What is the big deal with water? We all have heard that staying hydrated is crucial for overall health. And while the common recommendation of drinking eight glasses of water a day serves as a helpful guideline, it may not suit everyone's needs.
Let's explore some of the key factors that influence how much water you should be drinking.
Activity Level: One of the most significant factors affecting hydration needs is your level of physical activity. Sweating during exercise leads to fluid loss, so if you're engaged in vigorous activities or live an active lifestyle, you'll need to replenish lost fluids by drinking more water.
Climate and Environment: Hot and humid weather can cause increased sweating and fluid loss, necessitating higher water intake to stay hydrated. Similarly, high altitudes can also lead to increased respiratory water loss, requiring more frequent hydration.
Health Conditions: Certain health conditions, such as fever, vomiting, diarrhea, and urinary tract infections, can lead to fluid loss and dehydration. Individuals with these conditions may need to increase their fluid intake to maintain hydration and support recovery.
Pregnancy and Breastfeeding: Pregnant and breastfeeding women have higher fluid requirements to support fetal development, milk production, and hydration for themselves. It's essential for expectant and nursing mothers to increase their water intake to meet these increased demands.
Age: Age can also influence hydration needs. Infants and young children have higher water requirements per unit of body weight compared to adults due to their higher metabolic rate and greater susceptibility to dehydration. Older adults may also have reduced thirst sensation and kidney function, making them more prone to dehydration.
Dietary Factors: Your diet can impact your hydration status as well. Consuming foods high in water content, such as fruits and vegetables, can contribute to your overall fluid intake. Conversely, consuming salty or spicy foods may increase thirst and the need for additional fluids.
Medications: Certain medications, such as diuretics or medications that cause increased urination, can affect fluid balance and increase the risk of dehydration.
From the tiniest cell to the largest organ, water permeates every aspect of our physiology. On average, the human body is composed of approximately 60% water in adults and even higher percentages in infants.
Consider these staggering statistics:
The brain and heart are composed of about 73% water.
The lungs are about 83% water.
The skin contains approximately 64% water.
Even our bones are composed of about 31% water.
These figures underscore the vital role water plays in every bodily function and highlight why maintaining proper hydration is paramount for our health and survival.
The Essence of Hydration
So, why is hydration so crucial for human existence? Let's explore some key reasons:
Cellular Function: Water is the medium through which essential nutrients and oxygen are transported to cells, facilitating cellular metabolism and energy production. It also helps in removing waste products, ensuring the proper functioning of cells and tissues.
Temperature Regulation: Water plays a critical role in regulating body temperature through sweating and evaporation. Adequate hydration helps prevent overheating and ensures optimal thermoregulation, especially during physical activity or exposure to heat.
Joint Lubrication: Synovial fluid, which lubricates joints and reduces friction between bones, is primarily composed of water. Proper hydration helps maintain joint health and mobility, preventing discomfort and stiffness.
Digestive Health: Water is essential for the digestion and absorption of nutrients, as well as the smooth functioning of the digestive tract. It helps in breaking down food, softening stools, and preventing constipation.
Cognitive Function: Dehydration can impair cognitive function, affecting mood, concentration, and memory. Adequate hydration supports optimal brain function, keeping you alert, focused, and mentally sharp.
Heart Health: Water helps maintain blood volume and viscosity, supporting cardiovascular function and preventing conditions like hypertension and stroke. Proper hydration is crucial for heart health and overall circulation.
Kidney Function and Stone Prevention The kidneys are our body's filtration system, responsible for removing waste and toxins from the blood. Adequate water intake is essential for maintaining optimal kidney function, as it helps to dilute urine and prevent the formation of kidney stones. Dehydration can lead to concentrated urine, increasing the risk of stone formation and UTIs.
Liver Detoxification Our liver is a powerhouse of detoxification, breaking down toxins and metabolizing substances to keep our body clean and healthy. Water helps to flush out toxins and waste products from the liver and other organs.
Skin Quality and Hair Health Want that coveted glow and luscious locks? Proper hydration ensures adequate moisture levels in the skin, promoting elasticity, preventing dryness, and reducing the appearance of wrinkles. Moreover, hydrated hair follicles are less prone to breakage, reducing the risk of hair loss and promoting healthy growth.
Reproductive Health Proper hydration ensures optimal blood flow to reproductive organs, supporting hormone production and sexual function. In women, adequate water intake can alleviate symptoms of menstrual cramps and promote regularity. In men, dehydration has been linked to decreased sperm quality and libido, highlighting the importance of staying hydrated for fertility and sexual health.
