often.
What happens if the internal membrane of the bladder is affected? Also, thanks for sharing this
@@alisonreed4408 The urothelium is the inner lining of the bladder. It is made up of urothelial cells (also called transitional cells). The urothelium is also called the transitional epithelium.
This is such a great channel we cannot thank you guys enough. All you guys here at Institute of human anatomy. THANK YOU!
He was late making late not expecting him
When I played college, coconut water was the best halftime hydration choice. My second half energy was almost as good as starting fresh. Better than water and the various gatorade /powerade drinks that make breathing sticky.
Your videos helped me so much with my examen.
I am a dietitian and thus only ever saw basic anatomy classes, but seeing all those things learned in school on a real person helped me out so much!
Thanks! :)
Would be interesting to compare water requirements while in sauna, vs. steamroom, vs. exercise.
Also exploring the connection between muscle cramps and hypohydration.
Dr andy Galpin explains that.
The hackers picked on the wrong channel, it did not take me that long to track them down. I have already alerted UA-cam security as to their identity! This is a great post that has cleared up my confusion!
I've been drinking 3-4 liters a day for several years, and I genuinely believe this is the reason I don't suffer from a lot of issues other people describe to me that sound hydration-related. Makes even more sense after seeing this explanation too
How do you drink this amount?
I struggle to drink 1.5litres in day. I just dont feel thirsty enough and get bloated if I drink too much plus many more trip to the loo.
Would love some of your insight please.
@@HumbleBee123if it helps... On waking I have a glass of water with lemon juice (250ml). I drink another 330ml water while exercising (that's the bottle size). Then I have a 1.5 litre bottle at my desk that I sip throughout the day and I finish it by 6pm. After that I have a 750ml bottle with me while cooking or watching TV, which I take to bed. If I go out in the day, I take a 750ml with, going out at night I order a glass of water along with any drink I have. I live in a warm country, it's just habit for me. I pee 6 - 8 times a day.
@@HumbleBee123 I think it also depends on the person because some people may not need as much water. I drink around 2-4 liters a day but it depends on how I feel on the day (if I feel I need it/thirsty.) If you want to drink more what I do is carry a bottle of water with me everywhere
@@HumbleBee123 I agree with the person above, people's needs for water can differ a lot. I'm almost 6ft/2m and around 190lbs/85kg so, you could feel that you need less if you're smaller. But what made a difference for me was getting a bigger water bottle! This was when I was a teen and my parents got a water cooler. I've gone through many bottles by now, but carrying a bottle that's 40oz/1.2L or 64oz/1.9L is what made all the difference for me. I used the 64oz for a long while, but the 40oz is more portable and looks less silly. It helps me to have water available without having to fill it up often. Also, I'm not diabetic, but I feel very thirsty very often, but I also suspect that I may just like to sip water as a self-soothing thing.
@@HumbleBee123
I started with 500mls when I wake up at 06h00, repeat at 10h00, repeat at 14h00 and last dose at 18h00. At first I had frequent journeys to the loo but my body adjusted eventually. Then I increased the amount to 750 MLS. When I could handle that I proceeded to 1lt. Now I no longer have feel the urgency to the loo. The morning dose used to nauseate me at first now I am okay.
Glad to see you got your channel back so quickly. I've seen some take much longer after they've been hacked.
TYVM! My thyroid went hyper causing me to sweat horribly which lead to an overnight stay in the hospital. I've found it difficult to get rehydrated properly. Will be picking up some test strips! Thx again! I wish you could truly know how much I appreciate your content!
This is a really informative video, I thought my physiotherapist was crazy when he told me the amount of liquid I should be drinking while working (car detailer) I don't visibly sweat so i never used to drink that much however ive had alot of muscle related injuries and turned out to be a lack of hydration as a big part of it. I usually drink 1L of electrolyte and 2L of water while working now.
Thank you so much. Your video is a huge help to me as I have A.Fib from time to time and my cardio doctors have stressed the importance of being adequately hydrated to help avoid A.Fib events. Thanks!
There was a case where a radio station had a contest about who could drink the most water, and one of the contestants died from too much water.
