Why Water Is Essential To Your Health and 5 Ways To Drink More
“If there is magic on this planet, it is contained in water.”
There’s a reason why so many health articles stress the importance of hydration — our survival depends on it! Water is the second most important life substance after oxygen. We’re over 60% water and every aspect of our body needs it to work properly.
Drinking pure water has miraculous healing effects. From allergies to hormonal imbalances, I’ve witnessed consistent daily hydration help to heal or reverse nagging symptoms like acne, arthritis, bladder infections, chapped lips, constipation, depression, headaches, migraines, flu, insomnia, fatigue, premenstrual syndrome, psoriasis, restless leg syndrome, and ringing in ears — to name a few.
But according to the U.S. Centers for Disease Control, adults consume an average of 39 ounces of water a day, a mere 60% of the standard recommended 64 ounces of water a day. What’s more, those 64 ounces actually fall short of the Institute of Medicine’s recommendations of 2.7 liters per day for women (about 92 ounces) and 3.7 liters per day for men (about 125 ounces).
Our cells crave at least two quarts of fluids every day. This is a good goal to maintain, but keep in mind everyone has different hydration needs depending on various factors like age, weight, amount of physical activity, and climate. For a more personalized approach to meeting your hydration needs, divide your body weight (in pounds) by 2 to determine the number of ounces of water you would drink each day. Ex: 150-pound person would need 75 ounces of water each day.
Like all things in wellness, the best thing you can do to know how much water you need is to listen to your body’s signals pointing to dehydration: dry mouth, fatigue, darker-colored (more concentrated) urine, headache, dry skin, rapid breathing and heartbeat, muscle cramps, irritability, dizziness, and mental fog. *Hint* If you feel thirsty, chances are you’re already dehydrated.
Keep in mind, not all water is created equal. An Environmental Working Group (EWG) study found a total of 316 contaminants, including 97 agricultural and 204 industrial contaminants, in the tap water of 45 states. More than half of the contaminants detected have no drinking-water safety standards. And bottled water may not be contaminant free. The EWG found a total of 38 contaminants in the water of 10 popular brands. For these reasons, it’s wise to choose filtered or distilled water when you can and avoid drinking untested water if possible.
When you begin drinking more water, you might see changes right away. Some of which include:
Yes, you will pee more often for a while. This is a temporary, as the bladder stretches to expand or contract like a balloon based on how much volume it is used to carrying. Which means, as you practice daily hydration, your bladder will slowly adjust to the increase in volume and urination will harmonize with your activity routine. Be patient for a few months.
Your face may break out. That’s a good thing. Pimples there or elsewhere indicate more toxins than the usual minimum are being cleansed from your innards. The skin is the largest organ of elimination, so cleansing evidence is going to show up there, while your smart cells release a backlog of junk. Water soon plumps the skin, leaving it clear, healthy and resilient.
Offensive body odors and bad breath may disappear.
Excess pounds may disappear, too. Studies have shown that increased water intake (8 glasses/day + an additional 8 ounces for every 25 pounds of excess weight) reduces fat deposits.
Healthy moisture. Skin and eye, muscles and joints for flexibility, the G.I., urinary and reproductive tracts for generally better function.
Regulated body temperature. If you are feeling too hot or cold when everybody else nearby is comfortable, drink more water.
Less fluid retention and swelling. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. Water is stored in extracellular spaces (outside cells). This shows up as swollen feet, legs and hands.
You will notice many improvements in the way you feel, physically and mentally. More restful sleep, weight loss, greater mental clarity, clearer complexion, brighter eyes, supple skin and fewer aches and pains are just some of the added benefits of consistent hydration.
The key is to create a hydration habit that works best for you and your lifestyle. Here are five ways to keep your H2O intake on point, starting right now.
Carry a reusable water bottle with you everywhere you go. You’ve probably heard this one before, but it’s worth repeating.
Hydrate on a schedule. For example, at the beginning of every hour, or piggyback it onto routines already in place to automatically trigger a reminder - like before you brush your teeth or go to the bathroom.
When you’re exercising, remember to drink water before, during, and after your workout. Aim for an additional 8oz for every 60 minutes of movement.
Jazz up the flavor by infusing it with fruit. Lemon, lime, strawberry slices, cucumber slices, mint leaves, or grated ginger. Or my favorite: a big batch of brewed iced tea. Passionfruit, white citrus, mint, and green tea are favorites in our household. Boil a large pot of water, throw in 5-6 tea bags, let steep, cool and transfer to pitcher to keep in the fridge, ready to go.
When you feel hungry, drink a glass of water first. Thirst can be confused for hunger since dehydration causes a rise in our hunger hormone. Correcting cellular hydration can stabilize your hunger hormones and allow your endocrine system to fire properly.
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