Digestion and Bowel Regularity Water is essential for digestion, aiding in the breakdown of food and absorption of nutrients. It also helps to keep the digestive system running smoothly by preventing constipation and promoting bowel regularity. Dehydration can lead to sluggish digestion and constipation, whereas adequate hydration supports optimal digestive function, ensuring you feel light, energized, and comfortable after meals.
Eye Health Ever noticed dry, irritated eyes or a sticky mouth when you're dehydrated? That's because water plays a crucial role in maintaining eye moisture and salivary gland function. Adequate hydration helps to lubricate the eyes, preventing dryness and irritation.
These are just some of the many ways water is needed and used in the body.
The Water Formula
In 1930s a biophysicist Dr. Carey Reams introduced a personalized approach to hydration based on body mass that is now used in health clinics and medical centers around the world. His formula suggests consuming 33ml of water per kilogram of body weight to maintain optimal hydration and electrolyte balance. Research showed that deviating from this formula can lead to loss of vital minerals from the body, congestion and fluid retention.
Calculating your daily water intake is simple: just multiply your weight in kilograms by 0.033. For instance, someone weighing 75kg should aim for around 2.5 liters of water per day. However, make sure to adjust this amount based on your individual factors like activity level, medication, and health status.
Water Quality & What Does It Have To Do With Thyroid
When we're focusing on cleansing and restoring balance to our endocrine system, the quality of water becomes even more critical. Proper hydration supports various bodily functions, including hormone regulation, detoxification, and overall well-being.
When in clinic with me we will collaborate together to address various aspects of thyroid hormone conversion and production, as well as other essential bodily functions. We do this because if your thyroid functions well you have greater chance at maintaining optimal health for many years to come.
Among the critical steps in this process is ensuring the balance of halides in your system, particularly by replenishing iodine at a cellular level and eliminating competitive enzymes like bromide, fluoride, and chlorine.
Fluoride
Fluoride, which is present in all public water sources in Australia, poses a significant threat to thyroid health and is recognized as a neurotoxin. While there may be ongoing debate among scientists regarding the precise effects of fluoride, my clinical experience with hundreds of clients shows real health benefits of replacing fluoride with iodine at the cellular level.
Pathology testing also reveals instances where stubborn halides hinder iodine attachment at the cellular level, further highlighting the devastating effects of fluoride on health.
If you have concerns about your dental health, rest assured that addressing these imbalances in the body, removing competitive anti-nutrients, and ensuring the proper intake of essential nutrients not only improves thyroid health but also promotes healthier tooth enamel and reduces the risk of decay.
Chlorine
Public water systems often contain chlorine, that was added to eradicate harmful microorganisms like those responsible for diseases such as cholera, dysentery, and typhoid. While this disinfection process is crucial for public health, it does come with consequences for our bodies. Our digestive tract houses trillions of symbiotic organisms that play a vital role in maintaining our health. However, consuming chlorinated water can disrupt this delicate balance, potentially leading to health issues.
Currently, there is limited scientific evidence directly linking the consumption of tap water to changes in the microbiome, it logically implies the impact. For example, leading microbiome researcher Jeff Leach suggests that chlorinated water likely impacts the organisms within our gut.
I see this in clinic, observing chlorine as a significant concern for thyroid and gut health. When combined with a prolonged iodine deficiency, chlorine exposure can contribute to thyroid dysfunction.
Bottled water
When it comes to bottled water, a popular choice is SmartWater, priced at $5.55 per liter. This brand typically includes additives like calcium chloride, magnesium chloride, and potassium bicarbonate. For instance, if you weigh 75kg, the daily cost of consuming SmartWater would amount to $13.60 or $95.28 weekly.
However, cheaper bottled water options may not be as pure as they seem, with some merely repackaging tap water. Australian companies such as Nature's Best, Aqua Pure, and Refresh treat tap water before bottling it for sale.
Moreover, there are concerns regarding potential contamination from the plastic bottles themselves. Factors such as heat exposure during transport or storage, the quality of the plastic, and the age of the product can all contribute to leaching of harmful chemicals. These chemicals, known as xenoestrogens, disrupt our hormone balance, potentially leading to health issues including interference with natural hormones and even links to breast cancer.
Water filters
Investing in a water filter is crucial for long-term health, ensuring the removal of chlorine and fluoride while infusing the water with essential minerals for alkalization.
After thorough market research, I've selected a couple of options for you:
Pure AU water from the supermarket
These brands mimic nature's purification process, resulting in water that not only hydrates but also revitalizes the body. And all three brands remove fluoride and chlorine!
Don't forget to inquire about shower head filters as well.
Since the skin absorbs halides at varying rates, filtering shower water is another worthwhile investment in your family's health.
I hope this blog post was informative enough and has lifted the veil on what is the big deal with water. Let me know your questions in the comments below.