Yeah, you can definitely get to dangerous states of hyperhydration
another had an issue with his gums which caused him to drink too much
Your channel is an absolute gem! Thanks so much for all the content!! ❤
Thank you for explaining it so clearly. The information in your videos is always so accessible and wonderful and helps me make more informed decisions
Glad you're back, I saw the hack video in my subscriptions and thought, "well that's very unfortunate". I knew you'd be able to get your channel back, so I wasn't too worried.
Thx for covering this topic. I tend to drink close to a gallon of water most days due to medications and stage 3 kidney disease. Most days my urine is clear to very pale yellow except for my first bathroom trip in the morning. In the morning it's usually slightly darker. When it gets medium to dark yellow and smells like pee, I I usually have a UTI.
My sister has only one kidney left and has to be careful as well.she basically does the same. =)
Ur latest fan from Kathmandu Nepal. Amazing stuff u put out there for us non medical guys obsessed with great health and actually being able to visualize how stuff works within and without.
Hello from the UK, friend
Thank you so much I loved this!! As someone who struggles with stress management that can lead to a lot of upset tummies- I am trying very hard to focus and grow my hydration. I always feel like I’m not getting enough because a gallon a day is hard due to the aforementioned issues. I’m up to half a gallon a day - 2 liters! That plus the water I’m consuming in foods- I just feel like for the first time in a long time I’m helping my body instead of hindering it. So really thank you for this empowering information
Alot to digest here! Going to need to watch again. WONDERFUL and useful information. Thank you!!
Glad you enjoyed it!
I for one am elated that I've accidentally discovered this youtube channel. It's like taking those biology and chemistry classes again in HS & university. Plus tons I wasn't taught.
Welcome back and thank you so much for this topic!!
I really enjoy gaining knowledge from this channel for free, thank you
I learn more from you than the doctors at UPMC Mercy Hospital in PGH, PA. Thank you!
You guys got the channel back! 🎉 Awesome! 💪🏽
so thankful you guys got your channel back ❤❤❤
Great to see you got your channel back.
"Back"? Why was it taken away?
@@freshtoast3879 yesterday, it appeared that they were hacked as someone changed the channel name & managed to go live for just over 5 minutes with a crypto panel scam
@@singleforeverREPENTER ooh.. Damn.
Yes, it was hacked by some crypto scam weirdos, but luckily we have almost everything back up and running!
@@theanatomylab. Shit! Damn hackers. Why don’t they just leave us alone?!
I was researching about this yesterday. Thank you for sharing the video!
Now that you're showing up on my recommends again, I cannot automatically tell if it's your video or MrBallen's story about the dark, strange and mysterious.
Your channel is phenomenal. I think I'll be long gone before I understand electrical connections, although this particular video was quite helpful - and before I learn how all of this was figured out. e.g., who determined what those cells were and what they were doing? It's all certainly mysterious - but amazing. He created us fearfully and wonderfully.
I drink 3-3.5 litres of water per day, plus do heavy exercise 3-4 hrs per week. Really great to hear that I'm maybe a bit over what is necessary but not excessive. Also being in the middle of a weightloss journey, I think drinking that amount of water has really helped, if not for actual weightloss then keeping my body balanced so I can do the exercise and eat healthily.
(And I really dislike plain water. Thank goodness for Mio!)
Each individual is different. I for example when its not the summer don't need more than 2l of water daily, but if i drive a bike, train or doing something physically difficult that amount is increased by 1 or even 2 l during the day. Now in winter i don't "feel the need" to drink more than 1-1.5l in day. The most important thing is that we don't "feel the thirst", that's bad, or that we don't have that feeling of overhydrating when we feel like our stomach gonna explode.
How the fuck does someone dislike plain water?
That's like saying I don't like plain oxygen and need to breathe vanilla air
Maybe as you rebalance your body you'll find a new appreciation for delicious water
@@FutureBoyWonder no, i understand him, some water depending on the region can be "heavier" or "lighter". We in our country have many many different types of water, and believe it or not, people tend to have preference about water (at least the one they buy). Some water we can drink a lot and nothing it absorbs easily, some when we drink have that feeling like we overdrink it, even if it was not much more than 1 or 1.5L. Also for example water we have here has more calcium then it should have, and though it is good, i avoid it because of higher amount of calcium which in turn can produce over time kidney stones, especially for the people (like my family) that are genetically predetermined to develop kidney stones. That's why i mostly drink more sulfuric water, its great for better ingestion and filtering kidneys.
