Hydration Nation
Why water is good for you
Water makes up 85% of our blood, 80% of our muscles, and 75% of our brains. It regulates body temperature, transports nutrients, and removes impurities. Water is essential for a healthy functioning body!
Every day your body loses water. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. That water needs to be replenished in order for our bodies to work like they’re made to.
Health Benefits of Water on...
Metabolism
Water is the medium for various enzymatic and chemical reactions in the body. It moves nutrients, hormones, antibodies, and oxygen through the blood and lymphatic systems.
Weight Loss
Water plays a major part in weight loss. Since water contains no calories, it can serve as an appetite suppressant, and helps the body metabolize stored fat. Also, drinking more water helps to reduce water retention by stimulating your kidneys.
Dehydration leads to excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity, joint and muscle soreness, and water retention.
The Digestive System
The digestion of solid foods depends on the presence of good amounts of water. Constipation is a frequent symptom of dehydration. Increased water, along with increased fiber, will usually eliminate a problem. Water eliminates toxins and wastes from the body.
Water Retention
If you’re not drinking sufficient water, your body starts retaining water to compensate for this shortage. To eliminate fluid retention, drink more water, not less.
The Thirst Reflex
The “dry mouth” signal is the last outward sign of dehydration. As our bodies try to adjust to being deprived of water, our thirst mechanism becomes disabled.
Kidneys
The kidneys remove wastes such as uric acid, urea, and lactic acid, all which must be dissolved in water. When there isn’t sufficient water, those wastes are not effectively removed, which may result in damage to the kidneys.
Joints
Water lubricates our joints. When cartilage is well hydrated, opposing surfaces glide freely, and friction damage is minimal.
Rheumatoid joint pain frequently decreases with increased water.
Water also helps...
- Keep the skin soft and beautiful
- Keep the body cool and operating at peak efficiency
- Prevent fatigue
- Improve physical performance
- Improve circulation
- Improve mental function
- Provide a moist environment for ear, nose and throat tissues
If water levels are not adequate, a variety of serious health problems can occur including:
- Headache
- Constipation
- Kidney stones
- Impaired circulation
How much should you drink every day?
That’s a simple question with no easy answer. Water is essential to good health, yet needs to vary by individual. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.
Most health organizations recommend 8 to 12 servings per day—even more for hot conditions, high altitudes, and increased activity level.
A serving is 1 cup or 8 ounces of water. Caffeinated and alcoholic beverages are not recommended for hydration. They have a diuretic affect and don’t have the same benefit as water.
A simple rule to see if you are drinking enough water is to check your urine. If it’s dark and smells, you need more water. If it’s nearly clear, you are doing great.
Other sources of water
What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds.
Many fruits and vegetables are nearly 100 percent water by weight. For example, a typical wedge of watermelon contains 9 ounces of water.
Food also helps the body hold on to fluids because of the electrolytes it contains – minerals like sodium, potassium, and chloride that bind with water. Drinking beverages with meals and snacks helps your body retain water longer. Beverages such as milk and juice are also comprised mostly of water.
Ways to increase your water intake
- Drink in the morning when you first get up, in the evening when you get home, and again before going to bed at night.
- Drink before any physical activity such as walking, hiking, or biking. Drink at least every half hour during your activity as well.
- Keep a bottle of water beside your desk at work.
- Drink often throughout the day.
- Use a straw.
- Drink before your meals. Water can help diminish appetite if trying to lose weight.
- Carry water with you when traveling. Drink often when flying, as the air is very dry.
- Drink water in place of caffeinated beverages and alcohol, which are diuretics.
- If your water doesn’t taste good, filter your water and keep a pitcher in the fridge or buy bottled water. Add a lemon slice or lime to you water to improve the flavor. (True Lemon/True Lime water flavoring).
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July Get the Point Health Focus
How much water do you need?
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WIN for Alaska, Inc.