Because water is a critical factor in our body’s overall health, I devoted an entire chapter to it in my book, From Overwhelmed to Inspired.
Below are a few excerpts from that chapter that I hope will motivate you drink plenty of water (or non-sugary, non-carbonated, non-caffeinated beverages) to stay healthy this summer and all year long.
“Water is the driving force of all nature.” ~ Leonardo da Vinci
“…water makes up as much as 70% of our bodies. Here is an interesting fact; the earth is also about 70% water. Perhaps this is nature revealing to us how interconnected we are. It is easy to see that the oceans could not flourish if they were filled with coffee, diet soda, fruit juices or sports drinks. Ocean life needs water. Land animals need water. YOU need water.”
“Of course, we know we have to have water to survive. But maybe it helps to realize that it is not just that we need water. We are water. Without it, we literally cease to be.
“Water is life's matter and matrix, mother and medium. There is no life without water”
~ Albert Szent-Gyorgyi
When we talk about all the body functions that require water, we really cannot even list them all because every function of the human body requires water.
However, just for fun, lets list some that you may know about and feel are important and maybe some that are important that you may not know about. Here we go!
Benefits of water A to Z:
A – Asthma. Water (staying hydrated) not only helps prevent asthma attacks, drinking water can help avert or diminish the severity of an asthma attack.
B – Brain. Because water is vital to all of our cellular processes, when we do not have enough water our brains suffer. Concentration, alertness, memory and the ability to do basic math are all brain functions impacted by mild dehydration.
C – Circulation (aka blood -which is a B word too). The circulation of blood delivers oxygen and nutrition to the cells and carries away waste.
D – Digestion. Drinking plenty of water helps prevent constipation and keep “things” moving.
E – Enzymes. Enzymes are catalysts for all of the chemical reactions that take place in our body and that are necessary to function. While enzymes can do their jobs without water, water helps provide a body-climate that allows enzymes to function optimally. Some examples of enzyme actions in the body include: breaking down food for digestion, DNA replication and regulating metabolism through energy production.
F – Fat & Fatigue Fighter. Drinking pure water helps increase metabolism, which burns calories and thereby fat! Water also helps fight fatigue. Fatigue, in fact, is a symptom of dehydration. Feeling sluggish? Down some H2O!
G – Gallbladder. Drink six-eight glasses of water a day to keep gallstones at bay!
H - Hair. Dehydration can affect your hair, causing brittleness and reduced shine. It has also been associated with hair loss.
I - Immune function. Dehydration suppresses your immune system. Additionally, drinking water may flush viruses from your throat to your stomach where they can’t survive in the acidic stomach environment.
J – Joints. Water helps to lubricate the joints. Often people with joint pain report relief when drinking six-eight glasses of water per day.
K – Kidney. Drinking two liters of water per day can help prevent kidney stones.
L – Longevity. F. Batmanghelidj, M.D. proclaimed, “You’re not sick. You’re thirsty.” In his book "Your Body’s Many Cries For Water" Dr. Batmanghelidj chronicles the relationship between dehydration and many of the diseases we face that shorten our lives. Drink appropriate amounts of water to achieve maximum longevity.
M – Mood. Even mild dehydration can cause a downturn in mood, especially for women.
N – Nutrients. Water-soluble vitamins must dissolve in water in order to be absorbed. Also, plenty of water helps to excrete overdoses of these vitamins via urine.
O – Organs. Water cushions and protects vital organs.
P – Pregnancy. Water is critical to accommodate the increase in the mother’s blood volume, to produce breast milk and to form the amniotic fluid that surrounds and protects the baby.
R – Respiratory system. The key word here is: MUCUS. As yucky as it sounds, your respiratory system needs water to keep its mucus moist. This not only helps in the exchange of oxygen and carbon dioxide but also in the prevention of diseases with bacterial origin (bronchitis/pneumonia) as well as reducing symptoms of COPD (chronic obstructive pulmonary disease) and cystic fibrosis.
S – Skeleton. Bones, cartilage and connective tissue all need water for strength and flexibility.
T - Temperature. Water is essential for regulating your core temperature.
