What is the deal with water requirements? - ☽ ✧ - Δ - ✧ ☾ - ‘There's allot of conflicting mis or incomplete information out there about what is adequate water intake. Usually for propaganda/self serving purposes, ie Gov regulators taking short-cuts, Magazine Articles selling magazines or my fav 'Wannabe Nutritionist who have NOT done the time with Quality education and Practice - Usual born of the desire to build their ego at the expense and health of others' Sorry I know that sounds harsh, so let me clarify a few basics and facts about the estimation of water requirements (water only!) intakes for varying individuals. It does take a degree to learn how to calculate the later for each varying individual. Did you know? If your ever thirsty you're already 34% dehydrated which is enough to impact your mental performance by 74% and it takes the brain 'To register to your mouth anywhere between 4 to 8 hours to register and send the signal for this' More info below. From the chapter 'infused h20' Some important facts;
These formulas are used against individual statistic and activity data collected (which vary upon an individual’s gender, Body fat percentage, weight, medical considerations, history, consequent goals and lifestyle) I get data from one journal of activities done over 24 hours over 7 days. Again data is gathered with the same approach but with foods/meals tracked. When I have both diary's I then have to translate calories burned (based on the varying clients composition/impact ie BMR x the energy factor of that varying activity for the hour. Sleeping as an example is -78% of a females BMR requirement for that hour. I then have to calculate calories consumed daily with attention to types of calories (macro/micro) nutrients consumed. 'Then I can give a client a range of fluid intake which is lesser on non active days and sometimes more on eating allot days. These ranges obviously change when an individual’s compositions by little of 1% and or lifestyle. For this reason I usually calculate and re-calculate client requirements every 4 to 6 weeks with their diet recommendations. Albeit I only have half the maths and data to analyse the subsequent times due to have issued clients with re subsequent training/diet modifications. After 6 months there's is a definite pattern emergence for that individual. This pattern then gives my clients a set range that works for them for the rest of their lives. Often they will see go through this process once a year after that to tweak or iron out any red flags I see as a nutritionist.' Please note medications and injury/disease will spike water requirements for many reasons How is water intake requirements calculated? By a Specialist in Performance Nutrition. There's 2 main formulas (3 for athletes/performance/training) to calculate for an individual’s requirement.
Personally My ranges throughout my 25 years of Training at elite levels including a casual training period of 3 to 4 years Are? Somewhere in between 5 to 7 liters DEPENDING on so many things/variables/and composition etc. Currently still am rehabilitating and still trying to walk without having to think about how, so my ranges are a little all over the place especially with the catabolic stress hormonal releases by the long duration of this state. The best average calculation for my current state is 4 liters daily, 3 minimum. So the next time you’re given an average range does it stack up to a real nutritionist method to finding your range? Hope this has cleared some of the false cobwebs out there for you. © September 22nd 2017-09-22
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