H2O Yeah!

Summer is here and I don’t know about you, but I tend to reach for a tall glass of lemonade or a cold IPA when the hot sun brings beads of sweat to my brow.  Whether I’m paddle boarding or just splashing through a stream, I need to remind myself that water isn’t just for fun.  Since the beginning of May, my husband and I have been traveling through Arizona, Colorado, Utah and the Pacific Northwest – with lots of sunshine, arid climate and high elevations.  Combined with hiking, mountain biking and a supply of craft beer on hand, this was the perfect storm for dehydration.  We all know we need to drink water so why is it so hard to stay hydrated?  The truth is that 8 cups may not be adequate for everybody.

The Nutritional Therapy Association considers water to be the most important nutrient in the body and hydration to be an essential foundation of good health. Water makes up about 60% of our total body mass, or 10-13 gallons in an average adult. Water plays numerous important roles in the body:

• Transportation of nutrients
• Cushioning bones and joints
• Regulation of body temperature           
• Removal of waste products and toxins
• Improving cell to cell communication

Dehydration impacts every system in the body and contributes to disease. Water is the most common nutritional deficiency in America, with over consumption of diuretic beverages such as coffee, tea and alcohol leading to chronic dehydration.  If a body’s water content drops as little as 2% it can cause fatigue, a drop of 10% can lead to significant health problems, and greater than 10% can cause death. 

Early signs of dehydration include fatigue, anxiety, irritability, depression, cravings, cramps and headaches. So, how much water do we really need? It varies for everyone, but a good place to start is to divide your bodyweight in pounds by two and add 1.5 ounces of water for every ounce of diuretic beverages. Here’s the calculation:

(Ounces of Diuretics x 1.5) + (Body Weight in pounds / 2) = daily minimum water intake

Water depends on electrolytes for proper absorption. Electrolytes are charged ions of our essential minerals - calcium, sodium, potassium and chloride. They are necessary for balancing the amount of water inside and outside of the cells which facilitates the transfer of nutrients and oxygen across the cell membrane.  When people consume the Standard American Diet (SAD) of processed foods they take in large amounts of sodium (added salt) without adequate amounts of potassium from fruits and vegetable.  This can lead to hypertension (high blood pressure) and chronic dehydration.  Therefore, it’s important to make sure that you are getting balanced amounts of electrolytes with your water.  

The sports drink industry has raised awareness of electrolytes in the past few decades, however many sports drinks are very high in sugar, contain artificial flavors and colors, and don’t provide a balance of electrolytes. Instead of reaching for a sports drink, consider adding electrolytes to your water. There are many hydration products on the market, but here are my current favorites. Endure Performance Electrolyte liquid by Trace Minerals Research is a clear liquid with no additives, flavors or sweeteners, just electrolytes. I keep a small bottle with me and add a few drops to my water throughout the day.  Sometimes I want to go for something with a little flavor and the convenience of a tablet. In those instances, I reach for Nuun Active tablets. They are lightly sweetened with stevia, come in a variety of flavors and are convenient for traveling when you don’t want to carry liquid. In a pinch, try adding a small amount (1/4 teaspoon) of high quality sea salt to your water bottle.

People often ask about drinking distilled water, filtered water and bottled water. A disadvantage of distilled water is that most of the natural minerals in the water are removed in the distillation process. The rapid loss of electrolytes and trace minerals from drinking distilled water on a regular basis lowers the body’s pH, creating and acidic environment that can lead to disease over time.  Many bottle waters are not tested for impurities and even BPA free plastic bottles may leach harmful chemicals into your water, especially if you leave the bottle in your car on a hot day. Instead of purchasing bottled water, choose a refillable stainless steel or glass water bottle to fill from home. Your body and our environment will thank you in the long run.

Water filters can make water taste better and remove impurities. There are a wide variety of filters available. The Environmental Working Group recently launched a Tap Water Database where you can enter your zipcode to see what contaminants have been found in your local water.  Keep in mind this is just for public water and if your home is on a well, you might want to consider having it tested. Once you have determined the impurities that are present, see EWG's Water Filter Buying Guide to determine what filter is right for you. If you’re living out of a camper like me, here is an overview of what to look for in a water filter for your RV.  

No matter what type of water you drink, hydration is key to good health and essential to a healthy diet. So find a water bottle that makes you happy.  Mine is 32oz of insulated stainless steel and covered in stickers.  I carry it with me and aim to drink 4 bottles per day. There are even apps for your phone that will remind you to drink.  

I hope you have been inspired to hydrate and let me know if you have other tips for meeting your water needs!