@@FutureBoyWonder It has nothing to do with being dehydrated or having an imbalance. I am well hydrated, however, I can't stand drinking plain water. If I add just a faintest hint of jasmine tea, a few drops of lemon, or a few slices of cucumber, I drink it with pleasure. Put plain water in front of me, and I'll avoid it. This is true whether it is bottled water or tap water, and I live in Northern Colorado with some of the healthiest and cleanest tasting water in the country. My husband can drink plain water all day long. Two of my cousins have the same experience as I with plain water. It's the same as food preferences. What is delicious to one person offends the taste buds of another. Everyone is different.
@@FutureBoyWonderit really depends on the quality of water available to them. I know my local tap water has a strange taste sometimes, so I usually run it through a filter to regulate the taste. Water tastes different in different regions, perhaps he hasn't found a tap water that suits him.
Or maybe the writer is in the transition from drinking, say, soda all day to plain water and flavored water is the thing that helps them finish that transition. Don't judge someone when you don't know their situation, you might make the same choices if put in those same circumstances.
Thank you. This was so useful. I'm going through a lot of health problems due to Hypohydration. I've a condition I feel Nauseous when drinking water. You did an Excellent job👍 keep it up. May God bless you and your team!
That's an amazing primer, thank you.
Would be nice to see some deep dives on parts of this as well.
This was so much needed!
Happy that you're back! 💖💖
Just had a tonsillectomy, and was looking to understand how to tell when hydration was adequate since I was told it was really important! Perfect time for the video drop! Thanks
How is the recovery process going? I am planning to have one too.
@realma93 It wasn't too bad. I recommend listening to your doctor, drink lots of water, and watermelon was my best friend. Stay away from pineapple though.... I wish you luck, and hope that you have a speedy recovery. At 3 months I feel better then I have in years!
You're a great teacher. Thank you
Yay! So happy to see you got your channel back
Delighted this video poped up on my favorite channels so intresting and more to water and how we use it in the body than I tought. Must make a few notes 😊
Jonathan and team, thanks for the info; especially the 3 things to look for to tell if we need more. I request that you make more videos about how to know if we need more of a certain nutrient.
My interest in this video was drawn to the chemistry topics at the beginning. Love it. Electrolytes and neurons.
Fantastic video loaded with so much info. Thank you
Seriously the absolute most well done vid you guys have done. To me. Between my biology knowledge and also a tad of chemistry there was a lot that really just ‘clicked’. Thanks 🙏 so much for all that you guys do.
I'm glad, that you got the channel back so fast
a channel like this run by a runner… invaluable. thank you.
exactly what i wanted to know, especially how we carry electricity in our bodies 🤯
Excellent info and presentation! Thank you!
Thank you so much for this video, it was so very helpful. I've been doing it all wrong for such a long time, now it's time to get hydrated properly. Keep the videos coming, I have been learning so much!
Excellent upload I needed to hear this today
Awesome video. I will share it with my pt clients. Thank you 👍
Thank you 🙏🏻🙏🏻for making these kind of informative videos 😊😊
These make studying biology so much easier ❤
Glad you like them!
So glad you guys got your account back!
Very nice presentation, thank you. You explained it very well. I appreciate your easy to understand information. Thank you.
Thanks, Jonathan
I'm glad you have your channel back
Happy to see you back - that must have been stressful!
How you described an Action Potential connected so many dots for me thank you.
Great info !
I use an athletic scale to aid in the assesment of my hydartion level, along with urine color first thing in the morning. This is especially important to me as hypohydration can trigger paroxysmal a-fib to occur. It seems that about 12 oz a day of a sports drink with electrolites helps me to maintain a good balance.
Thanks for sharing
Awesome video! Can you do one on Iron in the body for those who are anemic or just struggle maintaining those levels who are curious about how ferretin affects the body.
Excellent presentation, very succinct yet comprehensive.
Hi, I’m in the process of watching the IofHA’s video on how caffeine affects the body, but thought I would jump on a newer video immediately the hopes my special request might be seen.
Can you please do a video on how Kratom affects the body and brain?
