The Healing Power of Water

Water is required for every cell in your body. Yet, water is the most deficient nutrient in Americans today. Water makes up about 70% of your mass, in all tissues, and cells in the body. Without proper hydration, muscles, tissues, tendons, and all mechanical functioning start to dysfunction. This can lead to cognitive decline, troubles with digestion, toxic build up, hardening of tissues, and more.  If the body drops in water content by just 2%, feelings of fatigue can present. Studies have shown that students perform better when they are hydrated. (1) Athletes perform better while hydrated with electrolytes. (2) Diseases, like pacreatitis, can be clinically improved with simple hydration. (3)

It's heating up for summertime so read on for some ideas on how to stay on top of your hydration. And why you really need to.

What water does for you:                

• Improves oxygen delivery to cells

• Transports nutrients

• Enables cellular hydration

• Moistens oxygen for easier breathing

• Cushions bones and joints

• Absorbs shocks to joints and organs

• Regulates body temperature

• Removes wastes

• Flushes toxins

• Prevents tissues from sticking

• Lubricates joints

• Improves cell-to-cell communications

• Maintains normal electrical properties of cells

• Empowers the body’s natural healing process
  

So if you are experiencing any of the above symptoms, start by making sure you are hydrated. Staying hydrated needs to be foundational to daily life, but even more important if you are active. Dehydrated muscles, joints, tissues and organs will not be prone to injury.

The body produces 8% of water through metabolic processes, then 28% comes from food, and 64% from liquids. That means you need to hydrate continually. Here are some good ways to stay on top of it for optimal health:

1.  Drink 8 ounces of warm or room temperature water in the morning first thing. Your body is dehydrated after a night of sleep, and you will kick start metabolism and curb hunger the rest of the day by starting with water. 

2. Drink ½ your bodyweight in ounces per day.

3. If you drink a diuretic, like coffee or tea, drink an additional 12 ounces of water for every 8 ounces of diuretic. (Or you can think of it as 1.5 ounces more water of diuretic.)

4. Use best sources of water available. Evidence continues to emerge about the harmful chemicals, pharmaceuticals (from waste), and toxicity of tap water. A recent study found that 45% of tap water in the US has PFAS in it (the forever chemicals)--toxic, endocrine disruptors. (4) Reverse osmosis, distilled, or tested spring water can be better options. 

5. Drink between meals. Chugging water during meals can make digestion harder, and flush nutrients through your system before they can be absorbed.

6. Sip water throughout the day-steady flow throughout the day is better chugging a few times.

7. Add electrolytes. Stay on top of potassium, sodium, and magnesium, specifically. Water intake requires electrolytes to absorb hydrogen into your cells and tissues. Without electrolytes, the body cannot truly hydrate. These mineral are required to literally electrify cells into action. Strenuous activity can quickly deplete these three minerals from critical organs.  Also, you can add mineral rich salt to your water. 

My favorite electrolytes are (not sponsored):

1. Redmond’s Real Salt (add 1/2-1 tsp to your water bottle.)

2. Quicksilver Mineral Ampoules

3. LMNT
   

8. Do not drink more than one gallon of water a day. Water intoxication, and overhydration is a thing. In athletic environments, a complete loss of electrolytes is more probable. If an athlete is already depleted and tries to quench thirst with water that doesn't contain electrolytes, this can lead to too much water consumption.

9. When you feel thirsty, drink. When you don't feel thirsty, don't drink. Your body will let you know.  If you are drinking a lot of water and still feeling thirsty, try drinking more electrolytes.

Keep in mind that hydration needs are unique to each person, place, and activity level. So take all of this info into account and adjust as needed!