The
National Health and Nutrition Examination Survey (NHANES) conducts detailed
surveys and physical examinations on a nationally representative sample of
approximately 5,000 individuals each year.
It is one the primary ways in which the Center for Disease Control and
Prevention tracks the health and nutritional status of Americans. A recent analysis of adults in NHANES from
2009-12 uncovered an intriguing association between poor hydration status and
excess weight.
For
the study, researchers assessed adults ages 18-64, noting height, weight, and
urine osmolality. Results indicated
nearly one-third of participants were inadequately hydrated and those who were
inadequately hydrated were 1.6 times more likely to be obese, even after they
controlled for factors known to effect hydration status. So, these result clearly indicate a link
between obesity and insufficient hydration but it is unclear if there is a
causal relationship. Certainly, people
with obesity need more water than people who have smaller bodies, making the
hydration threshold potentially harder to reach. It is also possible that people at higher
weights are less likely to practice behaviors that support hydration such as
eating fresh fruits and vegetables (which significantly contribute to our fluid
intake - a medium cucumber, for example,
contains over 1 cup of water).
Alternatively, poor fluid status may be a contributing factor to
obesity. For example, if an individual
tends to eat when they are actually thirsty, they would be more likely to gain
weight. Certainly, there is evidence
that overweight/obese persons who drink water before meals lose more weight those
who do not.
What to do: Whether or not inadequate hydration is a
driver of excess weight, maintaining proper hydration is essential to our
health. Even modest dehydration has been
found to contribute to problems such as kidney stones, constipation, urinary infections, and headaches. Mild dehydration has also been shown to decrease
mood and depress psychomotor and attention/memory skills. So, how can you tell if you’re drinking enough
fluids? The Institute of Medicine recommends men get 125 ounces (~15 1/2 cups)
of fluid from all food and beverages consumed daily while women need 91 ounces
(~11.5 cups). But fluid needs vary
considerably depending on individual characteristics as well as weather
conditions and activity level. The most
reliable way to tell if you are adequately hydrated is to check the color of
your urine. If it is light, almost the color of water, then you likely getting
enough. Avoid high calorie drink choices
like soda, juice, and other sweetened drinks.
If you are not a fan of plain old water try seltzer, herbal tea, or
flavoring water with lemon, lime, orange, mint, or cucumber.
Source:
Chang
T, Ravi N, Plegue MA, Sonneville KA, & Davis MM. Inadequate dydration, BMI, and obesity among
US adults: NHANES 2009-2012. The
Annals of Family Medicine, 2016;
14 (4): 320. DOI:10.1370/afm.1951
Information
adapted from articles available at:
https://www.sciencedaily.com/releases/2016/07/160712073910.htm
