Our Body is Water

Did you know that your body is mostly water? 60% of the human body is water which plays a key role in keeping you bodily systems functioning and aligned. 

The water, or lackthereof, in your body directly impacts constipation, urinary tract infections, and kidney stones. It is the medium for most chemical reactions in the body, especially metabolic reactions involved in energy production. Water carries nutrients and waste products throughout and out of the body. It also plays a role in temperature regulation and acts as a lubricant/shock absorber for the body. 

Water in the Body

Because we are always losing water with normal bodily processes, it’s important that we are always rehydrating. We lose water through urine, bowel movements, and sweat, all of which happen on a regular basis. Although you can usually rely on internal cues to drink and hydrate, your sense of thirst may not be entirely accurate. We may not “feel” thirsty, yet some of our cells have lower water content.

This is known as mild dehydration. You may not feel as if anything is seriously wrong, but your mood, memory, and how you are able to process information may be impacted. Severe dehydration, on the other hand, will make itself known in much more obvious ways. It can lead to confusion, kidney failure, and heart problems.

Fluid needs vary with age, sex, lifestyle, and muscle mass. Water is necessary for performance tasks that require attention. Because of this, psychomotor and immediate memory skills may be affected. Self-rating alertness decreases while tiredness/headaches increase when fluid intake is restricted as little as 1-2%. Poor mood, headache, renal dysfunction, and constipation have all been associated with inadequate hydration. 

Where do we get hydration

We get hydration from the water and other beverages we drink, fruits and veggies we eat, and our own production via energy metabolism. 

Interestingly, a lack of water may be the number one cause of daytime fatigue, as a 2% drop in body weight from water will affect your short term memory and attention. It’s recommended that we take small sips throughout the day for adequate hydration. A sudden ingestion of large amounts of water by itself will generally be eliminated in the urine fairly quickly to protect against an imbalance of electrolytes in the body.

Why you can hydrate with your foods

Many foods have a high water content so they are hydrating to your body the same way water is. These are foods like cucumbers, celery, zucchini, watermelon, strawberries, and cauliflower. Not only are they hydrating, they also provide you with beneficial chemicals that help fight disease and lower BMI. These foods are lower in calorie density and high in water and nutrients. 

Studies have shown that people who consume lower calorically dense foods with higher water content may also have a  lower BMI and weight stabilization. Those who hydrate less often are likely to have high BMI’s, although there has been no direct correlation found there.

Understanding Different Types of Water:

Tap Water

Tap water is the water that comes from your faucets. It’s cheap and easy to access and is usually controlled by a local government authority. 

Depending on where you live, the quality of tap water varies greatly. Even though the government sets standards for things like our water quality, legal does not mean optimal. The federal government has not set a new tap water standard in 20 years and some have not been revised in 40 years. So it’s important for you to know what chemicals are in your tap water. You can find out by using the Environmental Working Group Tap Water Database.

Some tap water contains lead, arsenic, and PFAS, especially in low income and underrepresented communities. In order to protect from these chemicals, you can purchase a filter for your tap water. Your options range from a carbon filter, the most affordable option, to a reverse osmosis system, which will be the most expensive route. Find more information on the best filter for your tap water from the Environmental Working Group.

Bottled Water

Bottled water is popular for its convenience and believed to be an escape from the toxins and chemicals of tap water. Unfortunately, the plastic creates not only a similar issue, but other issues as well. Bottled water contains bisphenol A (BPA) and other chemicals. These chemicals are known to seep into food or beverages from the containers and can disrupt endocrine function. They mimic estrogen in the body and according to the Mayo Clinic, there is a possible link between BPA and increased blood pressure, type 2 diabetes, and cardiovascular disease.

BPA isn’t just limited to our food and water containers. We already know BPA has spread to the sea, affecting ocean and wildlife. This trickles back into our food as well. When possible, it’s best to consume filtered water out of stainless steel or glass water bottles and store food in glass or stainless steel containers. 

Distilled Water

Distilled water is a type of purified water in the sense that it has been boiled into vapor and condensed back into a liquid in a separate container. Impurities that do not boil at the boiling point of water remain in the original container. The biggest difference you’ll find here will be the taste of the water since the minerals are removed. Distilled, demineralized, or deionized really mean nothing good or bad. They are not necessarily as important as thinking about things like BPA free water sources. 

Carbonated Water

Many people who are transitioning to a healthier lifestyle enjoy carbonated water as a happy in-between. We don’t have any solid evidence that carbonated water is bad for you and it can be a great help in changing your drinking habits. Make sure you check for and try to avoid those artificial sweeteners in carbonated water. The research is still out on this topic. 

While this is a great transition tool for many, if you’re trying to achieve optimal health, it may be better to skip the carbonated water and try something else. 

Mineral/Alkaline Water

Alkaline water has become very popular lately for its suggested benefits of being extra hydrating, immune boosting, and its GI effects. There isn’t significant evidence at this time to say that it helps maintain blood PH, but there is some evidence that suggests it may provide relief from some gastrointestinal symptoms. There is certainly a lot of anecdotal evidence of its benefits and it’s a good source of calcium and magnesium.

Lemon Water

The health benefits of lemon water have been touted for years and years. Lemons contain a compound called limonene, which has been shown to enhance production of certain liver enzymes. Generally, the amount is too small in lemon water to actually have an effect. Still, lemon water can promote digestive regularity, nutrition absorption, a controlled appetite, and, of course, a hydration-mindful morning.

Written by Monica Marcelo/RVNAhealth and Kristen Coffield/The Culinary Cure