The 2003 Nobel Prize in Chemistry was awarded jointly to Peter Agre for the discovery of aquaporins.  Aquaporins form pores in the membrane of the cell which allows only one water molecule to traverse through the pore of the channel at the time. Unstructured water (tap, filtered or bottled waters) have huge clusters of water molecules (approximately 10,000 or greater – see picture to the LEFT) which are not only unnatural but need to be organised in a row, as only one water molecule at the time can go through the aquaporin.

Unstructured water is very ineffective in hydrating the cell compare to structured water. It, therefore, can leave people feeling bloated or dehydrated, even though people drink ample amounts of water. during the day. These un-natural huge clusters of water molecules are formed when water leaves its natural environment. Examples of this are dams, metal pipes, municipalities, chemical treatment basins, exposure to chlorine, chloramine, fluoride, polluted air etc. Water being pumped under high pressure through all kinds of different quality pipe networks with un-natural sharp (90degree) corners. The ramification of all these unnatural processes and large formed clusters is that the water changes and becomes un-structured water. This water can no longer hydrate you effectively and efficiently leaving people feeling often bloated and dehydrated.

Therefore it is vital that water is structured first before you drink it like it happens in nature. When you structure your tap water with any of the Natural Action Water Conditioners you mimic what happens in a mountain stream. Un-natural formed clusters are broken up naturally through the double vortexing movement into beautifully original geometrically shaped clusters (see in the picture to your RIGHT). Each cluster according to Clayton Nolte consists of 5 to 20 water molecules, as they do in nature, and can organise ii self instantly into a string format, is rapidly absorbed through the aquaporin leaving us and our cells hydrated, detoxed and energised.

On the LEFT you see huge clusters of water molecules (unnatural) and on the Right you see perfect geometric small clusters (natural) know as Structured Water. Which gives you instant hydration.

On the LEFT you see huge clusters of water molecules (unnatural) and on the RIGHT you see perfect geometric small clusters (natural) also known as ‘Structured Water’ giving you instant hydration.

Dehydration is the cause of most illnesses

Why Water Matters

Even healthy eaters often underestimate the importance of their water intake and wind up suffering from chronic, low-grade dehydration. Here are just a few reasons good hydration is essential to good health.


Dehydration causes enzymatic slowdown, interrupting important biochemical transformations, with acidifying results at the cellular level. The acidification of the body’s internal cellular environment can be further worsened when excretory organs responsible for eliminating acids (e.g., the skin and kidneys) don’t have enough liquid to do their jobs properly. An overly acidic biochemical environment can give rise to a host of inflammatory health conditions.


Suboptimal hydration slows the activity of enzymes, including those responsible for producing energy, leading to feelings of fatigue. Even a slight reduction in hydration can lower metabolism and reduce your ability to exercise efficiently.


Our bodies produce an average of 7 liters of digestive juices daily. When we don’t drink enough liquid, our secretions are more limited and the digestive process is inhibited. (Note that drinking too much water all at once, particularly with food, can also dilute digestive juices, reducing their efficacy and leading to indigestion.)


As partially digested food passes through the colon, the colon absorbs excess liquid and transfers it to the bloodstream so that a stool of normal consistency is formed. When the body is low on water, it extracts too much liquid from the stool, which then becomes hard, dry and difficult to eliminate. Slowed elimination contributes to bodywide toxicity and inflammation.

Blood Pressure:

When we are chronically dehydrated, our blood becomes thicker and more viscous. Additionally, in response to reduced overall blood volume, the blood vessels contract. To compensate for the increased vein-wall tension and increased blood viscosity, the body must work harder to push blood through the veins, resulting in elevated blood pressure.

Stomach Health:

Under normal circumstances, the stomach secretes a layer of mucus (which is composed of 98 percent water) to prevent its mucus membranes from being destroyed by the highly acidic digestive fluid it produces. Chronic dehydration, though, impedes mucus production and may irritate and produce ulcers in the stomach lining.


The moist mucus membranes in the respiratory region are protective; however, in a state of chronic dehydration, they dry out and become vulnerable to attack from substances that might exist in inhaled air, such as dust and pollen.

Weight Management:

Feelings of thirst can be confused with hunger, both because eating can soothe thirst and also because dehydration-induced fatigue is often misinterpreted as a lack of fuel (e.g., sugar). Both dynamics can lead to false sensations of hunger, triggering overeating and weight gain. Inadequate hydration can also promote the storage of inflammatory toxins, which can also promote weight gain.

