♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heinneck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- And our opinion of course Bob.
- So Brad,, how much water should you drink
and how do you tell how much water you should drink?
We're gonna go over three signs today.
- Oh, I thought, it's a rhetorical question?
- That is a rhetorical question, right.
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- All right. - All right.
The most common answer to how much water you should drink
is eight ounces, eight times a day.
And there's not really any big basis behind that.
It was one person said it and I think it caught on because
eight and eight, it's easy to remember.
- Sure, yeah well that's why I do it.
- So the U.S. Institute of Medicine
and the World Health Organization
recommend eight to 11 cups of water, for women, a day.
- Yeah.
- And 10 to 15 cups for men.
But you gotta take into account these factors.
So this is what I wanted to discuss.
- All right, yeah.
'Cause I got some questions there, but let's clear 'em up.
You'll probably do it now.
- How much you need greatly varies depending upon:
A. Are you exercising?
- Oh yeah, clearly. - Right, clearly.
B. The environment.
So if it's a hot summer day or if it's a cold winter day.
- Humidity. - Yeah.
- Yeah, temperature.
- On a hot summer day, I am a sweater.
- Yeah. - I mean I sweat.
- Perspire?
- Perspire, glower, whatever you wanna say.
But on a hot summer day, a lot of times,
I like to work hard.
- Sure, oh yeah.
- And I'll do, we'll go for a walk in the morning
and then I'll go play golf and then I'll do some
maybe lawn mowing.
And I can soak through two to three shirts.
- You just throw them on the ground and get a new one?
- Yeah, yeah, yeah.
(chuckling)
But I'm drinking, I can't keep up with the water.
- Oh, right, yeah.
- I drink eight in an hour probably.
So number C, letter C, overall health.
Let's say you're not doing that well.
You're have fever or vomiting, diarrhea.
You're obviously gonna need more fluids.
- Yeah. - Okay, so.
You're age.
Brad and I know this very well,
not from being old ourselves but--
- Speak for yourself.
- Yeah, speak for yourself.
But we know from working with a lot of the elderly
in the nursing homes.
They have a really, your perception of thirst
gets out of whack.
They don't realize they're thirsty quite often.
- Sure.
- So what we see very often is dehydration.
- Right. - Yeah.
Very common diagnosis.
- My brother works in the ER, he has for years,
and he says everybody, well I shouldn't say everybody,
but basically everyone that comes in that is 60 or older,
they're always dehydrated.
They always gotta put an IV in and get some hydration goin'.
So I think people resort to drinkin' coffee
and think that maybe there's some water benefits.
- And you know what though?
Actually, Brad, there is.
I just read this.
You get the same amount of fluid from coffee, beer,
you're set buddy.
- Yeah but what about the dieretic?
- Nope, well, you might go to the bathroom more
but you're still taking in the same amount.
- I know but the dieretic will flush out some.
'Cause you're gonna be going to the bathroom
quite a bit more as a result.
- Right, right, but you're still taking
the same amount of fluid in.
- Okay, so we've got another point of contention.
- So another thing to consider is that you actually
get four cups of water on average from your food.
- Just, yeah, so watermelons, probably a little higher.
- Oh, watermelons way higher.
- Yeah.
- That's almost 100% water.
- Sure.
- So when you're talkin' about 10 to 15 cups for males
and eight to 11 cups for women,
you're getting four cups from food right away
so it's not nearly as much as you might need.
- But you don't eat a lot of bread
that would suck it in like a sponge.
And maybe you need more, then, if you eat
some of those types of food.
- Right, and as we eluded,
you can get water from other fluids.
Coffee, tea, beer.
I know people always say they're dieretic
and they're gonna cause you to go to the bathroom.
But according to these articles and these experts
they're saying, and I've read several,
they said you still get, fluid is fluid.
- Right, well I'm sure there's so much water in there
but there still is a--
- You're getting rid of it more, you're saying.
- Well the caffeine and the alcohol, they're both dieretics,
dehydrate you, particularly alcohol dehydrates you.
Not that I would know from experience but..
