Am I Drinking Too Much Water? | Q+A

Am I Drinking Too Much Water? | Q+A

Question:

I drink approximately 10 glasses of water a day.  Do I need to supplement my water with electrolytes and if I don’t add anything to my water am I washing out nutrients drinking so much water?

– Carmela M.

Answer:

Your reported water intake may be excessive if you are also drinking a lot of other beverages. If it’s your only fluid intake, then 10 glasses of plain water are fine, assuming you are an active, healthy adult with no medical conditions. True water overload that dilutes blood electrolytes (a serious situation called hyper-hydration or water intoxication) is rare and comes from downing gallons of water in a short period of time.

Thirst is a weak indicator of your hydration status. Better yet, check your urine color. Optimal is a pale yellow like the area circled in the image below:

LA Fitness, LAF, nutrition, QA, Ask Our Dietitian, ask our nutritionist, am I drinking too much water, daily water intake, LA Fitness ask a dietitian, daily water intake

You shouldn’t need to add electrolytes to your water or worry about flushing out micro-nutrients if you’re generally in this range. A clear or barely perceptible yellow reflects dilute urine, while an amber color is a sign of dehydration.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.


Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

8 + 12 =


Recommended Reading - Q+A

Gluten Intolerance and Fiber | Q+A

Gluten Intolerance and Fiber | Q+A

Question:

I am gluten intolerant and also need to make sure I have enough fiber in my diet. I have some restrictions also to nuts and seeds.  I am really struggling with determining a healthy lower calorie diet. Any tips?

– Debbie K.

Answer:

As gluten is a protein found in grains, you should look to fruits, vegetables and legumes for the fiber you need. Produce is also low-calorie (except avocados), so it is well-suited for a restricted diet. Here are some of my fibrous favorites to work into your week:

  • Oatmeal (certified gluten-free) with berries or dried fruit.
  • Chili with beans, onions, tomatoes and peppers — a great meal for all, vegetarian or not.
  • Roasted sweet potato cubes (leave skin on) with garlic & rosemary or cinnamon & ginger.
  • Superfood salad with shredded cabbage, kale, Brussels sprouts, and carrots, sprinkled with cranberries.
  • Homemade hummus with celery, carrot, bell pepper strips and broccoli florets.
  • Black bean and corn salad with cherry tomatoes and red onion.
  • If tolerated, a chia seed pudding made with soymilk or a nut milk as an alternative to a dairy dessert.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.


Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

4 + 1 =


Recommended Reading - Q+A

Have You Heard About the Ketogenic Diet Using Exogenous Ketones? | Q+A

Have You Heard About the Ketogenic Diet Using Exogenous Ketones? | Q+A

Question:

I have been hearing also about a ketogenic diet using exogenous ketones. I’m 63 years old, 5’4″ and weigh 170. I joined LA fitness two weeks ago and I’m working with a trainer. My goals are weight loss and strength training. I’ve been doing (and I’m committed to) about 45 minutes of cardio 3-5 times per week and weight training 3 days a week. I am in fairly good health with well controlled mild hypertension as my only health concern. Any information you could provide or direct me to would be appreciated.

– Susan D.

Answer:

I had to do a little research on this one, Susan, but I am glad to be kept on my toes! For our other readers: exogenous ketones are those ingested as supplements as opposed to those produced by the body (called endogenous). The intended goal of dietary-induced ketosis is for the body to use ketones, or fat-derived compounds, as an alternative fuel source instead of carbohydrates for certain body systems.

An outside source of ketones, such as beta-hydroxybutyrate (BHB), in the absence of glycogen depletion, will only produce a short-term state of ketosis lasting a few hours. So you’d need to keep taking the product to get an effect prolonged enough to be significant. You could end up spending well over $100/month – ideal for the supplement company!

Money Down The Drain

During forced ketosis, the body regulates ketone production by shutting down the liver’s production of endogenous ketones and getting rid of excess ketones through urinating.

The use of such ketones (and therefore the bulk of research) has been for its effects on Alzheimer’s, cancer, epilepsy and elite athletic performance. Little is known to establish exogenous ketone use for weight loss. In fact, on PubMed.gov, I could not find one study that directly observed exogenous ketone administration and reduction in body weight. Lots of bits of information that might lead one to assume this would be the case, but no evidence to support such a theory.

My advice – You’d likely be better served by consuming natural caffeine sources to help prolong your cardio workouts for increased fat burning. Coffee won’t break the bank, either!

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.


Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

1 + 6 =


Recommended Reading - Q+A

Healthy Lunch Suggestions For Work

Healthy Lunch Suggestions For Work

Question:

Two questions for you, actually! Hope you don’t mind!

1.) I’m struggling to think of easy, healthy options to take with me to work to eat for lunch. I’m not much of a meat eater, but I do like chicken. Any suggestions?

2.) I’m also struggling with the fact that it’s winter, and all my cravings seem to be the warm, unhealthy “comfort foods”. I’m lately craving mac and cheese, heavy soups, and things of that nature. Any suggestions for something that’s “warm and cuddly” without all the fat and calories? Thank you so much!

– Megan K.

Answer:

For easy, healthy lunch options my suggestion would be to assemble wraps and hearty salads/soups, or to use leftovers. Roll up some hummus, cucumber, tomato and feta in a spinach or sun-dried tomato tortilla. You can add a handful of beans and chicken breast strips to a pre-made salad in a bag. Since it takes a full can of soup (2 cups) to make a decent meal, pair the soup with raw produce so you don’t add sodium. Leftovers are quickest, of course – just place in the containers you’ll take to work when storing them.

Enjoy the comfort foods as a smaller side dishes instead of as a main entrée, or find ways to lighten the recipes. For instance, using low-fat cheese plus adding ham and peas in your mac & cheese, or having a scoop of the real thing accompanied by a grilled chicken breast and steamed broccoli. A bisque soup or chowder pairs with whole grain bread sticks and celery stalks. My all-time favorite warm treat is made by spreading almond butter on freshly made rye toast, topping with apple slices and a sprinkle of cinnamon, and placing back under the broiler. Using fresh ingredients from room temperature (except meats/dairy) enhances the flavors and makes heating quick.

– Debbie J., MS, RD

 

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.


Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

5 + 7 =


Recommended Reading - Q+A

Is Coffee OK Before A Workout? | Q+A

Is Coffee OK Before A Workout? | Q+A

Question:

Is it OK to eat/drink an apple/coffee 1 hour before working out?

– Pavan

Answer:

Yes, an apple and cup of coffee are okay to eat/drink an hour before working out.

If your workout is intense and prolonged, you may want to supplement a little protein with the apple or a light workout drink during exercise. Alternatively, if you’ve eaten a LARGE meal within 3 hours prior to your workout, you can skip your described snack.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.


Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

14 + 14 =


Recommended Reading - Q+A

SUBSCRIBE TO

LIVING HEALTHY

Be the first to know about exclusive

content, deals and promotions

You have Successfully Subscribed!

Pin It on Pinterest