Skin Health:

Dehydrated skin loses elasticity and has a dry, flaky appearance and texture. But dehydration can also lead to skin irritation and rashes, including conditions like eczema. We need to sweat about 24 ounces a day to properly dilute and transport the toxins being eliminated through our skin. When we are chronically dehydrated, the sweat becomes more concentrated and toxins aren’t removed from our systems as readily, which can lead to skin irritation and inflammation.


Cholesterol is an essential element in cell membrane construction. When we are in a state of chronic dehydration and too much liquid is removed from within the cell walls, the body tries to stop the loss by producing more cholesterol to shore up the cell membrane. Although the cholesterol protects the cell membrane from being so permeable, the overproduction introduces too much cholesterol into the bloodstream.

Kidney and Urinary Health:

When we don’t drink enough liquid, our kidneys struggle to flush water-soluble toxins from our system. When we don’t adequately dilute the toxins in our urine, the toxins irritate the urinary mucus membranes and create a germ- and infection-friendly environment.

Joint Health:

Dehydrated cartilage and ligaments are more brittle and prone to damage. Joints can also become painfully inflamed when irritants, usually toxins produced by the body and concentrated in our blood and cellular fluids, attack them, setting the stage for arthritis.


The normal ageing process involves a gradual loss of cell volume and an imbalance of the extracellular and intracellular fluids. This loss of cellular water can be accelerated when we don’t ingest enough liquids, or when our cell membranes aren’t capable of maintaining a proper fluid balance.

8 Myths about dehydration.

Something Worth Considering…

Here at Natural Action Technology, we encourage all health-motivated people to return to the simple pleasures of water in much the same way that many have discovered the benefits of whole foods over heavily processed and aggressively marketed industrial fare. It’s time to get back to the basics of water and Nature is always our greatest teacher.

Myth No. 1: Dehydration is relatively rare and occurs only when the body is deprived of water for days.


Low-grade dehydration (versus acute and clinical dehydration) is a chronic, widespread problem that has major impacts on well-being, energy, appearance and resiliency. Christopher Vasey, ND, a Swiss naturopath and author of The Water Prescription (Healing Arts Press, 2006), believes that most people suffer regularly from this type of chronic dehydration because of poor eating and drinking habits.

Chronic dehydration can cause digestive disorders because our bodies need water to produce the digestive juices that aid the digestive process. If we don’t get that water, we don’t secrete enough digestive juices, and a variety of problems – such as gas, bloating, nausea, poor digestion and loss of appetite – can ensue.

Bottom Line:

If you’re not actively focusing on hydrating throughout the day, there’s a good chance you could be at least somewhat dehydrated, which could be negatively affecting your energy, vitality and immunity – as well as your appearance. Experiment with drinking more water throughout the day. You may observe an almost immediate difference in your well-being, and even if you don’t, establishing good hydration habits now will do many good things for your cellular health over the long haul.

Myth No. 2: Your body needs eight, 8-ounce glasses of water daily.


Your body does need a steady supply of water to operate efficiently and perform the many routine housekeeping tasks that keep you healthy and energetic.

That said, there is no scientific evidence to back up the very specific and well-worn advice that you need to drink eight, 8-ounce glasses of water a day (a.k.a. the 8 x 8 rule). In 2002, Heinz Valtin, MD, a retired physiology professor from Dartmouth Medical School and author of two textbooks on kidney function, published the definitive paper on the subject in the American Journal of Physiology. He spent 10 months searching medical literature for scientific evidence of the 8 x 8 rule only to come up empty-handed.

In 2004, the Institute of Medicine (IOM), a division of the National Academy of Sciences, actually set the adequate total-daily-water intake at higher than 64 ounces – 3.7 liters (125 fluid ounces) for men and 2.7 liters (91 fluid ounces) for women. But those numbers refer to total water intake, meaning all beverages and water-containing foods count toward your daily quota. Fruits and veggies, for example, pack the most watery punch, with watermelon and cucumbers topping the list.

But the “it all counts” dynamic cuts both ways. Vasey believes that many people suffer from low-grade, chronic dehydration because of what they are eating as well as what they are drinking. The “I don’t like water” crowd could probably make up their water deficits by eating the right kinds of foods, he asserts, “but most don’t eat enough fruits and vegetables. Instead they eat meat, cereals and breads, which don’t have much water and contain a lot of salt.”

Animal proteins require a great deal more moisture than they contain to break down, assimilate and then flush from the body. And many processed foods, such as chips and crackers, for example, are nearly devoid of moisture, so – like dry sponges – they soak up water as they proceed through the digestive system.

