Water Yourself to Thrive
By Janet Lawson, Healthy Practices Catalyst
In my recent travels, a nurse-friend complained of her headache. I urged her to drink 12 ounces of water right away as a remedy starter. She declined the water and chose to pop a couple pills to find relief. The headache worsened despite the ibuprofen, and she retired to bed early. It astounds me when folks reject the cheap and nonchemical options, even if in tandem with taking medication. Why such resistance to drinking sufficient water, yet we claim to be experts about our bodies? We “know” we “should” drink more water, yet most are living in chronic dehydration, which is breeding ground for significant medical issues and accelerated aging. Even short-term dehydration can disrupt your ability to think and perform in addition to causing moodiness. Water is EASY – why not manage your water consumption to insure you can take care of your business, family, and well-being?
Our Bodies are approximately 70% water (higher for infants and lower for adults).
It is as important as oxygen. H2O is the largest component of the human body. Daily consumption of enough water is a critical component in mental and physical health. Water participates in all the physiological and biochemical processes that are essential to life, transporting nerve impulses, oxygen, nutrients, blood levels, and waste. When the water level gets low, the body is vulnerable. Insufficient water consumption hinders our resistance to illnesses and our healing process. Sustained dehydration leads to maladies including arthritis, joint problems, gastrointestinal issues, weight gain, urinary tract infections, eczema, kidney stones, heart disease, cancer risk, and psychological issues.
Common Dehydration Signals:
urine is deep yellow color headache
fatigue or drowsiness dry mouth
muscle cramps cloudy thinking
dizziness constipation
heartburn water retention (reaction to dehydration)
I’ve had two family members go to the ER for abdominal pain and dizziness. The diagnosis each time was dehydration!
How Much to Drink?
An adult weighing 128 lb., without the below dehydrators, needs at minimum 64 ounces (8 glasses, ½ gallon, or nearly 2 liters) of water per day for optimum body functioning and illness prevention. The minimum calculation is ½ ounce per pound of body weight per day. Additional water should be consumed to replenish for dehydrators such as:
sugars alcoholic beverages
stress excess salt
physical activity diarrhea or vomiting
warm climate high altitude (yes that includes flying)
caffeine (slightly) some medications and supplements
pregnancy diabetes
Many processed and marketed beverages (such as sodas, alcohol, and energy drinks) are sugar drenched, and thus dehydrating, not to mention terribly acidic. For those who claim they don’t like water, acquire a taste by either chilling it, squeezing citrus fruit in it, or adding just a splash of juice. Your palate will adjust in a few days and you can phase out these slight flavor enhancers.
While some foods, such as watermelon, are hydrating, your body needs the basic pure water minimum intake. Only pure, non-caffeinated water gives our cells and organs the hydroelectric ‘charge’ they need.
Since most are subject to at least one of the above dehydrators, the formula can be adjusted to include a top range of 1 ounce per pound of body weight per day. So, a 150 lb. adult should drink 75-150 ounces of water throughout each day, depending on dehydrator factors.
Overhydration – Let’s not go Overboard.
As with anything, excessive consumption of water can be dangerous. Do not drink your full day water target within a short window of time; spread it throughout the day “for kidney’s sake”. Hyponatremia, is common with marathon runners and type A personalities. Water drinking contests have resulted in death. The best way to moderate your hydration level is via urine color. If clear, then overhydrated. If deep yellow-orange then very dehydrated. Pale lemonade color is best. Those with heart conditions, high blood pressure, kidney problems, or edema should consult their healthcare provider regarding daily water consumption.
Water Helps Weight Loss.
Water increases the metabolism rate to burn more calories. Also, our perceived “hunger”, is often just “thirst”, nothing more than our body craving hydration. Drinking water before eating will curb the appetite.
What Water to Drink?
Natural spring water is best; however, we don’t have that magical spring in our back yards. Bottled water is NOT a good daily choice due to its damage to our environment and to our bodies on several levels. I suggest filtered tap water. Regardless of what type of water, just drink water!
Your Take-Aways
Chronic dehydration impairs various bodily systems that sustain immunity and gives way to various physical conditions and illness.
Think of our bodies and minds as flowers in our life gardens. When plants go un-watered, they droop. When we water ourselves, we shift out of fatigue, regain alertness, and bloom energy. Water yourself to cushion your brain and optimize your body’s delivery systems so you can function successfully.
LET’S GO! 7 Simple things you can do to be Hydration Smart:
1. Right when you awake and at bedtime, drink a full 8-16 oz of water (there are all types of benefits to this ritual!). Spread the rest of your water intake throughout the day.
2. Carry your own glass, steel, or ceramic water bottle filled with filtered tap water to reduce your exposure to plastic contaminants, to retain your body’s minerals, and for a Green Thumbs Up!
3. Measure and count your intake each day to reach your target of: 1/2 ounce to 1 ounce per pound of body weight, depending on dehydrators such as exercise, altitude, heat, sugars, alcohol, stress.
4. If your urine is deep yellow, you are dehydrated (or you took a vitamin or ate asparagus).
5. Let a yawn be a reminder to drink. Fatigued? Cloudy thinking? Headache? Drink up!
6. Reach for water before reaching for a snack.
7. Hydrate well 3 days prior to athletic event.
Breathe Deeply, Appreciate Daily
Janet Lawson, CPA and Healthy Practices Catalyst