U - Urinary Tract. Drinking adequate amounts of water helps keep the urinary tract free
of bacteria and reduces the likelihood of a dreaded UTI (Urinary Tract Infection).
V – Vision. Some parts of our eyes are almost entirely water. Here the water helps the eye
to maintain its shape, thereby impacting vision. Water is also important for tear
production to lubricate the eye and rinse contaminants away.
W - Waste. The water in our bodies provides the medium to carry away waste products from our cells and tissues. In other words, it helps take out the trash. As with any trash, if not carried away these waste products can lead to disease and even death.
X - X-tras. Our muscles are about 73 percent water. They need water to contract and also to grow. Water (in the form of saliva) prevents tooth decay. Water plumps up the skin, diminishing the appearance of wrinkles.
Y – Yearning. Drinking water helps curb cravings and control hunger. Often when we get a sense of hunger or the urge to eat, we are actually thirsty. When that initial desire to eat something hits, try drinking a class of water or a cup of hot tea and see if the desire to eat is quashed for a bit.
Z – Zits. Water is good for your complexion, particularly when water takes the place of unhealthy, toxin-ridden drinks (like soda). Water helps to flush pollutants and make way for healthy skin and complexion.”
“Pure water is the world’s first and foremost medicine.” ~ Slovakian Proverb
I think you are getting the picture. We are basically water creatures who dwell on land.
Our myriad of functions and bodily processes must use water. As a result, we have to continually provide our bodies with water for survival.
How much water do we need?
The answer is: It depends. You have probably heard the general recommendation of eight 8 ounce glasses of water per day. There is actually no scientific evidence to support this.
The amount of water each individual needs varies based on the size of the person, overall health status, exercise, age, environmental factors such as heat and humidity and exposure to toxins such as cigarette smoke.
Having said that, experts generally agree that eight 8-ounce glasses of water (about two liters) per day is a good guideline. Most of the people I talk to find this daunting. In our culture drinking plain water has become unappealing, boring and tasteless. This is probably because of the huge availability and billions of dollars in marketing drinks other than water, a.k.a. “anti-water.” Some of the highly marketed drinks that get much more arousal response than water include: sports drinks, energy drinks, fruity drinks, soda (both diet and regular), coffee drinks, sweetened tea, beer and juices. The question everyone wants to know is, “Do these count toward my water goal for the day?”
The answer is: Not Really. While a report published by The Institute of Medicine and Academy of Sciences suggested that many people get adequate hydration from a standard diet, including caffeinated beverages, for our purposes and for optimum hydration we will not include “anti-waters” toward satisfying our water goal for the day. For the most part, beverages such as these contain loads of other ingredients that put a strain on your metabolism, contain chemicals or poisons, add unnecessary calories and contribute to inflammation in your system. Some of these added ingredients include: sugar, high fructose corn syrup, caffeine, alcohol and artificial flavors, sweeteners and colors. Overall, these kinds of “anti-water” actually cause you to need MORE water. Caffeine and alcohol are diuretics, meaning they cause you to urinate. Because you are urinating out the liquid you are ingesting, you essentially lose the opportunity to hydrate. Consequently, you need more water. Sweet beverages, even those artificially sweetened, cause inflammation, stress on the liver and increase belly fat. Overcoming the consequences of these drinks – yep you guessed it – requires more water…
…How to get more water into your day.
I advocate getting most of your daily requirements early in the day (approximately one liter or 32 ounces). Personally, I drink 32-36 ounces before breakfast. This has a two-fold benefit; first if the goal is 64 ounces, I am more than half-way there by breakfast. It is easier to think about 10-12 ounces at lunch and dinner, and maybe eight to ten ounces worth of sips on a water bottle during the day, than trying to load up in the evening, especially before bedtime.
Also, taking this large volume of water first thing in the morning causes the stomach wall to stretch (think water balloon). This distention activates a reflex in the colon that stimulates the need to have a bowel movement. So not only are you getting much of your water needs met early in the day, you are also “clearing the way” for healthy digestion and nutrient absorption throughout the rest of day.