The body requires only 3 to 5 grams of salt a day to stay healthy, but most people gobble up 12 to 15 grams of the stuff daily. To rid itself of the overload, the body requires copious amounts of liquid.

Bottom Line:

If you want to stay optimally healthy, hydrated and energetic, it’s a good idea to eat plenty of water-containing foods and drink water throughout the day. And when in doubt, it’s probably not a bad idea to make a point of drinking a little more water, rather than a little less. But that doesn’t mean you need to down eight glasses exactly, or that if you run a little shy of 64 ounces, then something awful is going to happen. Just be aware that the fewer vegetables, fruits and legumes you are eating, and the more dried, processed or chemical-laced foods you include in your diet, the more water you’ll need to consume to compensate.

Myth No. 3: When it comes to hydrating, all beverages are created equal.


Not so. In principle, the 90 to 125 (or so) ounces recommended by the Institute of Medicine would include your morning coffee, the soda you drink with lunch and even a glass of wine at dinner. Practically speaking, however, caffeinated, sweetened and alcoholic drinks pack chemical cargoes (or trigger chemical reactions) that demand significant amounts of fluid to properly process and filter. As a result, nonwater beverages can actually set you back, water-wise, many experts suggest. “They can actually dehydrate the body,” says Haas.

For example, says Vasey, drinks like coffee, black tea and cocoa are very high in purines, toxins that must be diluted in large quantities of water to be flushed from the body.

Artificially sweetened drinks add to the body’s toxic burden. Sugar and coffee also create an acidic environment in the body, impeding enzyme function and taxing the kidneys, which must rid the body of excess acid.

Moreover, says Vasey, caffeine found in coffee, black tea and soft drinks adversely affects your body’s water stores because it is a diuretic that elevates blood pressure, increasing the rate of both the production and elimination of urine. “The water in these drinks travels through the body too quickly,” says Vasey. “Hardly has the water entered the bloodstream than the kidneys remove a portion of the liquid and eliminate it, before the water has time to make its way into the intracellular environment.” (For more on the importance of intracellular hydration, see “Myth No. 5.”)

Bottom Line:

Moderate consumption of beverages like coffee and tea is fine, but be aware that while some of the fluids in nonwater beverages may be helping you, certain ingredients may be siphoning away your body’s water stores. So, when you’re drinking to hydrate, stick primarily with water. And, if you’re looking for a pick-me-up, try sparkling water with a squeeze of citrus.

Myth No. 4: By the time you get thirsty, you’re already dehydrated.


Again, it depends on what you mean by “dehydrated.” Experts like Vasey posit that while those walking around in a state of subclinical dehydration may not feel thirst, their bodies are sending other signals of inadequate hydration – from headaches and stomachaches to low energy to dry skin.

But when it comes to avoiding the more widely accepted definition of clinical dehydration, thirst is a good indicator of when you need to swig. Here’s the deal: As water levels in the body drop, the blood gets thicker. When the concentration of solids in the blood rises by 2 percent, the thirst mechanism is triggered. A 1 percent rise in blood solids could be called “mild dehydration,” but it could also be considered a normal fluctuation in bodily fluids.

Either way, feeling thirsty is a good indicator that you need to get some water into your body, and soon. Serious symptoms of dehydration don’t arise until blood solids rise by 5 percent – long after you feel thirsty. But, obviously, you don’t want to wait that long. Even mild, subclinical levels of dehydration come with sacrifices in optimal vitality, metabolism and appearance. Like an under watered plant, the body can survive on less water than it wants, but it’s unlikely to thrive.

Bottom Line:

Drinking water only when you’re thirsty may relegate you to being less than optimally hydrated much of the time, and it may undermine your energy and vitality. On the other hand, constantly sipping or gulping calorie- or chemical-laden beverages for entertainment is a bad idea. So if you tend to keep a bottle of soda on your desk all day, or if you’re never seen without your coffee cup in hand, rethink your approach. Get in the habit of drinking a glass of water first thing in the morning, and a few more glasses of water throughout the day. Also drink proactively (especially important during strenuous exercise, long airplane flights and in hot weather).

Myth No. 5: Hydrating is all about water.


Nope. It takes a delicate balance of minerals, electrolytes and essential fatty acids to get and keep water where it needs to be – properly hydrating your bloodstream, your tissues and your cells.

