The Basics: WATER, why is it so important for health?

One of the most common things I see in my patients and see confirmed in their blood test is severe dehydration.

Adults can survive for weeks without consuming food as the body has reserves of macronutrients, vitamins and minerals. However, you can only survive several days without drinking water as the body has no reserves (Byrd-Bredbenner 2013 p. 486, Casado et al. 2015).

“Water, carried by blood and bodily fluids, is the means by which nourishment is circulated throughout our bodies. This flow of water enables us to live active lives. Water serves as the transporter of energy throughout our body” - Masaru Emoto, The Hidden Messages in Water (Emoto, 2001 p. xvii).

 

Water is so important to our health and vitality. Here’s why…….

·       Maintains intracellular and extracellular fluid balance

·       Plays a role in the maintenance of blood volume and thus blood pressure  

·       Transports nutrients and oxygen throughout the body

·       Required for the synthesis of fluids such as saliva, bile, gastric and pancreatic fluids and amniotic fluid in pregnant women

·       Lubricates the joints

·       Water is a solvent in numerous metabolic processes and a reactant in many of the bodies chemical reactions

·       Thermoregulation (temperature regulation)

·       Helps filter and remove waste products via the kidneys

·       Waste removal of water-soluble substances via the kidney’s and urine

·       Supports the prevention of kidney stone formation

·       Supports cell membrane fluidity and osmotic pressure, important in cellular communication

·       Aids digestion

·       Supports a healthy stool composition

·       Prevents constipation  

·       Supports optimal brain function and reduces brain fog

·       Supports liver conversion of fat-soluble compounds, medications and toxins, into water-soluble compounds to be excreted via the kidneys, urine and bile, feces/stool.

·       Improves skin elasticity (Byrd-Bredbenner 2013 p. 486-496, Gropper et al. 2019 p. 455-463).

 

If you struggle with drinking water jazz up your water with:

·       Herbal infusions – lemon balm, peppermint, ginger, basil etc.  

·       Add lemon or lime to your water

·       Freeze herbs into ice cubes for hot days.

·       Drink herbal teas

 

When increasing water intake do so gradually, so you don’t suddenly put pressure on the kidneys. Increase intake by 200mL a week until your reach your adequate intake.

Measure out your daily requirements so you can ensure you achieve them.

Set alarms in your phone to prompt you to drink regularly or consider an app such as the ‘Daily Water App’, which can help you track the amount of water you drink and remind you to drink regularly throughout the day.

Drink filtered water where possible to avoid impurities.

AVOID plastic bottles. They are terrible for the environment and when plastic bottles heat up or if they are left in the sun or a hot car, they leach out a myriad of chemicals from the plastic into your water. Bisphenol A (BPA) is NOT the only chemical in plastic, so don’t fall for the BPA free claims.

Use stainless steel water bottles instead of plastic bottles.   

Adequate intake  (AI) of water:

Your AI of water is based on age, gender and level of physical activity, but below is a general guide for adults.

Adult female (19 ->70 years): 2.1 L/d (appox. 8 cups)

Adult male (19 ->70 years): 2.6 L/d (approx. 10 cups)

To calculate your specific requirements, visit a naturopath or visit https://www.nrv.gov.au/nutrients/water for further information (Nutrient Reference Values 2014).

And remember, if you are thirsty you are already dehydrated so keep up with your daily water intake for optimal health and vitality.

References:

Byrd-Bredbenner, C. Moe, G. Beshgetoor, D. Berning, J. (2013) Wardlaw’s Perspectives in Nutrition (9th ed). NY, USA: Mc Graw Hill

Casado, A. Ramons, P. Rodriguez, J. Moreno, N. Gil, P. (2015). Types and Characteristics of Drinking Water for Hydration in the Elderly. Clinical Reviews in Food Science and Nutrition. 55:1633-1641. Doi: 10.1080/10408398.2012.692737. PDF retrieved Nov 2021 from https://sci-hub.mksa.top/10.1080/10408398.2012.692737

Emoto, M. (2001). The Hidden Messages in Water. New York: Atria Books

Gropper, S. Smith, J. Carr, T.P. (2018). Advanced Nutrition and Human Metabolism (7th ed.). Boston, MA, USA: Cengage Learning.

Nutrient Reference Values (2014). Water. Retrieved November 2021 from https://www.nrv.gov.au/nutrients/water