Unfortunately, most of us don’t relish the thought of all this water. If all of those “antiwaters” don’t count, what are the healthy options to meet our water needs? Here are a few suggestions along with some information as to how they can enhance your overall health and wellness as well as your water!
Lemon or Lime. Lemons and/or limes added to water may improve the flavor to your liking. Plus, you get a boost of vitamin C, which is a powerful antioxidant. It is also a widely held belief that lemons and limes help improve your body’s acid/alkaline balance. This alkalinizing effect helps ward off diseases including cancer and osteoporosis.
Other fruits that may be added to water for a flavor and nutritional boost include, blueberries, raspberries and pomegranate seeds. Simply add a few berries or pomegranate seeds to a pitcher of cool water and you have a refreshing drink. Colorful berries not only taste great, they are high in antioxidants and provide support for the whole body, including eyes, brain, heart and blood sugar.
Fresh mint. Aside from its minty cool flavor, mint also has great health benefits. Long known for soothing digestive problems, mint has also been shown in animal studies to be a potential cancer fighter. It also kills bacteria, including h. pylori, salmonella and MRSA. Fresh mint can be added to cool water or used in hot water to make a soothing mint tea. Another fine feature of mint is that it grows easily. You could grow your very own mint and have all the benefits at your fingertips throughout the growing season.
Herbal Teas. Herbal teas have become a popular alternative to water or traditional tea.
Each has its own flavor and benefits that are particular to the type of herb used to make the tea. Most herbal teas do not have caffeine. However, it is always best to check.
Remember caffeine is a diuretic and, for our purposes, we are looking to gain hydration rather than take it away. One of my favorite herbal teas is tulsi. It is a tea brewed from Indian holy basil and documented use of tulsi has been found as early as 5000 B.C. Tulsi has been used to solve myriad health issues, including reducing symptoms of depression and promoting calm.
Decaf options. If you love your coffee or tea to the point that you must have more than 2 cups/day, consider opting for decaf on the third refill. Again, we are emphasizing a net increase in hydration. Due to the diuretic affect of caffeine, drinking regular coffee rather than water or a non-caffeinated option keeps you at zero on the hydration count.
Coconut Water. Coconut water is actually the juice of the young coconut. It has become wildly popular as both a water alternative and a sports drink. The nice thing about pure coconut water is that is tasty, additive free, caffeine free and relatively low in calories and carbohydrates. Coconut water is a natural source of potassium and magnesium, which help promote healthy blood pressure, muscles (including the heart) and bones. It should be noted that too much of these minerals can have negative side effects such as diarrhea, low blood pressure or irregular heart beat. Unless you are participating in an activity that causes you to produce a lot of sweat, keeping your coconut water intake between six to twenty ounces per day is probably sufficient.
What about other types of liquids?
Our bodies also get hydration benefits from food. Some healthful sources of food-water include soups, vegetables such as cucumbers, lettuce, cabbage, celery and carrots and watery fruits, including melons, apples and berries. It is important to keep in mind that while food-waters help provide hydration, they should be considered supplemental to your daily water routine.”
“If there is magic on this planet, it is contained in water.” ~ Loren Eiseley
I know this has been a very long ‘excerpt’ – but I hope it’s been worth the read.
I hear you muttering that water isn’t the sexiest or most fun beverage option and how you’re sure you’re getting all that you need. If you need an assist in getting more water into your day, check out this Smart Water Bottle that one of my workshop attendees turned me on to:
Hidrate Spark 2.0 Smart Water Bottle - Tracks Water Intake & Glows to Remind You to Stay Hydrated
This nifty bottle works with an app on your smart phone that allows you to set water goals and then reminds you that it’s time to drink up!
I gave one to my husband and it works like a charm!
Remember “The world is your water cooler, bring your cup, your bottle or even your own two lips and drink it up!”
“I believe that water is the only drink for a wise man. “ ~ Henry David Thoreau
Until next time..
Be well
p.s. From Overwhelmed to Inspired is still inspiring! I’ll be doing a book signing at BOOKCON in NYC on June 1st. (Wish me luck!)