“You can drink lots of water and still be dehydrated on a cellular level,” says Haas. Water you drink is absorbed from the digestive tract into the bloodstream by small blood vessels (capillaries). Of the water contained in food and beverages, 95 percent ends up in the blood. From the blood, water moves into the fluid surrounding the cells, called extracellular fluid. That’s important, but it’s not the end of the line. Water needs to get inside cells for you to maintain optimal health.

A person’s vitality is affected by how well his or her body gets water into and out of cells, says Haas. A variety of unhealthy lifestyle habits and health conditions can inhibit this cellular capacity, he notes. But naturally, too, as the body ages, the water inside cells (intracellular) tends to diminish, and water outside cells (extracellular or interstitial fluid) tends to accumulate. Haas calls this gradual drying out of cells a “biomarker of aging.”

Minerals, especially electrolytes and trace minerals, are essential to maintaining cellular equilibrium. Minerals help transport water into the cells, where they also activate enzymes. And enzymes are the basis of every biological process in the body, from digestion to hormone secretion to cognition. Without minerals, says Haas, enzymes get sluggish and the body suffers.

Without essential fatty acids – which form the basis for cellular membranes – cells can’t properly absorb, hold and stabilize the water and other nutrients they’re supposed to contain.

Bottom Line:

Take in plenty of minerals by eating lots of fresh fruits, vegetables, nuts and seeds – ideally from produce grown according to biodynamic farming practices, meaning the farmer is supporting (rather than depleting) nutrients in the soil. Another way to boost minerals in the diet is cooking with a high-quality sea salt. A natural, unrefined sea salt will deliver up to 60 trace minerals your body needs to manage water flow. Also, try to include whole foods that are high in essential fatty acids, such as walnuts and flax seeds, which are critical to maintaining healthy cell membranes that can hold in moisture. And consider a multimineral supplement that includes an ample supply of trace minerals in its formulation.

Myth No. 6: Healthy urine is always clear.


Urine color is directly linked to hydration status because the yellow tint is a measure of how many solid particles, such as sodium, chloride, nitrogen and potassium, are excreted. The color’s intensity depends on how much water the kidneys mix with the solids. Less water equals darker urine. More water equals lighter urine. Dark or rank-smelling urine are signs your body may need more water. But light-to-medium yellow urine is fine. Very clear urine may actually be a signal that your kidneys are taxed by the amount of fluid moving through them and the minerals in your body are being too diluted.

Also note that some vitamins, such as riboflavin, or B2, can turn urine bright yellow, so don’t be alarmed if your urine is a funny color after either swallowing a multivitamin or eating certain foods, like nutritional yeast, which is high in B vitamins.

Bottom Line:

Drink enough water to make light yellow (lemonade-colored) urine. The volume depends on your activity level and metabolism. If your urine is cloudy or dark or foul smelling, increase your water intake and monitor changes. If you don’t see a positive change, consult a health professional.

Myth No. 7: Drinking too much water leads to water retention.


The body retains water in response to biochemical and hormonal imbalances, toxicity, poor cardiovascular and cellular health – and, interestingly, dehydration. “If you’re not drinking enough liquid, your body may actually retain water to compensate,” says Vasey, adding that a general lack of energy is the most common symptom of this type of water retention. “Paradoxically, you can sometimes eliminate fluid retention by drinking more water, not less, because if you ingest enough water, the kidneys do not try and retain water by cutting back on elimination,” he explains.

Bottom Line:

No good comes of drinking less water than you need. If you have water-retention problems, seek professional counsel to help you identify the root cause (food intolerances, for example, are a common culprit in otherwise healthy people). Do not depend on diuretics or water avoidance to solve your problems, since both strategies will tend to make the underlying healthy challenges worse, not better.

Myth No. 8: You can’t drink too much water.


Under normal conditions, the body flushes the water it doesn’t need. But it is possible – generally under extreme conditions when you are drinking more than 12 liters in 24 hours or exercising heavily – to disrupt the body’s osmotic balance by diluting and flushing too much sodium, an electrolyte that helps balance the pressure of fluids inside and outside of cells. That means cells bloat from the influx and may even burst.

While the condition, called hyponatremia, is rare, it happens. Long-distance runners are at highest risk for acute hyponatremia (meaning the imbalance happens in less than 48 hours), but anyone can get in trouble if they drink water to excess without replacing essential electrolytes and minerals. Extreme overconsumption of water can also strain the kidneys and, if drunk with meals, interfere with proper digestion.