(chuckling)
- All right, the other thing to consider
is that your physician may restrict your fluids
if you have heart or kidney failure.
So you gotta keep that in mind.
Obviously you don't wanna go against that.
You don't wanna drink eight to 11 cups
or 10 to 15 cups if your doctor's saying not to do it.
- Right if you've, there's certain,
we've seen that in our field of work often.
- So how to know are you dehydrated.
First, one, are you feeling thirsty?
And this is what they said too Brad.
A lot of people, you heard the saying that
if you're thirsty, you're already dehydrated?
- Right, particularly if you're exercising.
With that if you're running or biking a long distance,
if you wait 'til you're thirsty to drink
it can't catch up.
You need to pre-hydrate and make sure you hydrate.
- I think exercise is the exception 'cause they're saying
no, on a regular day if you feel thirsty
that doesn't mean you're dehydrated.
It just means you're thirsty.
- Okay, so then that's okay?
- Yeah, that's okay.
The other thing is if you wanna, I hate to say it,
but you gotta look at your urine, or your pee.
- Oh yeah.
- Is it dark in color? - Sure.
- Then you're dehydrated.
If it's colorless or light yellow you're good.
- You're better.
- You're golden. - You're golden.
(chuckling)
Why Bob?
Why do we have, this is a family show.
- But the way to actually test this
is you're gonna chuck some water
and if you pee it out soon after,
that means your body was already topped off.
(chuckling)
- Right, because, as you know from Physiology Class 101,
what goes in comes out because you have homeostasis,
things balance out.
- Right, right.
So if your body keeps it
that may mean that you are dehydrated.
- Sure.
- Because you needed it so--
- The glass was half empty and you filled it up
and it's not gonna get rid--
- Or it's half full.
- Right. (chuckling)
- You can actually do this formally.
You can drink three cups of water
and then measure urine output in the next hour.
They actually, it is one way of doing it.
- Sure, I-- - And so--
- I thought about doing that once.
- Did you really?
- Yeah. (laughing)
- Glad you didn't do it.
- Well as in physiology, it's like,
this would be an easy experiment.
- Oh sure. - You know?
- Yeah, you could do different things like exercise
and then see.
- Yeah, that's all science.
- All right, remember Brad and I can fix
just about anything--
- We're already done?
- Yeah, we're done, it's a short one.
- But what about ounces?
Did you convert any to ounces?
- Well they know that first recommendation
was eight ounces, eight times a day.
- I heard this one, and I can't remember if I got it right
but it was like your weight, if you weighed 100 pounds
you should drink 100 ounces per day.
Don't quote me on that but I believe,
if you did some homework,
there might be another way of estimating.
- You know, again though, there's so many variables.
The heat alone, to me, is such a big one.
- Yes, yes.
- And your activity level, exercise, is such a big variable.
- I don't know if I wanna carry on here Bob
but I do wanna mention I was teaching a spinning class
where they always emphasize a lot of water
'cause it's hot and you're sweating.
It's a 45 minute aerobic class.
And I said you cannot over hydrate yourself.
And naturally, someone in this class says
"Oh yes you can, science has proven it."
It's like, well you can
but you gotta work at it pretty hard.
- I wonder if I knew her.
Because, no seriously, there was a girl,
she taught lymphoedema.
- Oh sure.
- And in that world, there's too much fluid.
And so a lot of people are taking in too much fluid
and they're dealing with too much fluid.
- Well this wasn't in that case.
This person was talkin' about
a healthy person that doesn't--
- I know that, but she was of the mindset that
a lot of people drink too much water.
- Sure.
- And I've seen also in some runners
that they drink too much water.
In prep for the race and even during the race.
- You're pushin' it in.
- Yeah, yeah, you're pushin' it in
but some of them actually over hydrate.
- Yeah you can get the reverse osmosis
'cause you get too much water and then
that pulls out your electrolytes out of the cells, into--
- Right. - Yeah.
But that, you gotta work at that I think.
- Yeah. - Anyway.
We divert.
- Now we can say goodbye.
- Have a good day.