Got Water? Everything You Need to Know About Hydration
Drink more water, drink more water. You hear it from friends, doctors, social media, regular media, blah, blah, blah. Unless you have been living under a rock everyone knows how important it is to stay adequately hydrated. It sounds so simple, doesn’t it? Yet for many including myself, we have a hard time drinking the proper amount of water each day. Water by itself to me is just boring. Now if it is a tasty alcoholic beverage on the other had I can easily knock them back one after another lol. So, if you are like me and have a hard time drinking enough water, please keep reading.
It is summer here in the Unites States and many areas of the country are experiencing record heat waves. These factors make it even more important to drink enough water each day. The human body is approximately 60% Water. Even mild dehydration can cause some severe side effects. A 2% decrease in brain hydration can result in short term memory loss and difficulty with math computations. Maybe that is why I am so bad at math?
Other common side effects include:
- Thirst
- Dry or sticky mouth
- Not peeing very much
- Dark yellow pee
- Dry, cool skin
- Headache
- Muscle cramps
- Brain fog
Signs of severe dehydration include:
- Not peeing or having very dark yellow pee
- Very dry skin
- Feeling dizzy
- Rapid heartbeat
- Rapid breathing
- Sunken eyes
- Sleepiness, lack of energy, confusion or irritability
- Fainting
Here are a few ways water works in your body
- Regulates body temperature
- Moistens tissues in the eyes, nose and mouth
- Protects body organs and tissues
- Carries nutrients and oxygen to cells
- Lubricates joints
- Lessens burden the on kidneys and liver by flushing out waste products
- Helps dissolve minerals and nutrients to make them accessible to your body
- Helps maximize physical performance.
- Helps prevent constipation.
- Improves cognitive function
And these are only a few of the vital roles water plays in the body.
How much water to drink
There are a bunch of formulas that you can use to determine a more precise amount of water but let’s keep it simple. For most intents and purposes
Women should consume 2-3 liters(8-12 cups) of water per day and men should consume 3-4 liters(12-16 cups) of water per day. If you are pregnant or nursing you should have a slightly higher water intake.
Children ages 1-3 need about 4 cups of beverages per day, including water or milk. This increases to around 5 cups for 4-8 year old’s, and 7-8 cups for 8-12 years old.
If you are exercising that day or working outside in the heat then stay on the high end of the recommendations or better yet follow the information below for proper workout hydration.
Exercise hydration for training in the heat
Drink 16 ounces of water 2 hours before your workout. Drink another 10-16 ounces just before and then 8 ounces every 15 minutes to try to stay adequately hydrated. Including one serving of a “sports drink” or a quality electrolyte supplement can also help to replenish minerals lost through perspiration.
Other fluids that count toward your daily hydration requirement
Water in juices but be careful of too much extra sugar. Especially if you are trying to lose weight or have blood sugar issues. The added sugar also slows down the absorption of water.
Soda both regular and diet contain water but should be avoided as much as possible. Both of these are very unhealthy and have a long list of negative effects.
Some great news for all of the coffee and tea drinkers out there. Water in coffee and tea counts towards your daily water intake. =-) Contrary to popular belief, coffee and tea have a very minimal diuretic effect. Fortunately it is not enough to offset the volume of fluid taken in.
Alcohol on the other hand DOES dehydrate you and will require you to drink more water to help fend off dehydration. If you are planning on drinking alcohol try to drink 6-8 ounces of water between each or every other alcoholic beverage. If is also a good idea to drink 16 ounces before going to bed. This can also help diminish or eliminate a hang over in many instances.
What about the water in food?
Water in our food
Most foods, contain water. The body gets about 20 per cent of its total water requirements from solid foods alone.
Digestion produces a small amount of water as a by-product which can be used by the body. Water sourced this way can provide around 10 per cent of the body’s water requirements.
The remaining 70 per cent or so of water required by the body must come from fluids (liquids).
Some great ways to make water taste better
- Add slices of lemon, lime or orange or other citrus fruit
- Infuse water with fresh berries, pineapple, melon, etc.
- Slice cucumbers and add to water for a clean refreshing taste.
- Enhance water with fresh mint leaves, basil, ginger, rosemary or cilantro.
- Have a glass or two of sparkling water or seltzer to add some texture and at least make if feel like a cocktail.
Tips to help you drink more water
- Drink 16 ounces of water first thing in the morning!
As soon as you wake up in the mornings drink 16 ounces of water Or drink it while you are brewing that morning coffee or tea. - Carry a water bottle with you.
You are more likely to drink water if it is with you. It is also cheaper to fill up your water bottle throughout the day than buying bottles of water nevermind the positive effect using less water bottles has on the environment. - Take water breaks!
Take a few sips of water between work tasks, or go for a walk to the water foundation for a mental break throughout the day. - Use a water tracking app.
There are apps for just about everything. Find an app that works for you, and track your water intake. Trackers also keep you accountable. - Drink a glass before you snack!
Before you raid the fridge or pantry, try drinking some water instead. Sometimes our bodies feel hungry, but we are actually dehydrated. - Sip water throughput the day. Sipping throughout the day instead of guzzling large amounts a couple of times per day allows your body to absorb more of the water you drink. Have you ever watered a plant? You know what happens if you pour too much in at one time. There is too much water for the soil to absorb so the water overflows an spills everywhere.
Important Considerations
As healthy as water can be for us, drinking water that is not properly purified or stored in plastic containers can actually be detrimental to our health.
Purified tap water is one of the best sources of water you can drink. (Except for a few very toxic locations). To check the quality of your tap water, you can contact your local water company for a copy of the Annual Water Quality Report (or Consumer Confidence Report), check it against the EWG’s standards, or both.
Nevertheless, Investing in a quality water filter that is certified to remove heavy metals, chemicals, bacteria and viruses, pharmaceuticals and other contaminants is one of the best investments for your health.
Some of the more economical and space saving versions I have researched and used are:
- Clearly Filtered Water Pitcher
- Big Berkey BK4X2 Countertop Water Filter System
- Aqua True Reverse Osmosis Countertop
Each one is a different style of filter. Feel free to research them and decide which one(s) may be right for you.
Lastly, safely storing your clean water is a must. Plastic containers and water bottles can leach toxic chemicals such as, microplastics, BPA and phthalates. Plastics also contain a lot of unidentified chemicals and who knows what they can do to your health.
Storing water in glass or stainless steel containers is best.
So there you have it. Water. The source of all life as we know it. Drinking more of it is a simple concept but takes some discipline. The benefits however are endless. Now that you know everything that you need to know about drinking water, go have a glass.
Cheers!
Yours in health,
Kevin