Chronic hyponatremia, meaning sodium levels gradually taper off over days or weeks, is less dangerous because the brain can gradually adjust to the deficit, but the condition should still be treated by a doctor. Chronic hyponatremia is often seen in adults with illnesses that leach sodium from the body, such as kidney disease and congestive heart failure. But even a bad case of diarrhea, especially in children, can set the stage for hyponatremia. Be on the lookout for symptoms such as headache, confusion, lethargy and appetite loss.

Bottom Line:

Never force yourself to drink past a feeling of fullness. If you are drinking copious amounts of water and still experiencing frequent thirst, seek help from a health professional. If you’re drinking lots of fluids to fuel an exercise regimen that lasts longer than one hour, be sure to accompany your water with adequate salts and electrolytes. For information on wise fitness-hydration strategies, read “How to Hydrate” in our December 2007 archives at experiencelifemag.com.

Road blocks To hydration.

What items in your daily life prevent the body from reaching complete hydration?

  • Quality water (I hear people often say I drink water but I still feel dehydrated)
  • Strategy (Most people do not have a good daily hydration strategy)
  • Procrastination (Soon I will start to drink more water each day)
  • Time (Often people say I don’t have the time to go to the toilet)
  • Education (Don’t realise that dehydration causes disease symptoms, pains and aches)
  • Peer pressure (Don’t want to be seen caring a bottle of water or something else)

  • Hunger (When you drink first often people will realise the hunger is gone. They were not hungry but dehydrated.
  • Emotions (Dogmatic Position, stuck, defensive (in Large Intestine), Fear (refers to Kidney),
  • Sadness (in Lung), Anger (in Liver), Scared / Overexcited (in Heart), Disgrace / Shame (Conception Vessel), Worry (Spleen)
  • EMF’s Electro Magnetic Frequencies (Cell Phones, Computers, Microwaves)
  • Physiological Kidney Toxicity
  • Pathological Bacteria
  • Parasites (Protozoans, Spirochetes, Roundworms, Flukes, Virus, Yeast, Fungus, Moulds)
  • Kidney Under energized (Right Kidney 3 TCM Acupuncture Point)
  • Heavy Metal Toxicities (Mercury, Lead, Aluminium, Arsenic, Etc.)
  • Food Chemicals / Additives (Processed Salt, Sugar, Trans Fats, MSG, etc.)

  • Teeth Maladies (Cavities, Fillings, Crowns, Braces, Dead teeth, Cavitation’s)
  • Liver Qi (Under energized / Stagnant – Left Liver 3)
  • Nutrition – Water (toxic, under energized, and under oxygenated) (Lack of / not drinking enough – Chronic dehydration)
  • Nutrition – Air (Toxic & Polluted – Cigarettes, Paints, Welding, Cleaning Agents, Exhaust, etc.)
  • Nutrition – Lack of Trace Minerals, Vitamins, Enzymes
  • Desiccants (aka Drinks that Dry out the Body) (Drinking alcohol-beer/wine, whiskey, soda, coffee, Red Bull, sports drinks)
  • Pharmaceuticals (Look at the side of effects of medications, esp. desiccates kidneys and liver?)
  • Feng Shui – (Negative Feng Shui energy creates water difficult too assimilate)
  • Clothes (Toxic materials leach into skin)
  • Personal Health Items (skin creams, toothpastes, shampoos, etc.)
Bringing structured water to these arenas will promote increased hydration long term.
2014. AHA Structured Water and Natural Action Technologies research and observations.
Even mild dehydration effects work performance.

Dehydration is impacting how our mind and body perform 

According to two new studies from University of Connecticut’s Human Performance Laboratory, even mild dehydration can have a significant impact on a person’s mood, energy levels and mental performance.

Water levels determine how good we feel 

Test results show no difference between taking a 40 minute walk or sitting at a desk. Lawrence E. Armstrong, professor of physiology at University of Connecticut, lead study researcher and hydration expert with over 20 years experience, stressed the importance of staying hydrated throughout the day, regardless of the level of physical activity one is engaged in. “Our thirst sensation doesn’t really appear until we are 1 or 2 percent dehydrated. By then dehydration is already setting in and starting to impact how our mind and body perform. Dehydration affects all people, and staying properly hydrated is just as important for those who work all day at a computer as it is for marathon runners, who can lose up to 8 percent of their body weight as water when they compete,” said Dr. Armstrong.

Two distinct groups of young, healthy and active individuals were tested. 25 women with an average age of 23 years took part in one trial, while a separate group of 26 men, averaging 20 years of age, took part in the second trial. All participants were subjected to three evaluations that were separated by four week break. The participants were first asked to walk on a treadmill to induce dehydration, after having been properly hydrated the night before. Next, the research team measured the participants’ cognitive skills, including vigilance, concentration, reaction time, learning, memory, and reasoning. These results were compared to test results obtained when the participants were not dehydrated.

