Summer is upon us and, it is looking like it is going to be a hot one!! We all need to make sure we are staying properly hydrated out in the summer heat. Water is actually the most common nutritional deficiency in the American population! A lot of our daily complaints (body aches, fatigue, etc) can be alleviated by making sure we are drinking enough water. Water is SO important that it is considered one of the macronutrients, along with carbohydrates, proteins and fats. Meaning your body requires you to consume a large amount of it on a daily basis. Water cannot be stored in the body so it is important to consume it every day. You get some of your daily water from the foods you eat – especially from fresh fruits and vegetables. The rest of what is required by your body must come from water itself.
In our society today, there are so many other beverages that take precedence over water – whether it is soda, sports drinks, energy drinks, fruit juices, coffee, tea, etc. Even though water may be the first on the ingredient label of these beverages, it does not count toward your necessary daily water. These alternative beverages all contain either a high level of sugar or contain caffeine, which make them diuretics - actually causing you to lose water through more frequent urination. This is also the reason that you may find yourself constantly reaching for another soda – it is not fully quenching your thirst. With increased urination, you are losing electrolytes, which are also key to hydration. They allow you to hold onto water longer in the body and are utilized for many metabolic functions, such as digestion.
It does not take much to become dehydrated – you only have to lose about 2% of your body’s water content. Your body is made up of about 55-60% water depending on your body composition and whether you are female or male. Usually, by the time you are thirsty, you are already dehydrated. And, sometimes when you are thinking you are hungry, you are just thirsty!
So how can you tell if you are dehydrated?
Early signs of dehydration:
-fatigue
-anxiety
-irritability
-depression
-cravings/hunger
-cramps
-headaches
Mature signs of dehydration:
-heartburn
-joint pain
-back pain
-migraines
-fibromyalgia
-constipation
-colitis
Many times these symptoms are being treated with medications, when all you need to do is drink more water. Water is so very important for the body and all of its functions. Here are some of the amazing ways your body utilizes water:
· helps deliver oxygen to the cells
· transports nutrients throughout the body
· moistens oxygen for easier breathing
· regulates body temperature
· flushes toxins and removes wastes
· prevents tissues from sticking
· lubricates and cushions joints
· allows cells to communicate
· helps maintain electrical properties of cells
· aids in body natural healing process
As you can see, water is pretty important! In order to make sure that you are getting enough water every day, there is a simple calculation you can do:
body weight (lbs)/2 = the minimum ounces of water you should drink every day to avoid dehydration
However, if you are consuming diuretics (juice, coffee, tea, soda, alcohol), in order to combat the dehydrating effect on the body, you need to add 1.5 oz for every 1 oz of diuretic beverage you consume. For example, an 8 oz coffee would require 12 oz of water to stay hydrated.
With increasing your water intake, make sure you are also getting adequate electrolytes. Water depends on electrolytes for proper absorption – electrolytes are minerals that dissolve in water and can conduct electricity (for your muscles and nerves), keep your cells properly hydrated, maintain your body’s pH balance and are needed by enzymes in the body to properly function. The electrolytes are: calcium, magnesium, potassium, sodium chloride, hydrogen phosphate and hydrogen carbonate. You can easily add these minerals to your water through adding a few drops of an electrolyte solution (ConcenTrace Mineral Drops are my go-to) or by adding a pinch of sea salt. Coconut water is also a great option that is already naturally full of electrolytes. If I know that I am going to be sweating a lot, I make sure to bring some coconut water with me – I use this in place of Gatorade. When drinking a lot of water, it is important to add electrolytes to your water so you can hold onto it longer in the body. Also, if you are drinking a lot of water but are not replacing your electrolytes (lost through urination and sweat), you can make yourself dehydrated.
Water is nourishing to the body and, it needs it to function properly. However, I’ve heard from so many people that they just don’t like the taste of water – or lack of taste. Flavored drops or Spa Waters can be very helpful in these situations. Look for drops that do not contain sugar/sugar alternatives or artificial colors. Spa waters are very simple to make yourself – I make them in quart-sized mason jars and switch up flavors often (you can also make a large batch in a gallon glass container with a spout). You don’t need much of a fruit, herb, or vegetable to give your water some flavor. My favorite combos are: cucumber and mint, strawberry and lemon, raspberries and lime, or watermelon and mint/basil. But, choose your favorite fruits/herbs/veg and experiment! They usually have to soak in the water for at least 30 minutes before you can taste anything.
I hope that in reading this you discovered something new about water and, it’s amazing capabilities! If you would like to learn more about how to prevent disease through increasing your water intake, I recommend the book “Your Body’s Many Cries for Water – You’re Not Sick; You’re Thirsty” by Dr. Batmanghelidj. Some of the diseases mentioned in the body include: digestive pains (colitis and dyspeptic), high blood pressure, high cholesterol, back and neck pain, rheumatoid arthritis, etc.
“Water is the cheapest form of medicine for a dehydrated body. As simply as dehydration will, in time, produce the major diseases we are confronting now, constant attention to daily water intake will prevent the emergence of these diseases.”