The human body is nearly 70% water and needs a regular intake of fluids to function properly and transport oxygen, minerals, glucose, enzymes, amino acids, hormones and waste substances around the organism. Water is vital for certain chemical reactions, such as glucose and fat metabolism to give us energy. It also lubricates the joints, eyeballs and intestines and acts as insulation for the spinal cord rather like a shock absorber. Water keeps our body temperature constant, cooling it by sweating and evaporating from the skin, or keeping the skin warm when blood is circulated near the surface. And lest we forget, we are conceived and live for nine months in amniotic fluid, which is 99% water.
However, the body is constantly flushing away liquids in the form of sweating, urination and breathing, and in summer, or if you exercise, the amount lost is much higher which means that you require constant external hydration to make up for the fluids you get rid of. A mere 2% drop in body water can lead to cognitive memory problems, such as short-term memory problems, confusion and difficulties focusing. Perhaps, then, one of the most important health concerns today should be whether we are sufficiently hydrated: it’s a commonly quoted fact that 75% of Americans are mildly dehydrated, in other words, not drinking enough to compensate for the loss of fluids in their bodies. It has been scientifically proven that even mild dehydration, which is a sensation most of us are not tuned into, can slow down the metabolism by up to 3% and is the leading cause of tiredness during the day. A University of Washington survey showed that one glass of water was able to combat night hunger pangs for nearly their entire sample of dieters, while it has also been shown that 10 glasses of fluid a day is able to relieve back and joint pain for sufferers and in more general terms, people who drink the right amount of water are less vulnerable to certain kinds of cancer, such as colon cancer and bladder cancer.
Hydration is not about drinking when you feel thirsty (you need to drink water long before you actually feel thirsty) but rather about maintaining a regular intake of liquid to keep the body working at its best. Often people think they are drinking too much water because they have to relieve themselves frequently or are retaining fluid. Yet, frequent trips to the bathroom are a sign that the body, in particular the kidneys, is working efficiently. Drinking more water is the best way to treat fluid retention, usually visible in swollen ankles, feet and hands. This happens when the body reacts to its perception of not having enough water and stores what it has in the spaces around the cells, pushing out the skin and engorging the tissues. Diuretics only serve to force this out temporarily, because the body continues with the cycle of storing water where it can, so the best remedy is to drink lots of water and have a few sessions of lymphatic drainage which works to stimulate the lymph system to flush out the water and toxins in the lower joints. Often fluid retention is linked to too much sodium, which each person can only tolerate in a specific concentration. Again, the remedy is to drink more water and swill out the excess salt. Coffee and alcohol are also false friends, as they have a diuretic effect and lead to the need to drink more water.
How much water does each person need? One calculation is to divide your body weight in pounds by half which gives you the number of fluid ounces of water you need to drink. The larger you are, the more water your body needs to function properly. If you weigh 140 pounds, you need to drink 70 fluid ounces per day. That’s about two liters of water for a person weighing 63 kilos. If you exercise, you need to drink another eight-ounce glass of water per every 20 minutes of activity. When you drink alcohol, you need to match the amount you drink in water: one glass of wine, one glass of water etc. In summer, particularly if it’s hot, you need to add another two eight-ounce glasses per day. On a plane, try and fit in one glass of water per hour you are on board.
Water is undoubtedly the best fluid to drink, well above sodas, diet or not, caffeine, juices and although perhaps a little boring, can be livened up with a squeeze of lemon or lime. As one healer famously said, you bathe in water because it cleans you on the outside, and you should drink water because it cleans you on the inside. It’s worth ensuring there is always a bottle of mineral water within reach during your day, whether at work or play.
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