Thank you, and thank you for your marvelous education. I really appreciate the practicality of them, and how you make your anatomy presentations understandable to lay persons like myself, but also sophisticated enough to where I’m able to use your content as a reliable primary source. They’re very useful when I use the information you present as a guide to get lost on the web when doing further research and exploration on the facts, concepts, and processes you describe.
Nice work!
I love how he explains it 👏🏼 great job !
That was so clear and udeful, thanks for the explanation.
Good to see you guys back
Great video man, Thanks
Excellent information presented nicely. Thank you.
Excellent video as usual ! ❤
This was very helpful thank you
Thank you for this vid packed with useful and interesting information. You are awesome, dr. 🙏 Liked and shared
Thank you for this! I have never been good about keeping up on my hydration. I never really feel thirsty or even think about drinking unless I'm working out or feeling overheated. :(
Same
Me too. But I just moved to a very humid state and I’m working at an amusement park! I am scared of passing out from heat and dehydration so I’m really trying to get on top of drinking more water 😔
Got my PhD in chemistry from a high quality institution. As a person who suffers from Bipolar and has to take lithium which effects every single electrolyte in my body…..thank you for making this….I know I have the capacity to rehydrate myself but this video certainly helps those who aren’t
With the med you take you got to keep your sodium magnesium and potassium up bc it can and will deplete those nutrients slowly and so on just a reminder that is all , I hope all is well , I have to take a few meds myself, and that is the most important thing to keep an eye out for, and it is major especially if it's responsive or no responsive for example did you know ibuprofen is a nonresponsive you can look more into it research it most of it too is on the CDC website, I thought that was interesting for ssri and so on take care
Well done you
A lot of great information to take away from this video as usual! I would love to see you guys do a video on HMB supplementation. Keep up the good work!
Very informative and well explained.
Havent watched all your vids so i might be wrong but a vid on salt or too much of it and the causes, would be a great watch please. Thanks for your great work!
Excellent Knowledge 😉 Thank You, Human Anatomy
I absolutely love your videos. You are awesome !
thank you.
One of your best videos. Thank you! It’s been a constant debate between family and friends as to how much water to consume. This explains it factually and scientifically making it so easy for a lay man like me to understand. I have one question:
Does consuming water with lower ph help in better absorption of water and electrolytes? I drink something known as Kangen water, with a 8.5 to 9.5 ph, it also has negative ORP levels. Would this better aid the process?
From what I've heard (I can easily be wrong), drinking water with a different pH level does not affect your body, as your body regulates it's pH outside of the digestive system.
For ORP I haven't heard anyone talk about it, and through a quick search through Google Scholar, I haven't seen any research for ORP in drinking water, just for water treatment.
In general, I recommend researching a product before using it, so you won't spent money for nothing
Thank you, very useful🙏
As usual great presentation. For MOST people the best course of action is simple. Drink more when exercising, as your body demands, and while at rest drink as your body dictates. We will be fine following these common sense rules. Now, watching to the color of urine is important on its own as it can help us determine if not everything is alright with the body. We sort of develop a sense of what is normal for our body and take action when we feel it is not.
I should be watching your channel WAY more.
It's sad often people who are mentally handicapped have this aversion to drinking, I understand it hinders them from functioning properly.
I worked a lot as a companion in the past.
Thanks!
It's quite interesting how different the recommendations are depending on which country you live in. I'm Germany based & my doc told me 30-40ml per kg of bodyweight. That is, by the way, something you didn't touch - overweight people need a lot more water than other people.
Wonderful explanation!!!!
That was very nice. Thank you
Super interesting video, thank you for this!
Another awesome video!
Thank you very much!
This was a Masterclass on Hydration ‼️ Can’t Thank You Guys Enough ‼️
Hydration energy, also known as hydration enthalpy, can be defined as the amount of energy released when one❤ mole of ions undergo hydration, which is a special case of solvation. It is a special case of dissolution of energy with the solvent being water.
Well planned presentation. Anyone can understand.
Super informative channel. Thank you…
Excellent information
Loving your video soo much ! Thank you for sharing your knowledge with us 💖
Glad you liked it! Thanks for watching!
Can you talk about cells being hydrophobic and hydration? I work with the fascia and some of the experts talk about cellular hydration however I haven't heard of how to measure this and change the internal environment and get the cell to become hypotonic. TIA! Excellent content!