Woman shown more vulnerable to dehydration symptoms.

Although no significant reduction in cognitive skills was noted, the women’s group reported that mild dehydration caused fatigue, headaches and difficulty concentrating. This particular study is featured in the February issue of The Journal of Nutrition. For the men’s group, mild dehydration caused some difficulty with mental tasks that involved vigilance and working memory. Men also reported fatigue, tension and anxiety. However, the research team noted that dehydration symptoms were “substantially greater in females than in males, both at rest and during exercise”. The study involving men has been published in the November 2011 issue of the British Journal of Nutrition.

Even mild dehydration effects performance

Harris Lieberman, study co-author and research psychologist with the Military Nutrition Division of the U.S. Army Research Institute in Natick, explained that “Even mild dehydration that can occur during the course of our ordinary daily activities can degrade how we are feeling, especially for women, who appear to be more susceptible to the adverse effects of low levels of dehydration than men. In both sexes these adverse mood changes may limit the motivation required to engage in even moderate aerobic exercise. Mild dehydration may also interfere with other daily activities, even when there is no physical demand component present.” Scientists don’t yet know why women are more vulnerable than men to the effects of mild dehydration. Researchers believe that it may be part of an ancient survival mechanism that alerts us that we need to rehydrate ourselves.

To many families are experiencing unnecessary health problems.

Why it is so important to be aware if your family is hydrated well

Dehydration is a lot more than just not drinking enough water. The side effects of being dehydrated involve numerous body systems and symptoms can range from mild to life threatening. Water makes up a large percentage of blood, the life giving red liquid which transports oxygen, nutrients and aids vital processes, such as the function of one’s immune system. Lymphatic fluids, part of our immune system, make up four times the volume of blood and are designed to remove waste products from one’s body. Essential systems throughout the body can become impaired if the body does not receive a continuous, safe and reliable supply of quality water. The vast majority of people are chronically dehydrated, and over time, long-term health conditions can develop.

A lack of quality water is a choice for many as they often consume more artificial alternatives. Unknowingly, people become further dehydrated via alcohol, caffeinated drinks and sugar-laced water replacements. The dehydration process is essentially compounding itself and producing inflammation throughout the body.

Inflammation has become the new buzzword among doctors and healthcare professionals. Chronic inflammation can lead to a laundry list of serious medical conditions such as asthma, high blood pressure, high cholesterol, high blood sugar, cancer, obesity, pain disorders, depression and arthritis to name a few.

All of these conditions can be linked to a chronic state of dehydration as well. Many doctors cannot readily differentiate between water-deficient causes of illness and other potential causes. This often leads to poor case management and further deterioration of one’s condition. Many symptoms are merely warning signals or inflammatory signals that are designed to have a healing effect. Medications often turn off these chemical signals without addressing the underlying cause of them.

Many of today’s non-water drinks are classified diuretic or water expelling, and can prevent the body of ridding itself from harmful inflammatory by-products. The body is constantly building itself up and breaking itself down – it is a continual cycle. Every cell has its own lifecycle, it is born, dies and is replaced. Inflammation is cytotoxic or can kill cells prematurely. Cellular death is a major contributor to the chronic medical conditions that were previously mentioned.

Cause headaches, diminish memory and impair one’s ability to think clearly

Dehydration inhibits the effectiveness of one’s lymphatic system and allows cellular waste products to linger and create further havoc. Research has found dehydration to have a negative affect on one’s brain and can contribute to the development of depression. The brain consumes vast amounts of glucose which is delivered via the blood supply. Dehydration effects the amount of overall blood volume which in turn effects the brain. Mild to moderate dehydration can also cause headaches, diminish memory and impair one’s ability to think clearly. Proper hydration is essential for nerve function throughout the body. Nerves are sensitive and the body places a high priority to their health and maintenance. Once a nerve dies, there is no re-growth within the central nervous system. Micro streams exist along the length of the nerves and transport nutrients along microtubules to where the messages are being transmitted. Dehydration can disrupt these messages, often resulting in the sensation of pain, fatigue, low energy, loss of muscle strength and poor endurance. Histamine is a neurotransmitter that plays a significant role in encouraging water intake during periods of dehydration. Elevated levels of histamine can also impact and contribute to asthma, depression and chronic pain. These conditions are often treated with anti-histamines and painkillers that essentially turn off signals of thirst.

