Do You Drink Enough Water?
by Cindy Gray on May 12th, 2010
Loading ...Next to air, water is the single most essential element for life. Just like the earth, we consist primarily of water. The human body is composed of approximately 75% water, and 25% solid matter. The composition of our brain tissue is said to be 85% water. Drinking plenty of pure water is one of the absolute best things you can do for yourself on the road to self-care. Water provides our bodies with moisture and lubrication, both inside and out. Water regulates our temperature, carries nutrients and oxygen to our cells, removes waste, cushions our joints, and protects our organs and tissues. Water is necessary for the maintenance of the homeostatic balance of our bodies.
Water is essential for the health of your body and your mind. Yet many people are dehydrated and don’t even know it. Common symptoms of dehydration are dry, itchy skin and frequent headaches and grogginess. Expert opinion often varies, but the conventional prescription has been to drink about eight 8-ounce glasses of water a day — about 64 ounces, or two quarts. Research shows however, that our bodies may need more than 64 ounces of water daily, depending on weight of the body, diet, exercise and environmental temperature. In fact, many of us are unintentionally and chronically dehydrated, and research points out that the body responds to a chronic lack of water by producing pain. Chronic dehydration can be responsible for most ailments, including heartburn, arthritis, back pain, angina, migraines, colitis, fibromyalgia and asthma; the common factor being a water shortage in the interior of the body. Therefore, pain can really signify a thirst for water.
The older we get, the less sensitive we are to our “thirst mechanism.” Since our water intake usually depends on this sensation, a gradual chronic dehydration can occur. Our water intake regulates the intracellular fluid balance (the amount of moisture and lubrication in the core of each cell); and our sodium intake regulates the extracellular fluid volume (salt doing it’s job to balance the amount of fluid in the exterior of each cell). In essence, we’re not drinking enough fresh water to flush out the toxic cellular by-products of ordinary metabolism. Adequate salt intake is also an important factor, since salt is necessary to regulate the water content of the body. Research suggests including about 3 grams of sea salt (half-teaspoon) for every 10 glasses of water, or a quarter teaspoon per quart of water.
So how much is enough? The 64-ounces we used to call “enough” is the absolute minimum that we should be consuming daily: and drinking coffee, tea, alcohol, and other beverages doesn’t count! Try to drink from two to three quarts (or more) per day—about 96 ounces. Try drinking one glass of water half an hour before each meal, and another glassful two and a half hours after each meal. Drink water before going to bed and upon waking up. Once you’re noticeably thirsty you’re way behind, so drink before you become thirsty. If you’re drinking plenty of water, you should feel the need to use the bathroom about every two hours, and the color should be almost colorless to light yellow. (Remember, nutritional supplements can change the color of your urine.)
Can you drink too much water? You certainly can; it’s called hyponatremia, or being “water drunk.” It’s the result of low salt content in the body, and the opposite of dehydration. Fortunately this is uncommon, and would usually occur only if you were profusely sweating for several hours, and gulping down lots of water without putting any food into your system. This condition is not really from drinking too much water; it’s from excessive water intake without the proper balance of electrolytes. Electrolytes are compounds that separate into charged particles (ions) and are responsible for the electric current in our bodies. We are in essence, electric; and in order to keep our motors running, our bodies require a certain balance of water and fuel. The fuel for our human motors is basically salt (sodium) and sugar (glucose) which when mixed with water, become electrolytes. When this important ratio becomes disrupted from over-exertion and over-hydration—combined with little or no fuel—the result is hyponatremia.
The problem is that we can sweat out more than we can take in. During moderate exercise in a hot, humid environment, or during heavy exertion in a moderate environment, we can lose about one quart of fluid per hour. It is possible to lose up to two liters of fluid in one hour under extreme conditions. But the kicker is that our bodies can only take in replacement fluids at about one liter per hour. Combine that with a lack of fuel, and you’ve got trouble: colorless urine, weakness, dizziness, muscle cramping, spasms, seeing little lights in your head, a swift decline in alertness—that’s how people who are in “good condition” walk off cliffs in the Grand Canyon! So people then drink their fill of sports drinks, without reading the fine print: “not a source of sodium,” as many of them say. Many of these drinks are sold by creating the illusion that they’ll make you a real athlete; but they’re really aimed at the American sweet tooth!
When our fluid/fuel ratio gets out of balance, so do we, and that can literally kill us. We’ve got to remember one thing: everything in life is about balance and moderation. Understanding and respecting our bodies’ needs and limits, combined with an understanding and respect for the power of nature is the key to optimal health.
Do you drink soda? Some people drink it all day long, every day. Eliminating soda pop is one of the best things you can do for your health, particularly diet sodas sweetened with saccharin, cyclamates and aspartame. There is no evidence that anyone’s ever lost weight from drinking diet soda pop, but that artificial sweeteners can actually disturb the physiology of some people. Get in the habit of reaching for water instead. You can flavor it with slices of fruit or mix in a splash of juice. Experiment with iced teas such as raspberry, peppermint and chamomile; they can all satisfy a sweet tooth, provide health benefits and have the power of hydrating our cells.
Sometimes it can be difficult to gauge the amount of water you’re drinking each day. One easy way to keep track is to fill a large jug with the amount of water that you want to drink in a day, and fill your glass or bottle from that jug. Use an insulated water container for cool water during the summer months. Always keep water within reach, especially during physical activities, and drink lots of water following any type of exercise. Drink extra water during the warmer months of the year to replace the fluids lost from sweating, and don’t forget to replace the fuel you burn!
Increase your daily intake by keeping small bottles of water ready to grab out of the refrigerator. Two to three quarts may seem like a lot, but if you avoid drinking soda pop, coffee and tea by substituting water, you’ll be up to that amount in no time, and you’ll see a big difference in your health and the moisture level of your skin. Add flavor and health-power to your water by squeezing in a wedge of lemon, lime or orange; or mix some fruit juice with your water for added flavor and nutrients. Sip on a tall glass of diluted green tea with ice cubes and a sprig of mint or slice of citrus. Use filtered water for ice cubes, cooking, and beverages like coffee, tea and juices; our pets can benefit from filtered water too, so don’t forget them.
Drinking alcohol and caffeinated beverages can rob our bodies of water, so if you indulge, remember to replace that lost moisture by drinking extra water to compensate. Cut down on coffee consumption by preparing only the reduced amount you decide to drink, even if it’s one cup. Chances are you’ll drink whatever is in the pot, so making less will keep you from pouring more.
As soon as you wake up, drink a full glass of water; and before going to bed, drink another glassful. After sleeping all night, your body needs more fluid; and by drinking water before sleeping, you provide the essential fluids your system needs throughout the night. Drinking water helps to rehydrate your body, and flushes your system of toxins and waste. A toilet can’t flush without water, and neither can we.
But no matter how you measure it, most of us need to significantly increase our daily intake of water. So take an honest look at how much you drink a day, and decide for yourself. You might find that adding just a couple of glasses a day can really improve your health, inside and out.
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