Hydration Motivation

Water, very basic and the cornerstone of our existence. You can live for weeks without food but only days without water. Remember studying the water cycle in elementary school? Water cannot be destroyed, it cycles through different states-liquid, solid or gas. So, it is quite possible we could be drinking the very same water the dinosaurs once did. The Earth’s water is consistently recycled through the water cycle, and there is actually more water in the atmosphere than all of the rivers combined; and yet 97% of the world’s water is saltwater or undrinkable.

Water is essential. It is required in metabolism. The adult body is approximately 60% water. The lungs, kidneys, muscles and blood account for roughly 80% each, our brain is 75% water and bones comprise 22%. Without water, our cells couldn’t survive or utilize oxygen. This mighty little molecule of two hydrogens and one oxygen creates a polar system making our body operate at levels that is nothing short of amazing. The biochemistry for digestion alone is certainly astounding.

What else is water required for? Plenty!

• Body temperature. Accounting for intake and output, water is our regulator. It’s a hot day and you are sweating bullets working in the yard, chasing kids, or maybe pumping iron in the gym. You drink water to cool down, as well as sweat, so your body doesn’t send you to the ER with heat exhaustion.
• Bodily Fluids: joint lubrication, synovial fluid, tear production, spinal cord and mucous linings like in our respiratory system, and digestive track. It would not be productive if the hydrochloric acid in our stomachs dissolved away our abdominal walls. Think about your joints-they magically glide across tendons and bones. This decreases friction and protects these delicate tissues from damage.
• Waste removal: The ultimate purifier. Thank you, kidneys, for your impactful part of keeping us moving forward. And shout out to our colons too! Water prevents constipation. Dietitians aren’t afraid to discuss BM’s-that’s right bowel movements. What goes in, must come out. Urine and stool are just a part of life.
• Hormone and neurotransmitter production. In all honesty, we couldn’t exist without these two very dynamic items. Hormones don’t just allow for the continuation of the species. Our pancreas is a glucose storage facility in which insulin holds ownership. Melatonin, Vitamin D and Cortisol all heavily rely on intricate feedback systems and therefore, water.

Here in lies the question. How much of this all-time important fluid do I need to drink? Well, that WIDELY varies on a variety of circumstances. Your overall health, status of health (pregnant/breastfeeding, kidney issues, congestive heart failure), exercise levels, even the climate where you reside all impact fluid needs. Roughly 9 to 11 1/2 cups for females and 13 to 15 1/2 cups for males. That is a lot of H2O. ¹

About 20% of our fluid intake is from food. For example, a tomato is 95% water, an apple or an ear of corn is 80% water. The cucumber weighs in at 95% water. So plenty of fruits and vegetables have a high-water content. Melons, spinach, berries, bananas, pears, pineapple, carrots, avocado and -broccoli all rate in the 70-90% category. Dairy products also contain a significant amount of fluid.

Water here, water there, water everywhere. Yes, juice totally can contribute to fluid intake, so can energy drinks, coffee, iced tea and soda-BUT definitely not ideal given additives and sugar content. Water should be the beverage of choice. Check your urine color to really get a good idea of your hydration status. Pale yellow to even colorless is suggested. Dark urine can be caused by a host of issues from medications to liver or kidney problems. Have a headache or feeling fatigued? Dehydration is a leading cause. The water cycle is just as present on the earth as it is in our bodies.

If you are a non water drinker like myself, (do as I say, not as I do), find a way and make it a habit to increase your water intake. There are app’s that set reminders and trackers for you to take a sip, flavor your water (many options to choose from) or infuse it with citrus and/or herbs (orange slices, blackberries, watermelon, basil, cucumber and mint). Keep a water bottle with you on your commute or travels, drink a full glass first thing in the AM, and keep in mind, it’s amazing for your skin-and that is the sweet spot!

1. Recommendation based on US National Academy of Sciences, Engineering and Medicine and the Mayo Clinic. ↩︎