Water makes up about 70% of one’s body weight. Obesity has been shown to decrease the percentage of water in the body, sometimes to as low as 45%

Chronic inflammation and dehydration can alter one’s metabolism and promotes weight gain. Weight gain is one of the leading causes of heart disease, diabetes and cancer. The brain and kidneys regulate the amount of water excreted by the body. When the blood volume is low through dehydration, the brain responds by stimulating a hormone that signals the kidneys to reabsorb and recirculate water. When the overall blood volume falls so does one’s blood pressure. Low blood pressure is a leading cause of dizziness and feeling like you may faint when you stand up. A rapid heart rate is also a sign of dehydration. The heart rate increases in attempts to maintain and elevate blood pressure. Excessive stress and strain on the heart can contribute to heart attacks and failure. Cancer cells are produced normally in the body from birth to death. These mutated cells float around in the blood and can develop into tumours and masses. Cancer cells are flagged rejects by one’s immune system and they are marked for destruction. Dehydration reduces the overall volume of blood and lymphatic fluids that are integral in a healthy immune system response. Dehydration and inflammation causes further impairment of one’s immune system and can contribute to what’s called autoimmune diseases. If you have an autoimmune disease, a person’s own immune system attacks healthy cells by mistake. There are more than 80 types of autoimmune diseases and many share the symptoms of dehydration. Often, the first symptoms of an autoimmune disorder are fatigue, muscle aches and a low fever – all signs of underlying inflammation.

Hunger is a major side effect of dehydration! 

The vast majority of people get their only water intake through the foods that they eat. It’s important to avoid high-protein diets if one does not drink water or eat enough fruits and vegetables. Protein has significantly less water, especially highly processed and dried meats. While it may be difficult to drink eight glasses water per day, water does play a significant role in maintenance of health and the prevention of disease. Dr. Cory is an international healthcare speaker and columnist for numerous newspapers, magazines, websites and publications throughout the world. He works in collaboration with the World Health Organisation’s goals of disease prevention and global healthcare education. Views do not necessarily reflect endorsement.

Why hydration in yoga, sport and fitness is so important?

As dehydration increases, there is a gradual reduction in physical and mental performance

Water is essential to maintain blood volume, regulate body temperature and allow muscle contractions to take place. During exercise, the main way the body maintains optimal body temperature is by sweating. Heat is removed from the body when beads of sweat on the skin evaporate, resulting in a loss of body fluid. Sweat production, and therefore fluid loss, increases with a rise in ambient temperature and humidity, as well as with an increase in exercise intensity.

Drinking fluid during exercise is necessary to replace fluids lost in sweat. This action will reduce the risk of heat stress, maintain normal muscle function, and prevent performance decreases due to dehydration. In most cases during exercise, the rates of sweat loss are higher than the rate you can drink, so most athletes get into fluid deficit.

Therefore, fluid guidelines promote drinking more fluid to reduce the deficit and potential performance detriments associated with dehydration. However, it is also important to acknowledge that it is possible to over-drink during exercise. This highlights the importance of getting to know your sweat rate and knowing how much you should be drinking. See your sports dietitian for an individual fluid plan.

Dehydration and Performance

As dehydration increases, there is a gradual reduction in physical and mental performance. There is an increase in heart rate and body temperature, and an increased perception of how hard the exercise feels, especially when exercising in the heat. Studies show that loss of fluid equal to 2% of body mass is sufficient to cause a detectable decrease in performance (that’s a 1.4 kg loss in a 70 kg athlete).Dehydration of greater than 2% loss of body weight increases the risk of nausea, vomiting, diarrhoea, and other gastro-intestinal problems during exercise. Dehydration reduces the rate of fluid absorption from the intestines, making it more difficult to reverse the fluid deficit. You may end up feeling bloated and sick if you delay fluid replacement. It is impossible to ‘train’ or ‘toughen’ your body to handle dehydration.


Estimating your fluid losses

Knowing your sweat rate can give you an indication of how much you should be drinking during exercise. Sports dietitians routinely measure an athlete’s sweat rate during training and competition in a range of environmental conditions, to provide them with the information required to design an individual fluid plan. Follow these easy steps to measure your fluid losses

  • Weigh yourself in minimal clothing, as close to the start of exercise as possible. Ideally you should empty your bladder before weighing.
  • Commence exercise session
  • Weigh yourself at the end of your session, in minimal clothing again, ensuring you towel off any excess sweat from your body.
  • Your weight change during exercise reflects your total fluid loss; i.e. the difference between your sweat losses and fluid intake.
  • Remember that weight loss during exercise is primarily water loss (not fat loss), and needs to be replaced soon after finishing exercise.
  • Other minor losses come from breathing, spitting, vomiting and other insignificant sources. Sweat losses can be monitored to give you an idea of how much fluid to replace during training sessions and competition.

