Reprinted from the Health District's quarterly publication mailed to district residents (Fall 2009)
TOPIC: Drink to Your Health
Open the spigot and let the good times flow
by nancy nichols

In a dry climate like Colorado, many people worry about watering their lawns and gardens. But how many of us focus on watering ourselves? After all, drinking water is one of the easiest things we can do for our health.

People frequently overlook the importance of water in their diet, and most don’t even consider it a nutrient. But proper hydration — drinking enough water each and every day — is a good way to keep your system firing on all cylinders.

The human body is about 60 percent water overall, and your blood and brain contain up to 90 percent water. Water is essential for everything your body does.

“As the primary fluid in your body, water serves as a solvent for minerals, vitamins, amino acids, glucose and many other nutrients,” says nutrition expert Susan Kleiner, R.D., Ph.D., in her book Power Eating. “Without water, you can’t even digest these essential nutrients, let alone absorb, transport and use them.”

Whether your body is digesting food, processing protein, burning fat, circulating blood, flushing away waste or sending electrical impulses between your brain and other parts of your body, it all works because of the water in your system.

Disease and illness prevention

One of the most critical roles that water plays is to wash away substances that could harm your body. Being dehydrated, or lacking enough water in your system, on a regular basis over long periods of time can lead to health issues such as kidney stones. These hard crystal masses can form when there are not enough fluids in your system to flush excess calcium and other minerals from the kidneys. Simply drinking enough water may help you avoid this problem.

Drinking enough water is also believed to ward off disease. Some cancers, for example, are thought to be influenced by the body’s hydration level, particularly urinary tract cancer. According to the American Cancer Society, drinking water and other liquids may reduce the risk of bladder cancer, as water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with the bladder lining.

Functions of water in the human body

  • Regulates body temperature
  • Moistens tissues such as those in the the mouth, eyes and nose
  • Protects body organs and tissues
  • Lubricates joints
  • Lessens the burden on the kidneys and liver by flushing out waste products
  • Helps prevent constipation
  • Helps dissolve minerals and other nutrients to make them accessible to the body
  • Carries nutrients and oxygen to cells

Source: Adapted from the Mayo Foundation for Medical Education and Research

 

Temperature regulation

Your body produces sweat as a means of throwing off heat to keep a healthy internal temperature. As sweat evaporates, your body cools. When the weather is warm or you are exercising, your body produces even more sweat.

In our climate, you may not notice that you’re sweating because the moisture dries so quickly on your skin. But don’t be fooled — all of those lost fluids need to be replaced, even in cool weather.

Digestion and weight control

Water helps you digest food and metabolize important vitamins and minerals. It can also help prevent digestive-system problems such as heart burn and constipation.

In addition, adequate water consumption can keep you from eating when you’re actually thirsty. “Many times thirst is mistaken for hunger,” says Dianne Moeller, registered dietitian at the Health District of Northern Larimer County. “So when you start to feel hungry, try drinking some water first in case you’re actually thirsty.”

Moeller also recommends eating more foods with high water content. “Incorporating more water-rich foods in your diet, including soups, will create
greater volume in your stomach to give you that feeling of fullness,” Moeller says. “This is different from simply drinking water with your meal.”
Nutritionist Barbara Rolls of Pennsylvania State University would agree. Rolls is the guru of a concept called volumetrics. This approach to healthy eating relies largely on foods such as vegetables and fruits, which are up to 95 percent water, since they will fill you up without adding many calories.

Another good idea is to drink water instead of so many sugary soft drinks or alcoholic drinks. This can quickly and easily reduce the number of
“empty” calories in your diet. And keep in mind that drinks containing caffeine or alcohol are also mild diuretics, causing slightly greater fluid loss than other drinks.

Muscle strength

If you are dehydrated, your muscle strength and control may be weakened. According to Kleiner, “In a well-hydrated muscle cell, protein synthesis is stimulated and protein breakdown is decreased.” In other words, a muscle with plenty of water performs better than one without enough water.

Joint lubrication

Water forms the basis of fluids that lubricate your joints and absorb shock in your spine. Water also helps transport important nutrients required for joint maintenance and repair.

Mental performance

The amount of water in a person’s body can affect their mental sharpness. “Dehydration…decreases mental energy; causes fatigue, lethargy, light-headedness and headaches; and can certainly make you feel down,” Kleiner says.

So how much water do you need?

A common recommendation is that an average person needs about 2 to 3 liters (one-half to three-quarters gallon) of fluids daily. A simple formula to estimate your fluid needs is to divide your weight in half and consume at least that many ounces per day — more at higher elevations, in drier climates and when exercising.

Estimating your water needs

Several approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.

Replacement approach. If you consume 2 liters of water or other beverages a day (a little more than 8 cups, or 64 ounces) along with your normal diet, you will typically replace the fluids lost through urination, sweating, breathing and bowel movements.

Eight 8-ounce glasses of water a day. Another approach to water intake is the “8 x 8 rule” — drink eight 8-ounce glasses of water (and other fluids) a day (about 1.9 liters, or half a gallon).

Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

Source: Mayo Clinic, www.mayoclinic.com

At least half of the fluids you consume should be plain water — the kind that flows from every kitchen faucet. “Don’t overlook the value of plain water because it’s free and we take it for granted,” Moeller says. “And consider the impact on your wallet and the environment before opting for bottled water.”

Although it’s not a magic potion, water is a sure way to maintain health. So to keep your system going strong, remember this: just add water.

Note: With permission from the publisher (Human Kinetics), this article draws heavily from the book Power Eating by Susan Kleiner. This easy-to-understand volume is geared for athletes seeking to increase sports performance but is also an excellent guide for anyone interested in knowing how good nutrition — and proper hydration — improves everyday performance.