How Much Fluid & When?

Drinking fluid during exercise helps to prevent a drop in performance caused by dehydration, and fluid after exercise will re-hydrate you. The amount of fluid and the timing of drinks depend on the individual and the sport. Here are some tips:

  • Always start exercise well hydrated; this will lower the risk of becoming dehydrated during sport. There is minimal performance benefit to being over-hydrated as drinking excessive amounts of fluid before exercise causes increased urination and feeling bloated.
  • Develop a plan for drinking during exercise based on your own sweat rates.
  • Immediately after exercise, monitor your weight change to estimate your final fluid deficit. During recovery, you will continue to lose fluids through sweating and urine losses, so plan to replace 125-150% of this fluid deficit over the next 2-6 hours. For example, if you lost 1 kg (1000mL), you will need to drink 1250-1500mL to fully re-hydrate. Drink fluids with your recovery snacks and the following meal to achieve this goal.
  • Different sports pose different challenges and opportunities for optimal hydration. For team and racquet sports there are formal breaks between play, with substitutions and time-outs, all offering an opportunity to drink. Some individual sports require you to drink on the move. Be smart and practice strategies to get maximum benefit from fluid intake with minimal fuss and discomfort. Try special squeeze bottles, or hands free drink pouches if practical.
  • Thirst is not an effective indicator of hydration status while exercising. There is usually a significant fluid loss before you feel thirsty. When drinking, your thirst will be satisfied well before these losses have been fully replaced.

What is the best fluid to drink?

As there are many drink options available, you now need to think about which is best for you. Plain water alone is an effective drink for fluid replacement, especially in low intensity and short duration sports. However, if carbohydrate and electrolytes are added to water, as in a sports drink, performance can be enhanced, especially in high intensity and endurance sports. If a drink tastes good, athletes will consume more of it, which may assist in meeting fluid targets during competition or rehydrating more effectively. Carbohydrate in fluid provides a muscle energy source as well as enhancing flavour. This can be one advantage of a sports drink over plain water. Electrolytes such as sodium are lost in sweat

and need to be replaced during and after prolonged exercise. Sodium in fluid improves fluid intake as it stimulates the thirst mechanism, promotes both carbohydrate and water uptake in the intestines, and reduces the volume of urine produced post-exercise. Of course, salt can be consumed in foods that are eaten at the same time as post-exercise fluids.

Fluid Guidelines Summary
  • The detrimental effects of dehydration on performance may include: loss of coordination, impaired ability to make monitoring Body Composition a decision, increased rate of perceived exertion and increased risk of heat stress.
  • Aim to match your sweat rate with fluid intake as closely as possible.
  • Ensure that you drink at a rate that is comfortable.
  • Practice your competition fluid intake plan in training sessions.
  • Get to know your sweat rate by weighing yourself before and after training sessions and competition.
  • Water is an excellent fluid for low intensity and short duration sports.
  • Water with electro lights are ideally suited to high intensity ‘stop-go’ and endurance sports.
  • Drink alcohol sensibly and assess the detrimental effects on your recovery.
June 2009 @ this is a sports nutrition publication of Sports Dietitian’s Australia.
Benefits of being fully hydrated with structured water:
  • Greater endurance
  • Less fatigue
  • Greater mental clarity
  • More strength
  • Increased flexibility
  • Less lactic acid build up
  • Avoid cramping

You also will:

  • Recover much quicker
  • Have less injuries
  • Greater muscle growth & Strength
Dehydration affects children’s ability to learn at school.

Something for parents and schools to be mindful off

Does your child drink enough during the school day? Too many children are going far too long without a drink, according to a survey. The poll of 2,000 parents of primary school children by the Natural Hydration Council found a quarter didn’t give children a drink at breakfast time. Less than a quarter of parents (23.3%) reported giving their children water to take to school and less than 40% of parents said schools provide water on the tables at lunchtime.

Not good news.

Dehydration affects children’s ability to learn at school. Studies have shown they perform better in class after having a drink – they found it easier to remember and recall information, and were more focused on what they were doing. When it comes down to it, if children aren’t well-hydrated, their bodies won’t work correctly and their health is at risk. It seems there’s one place where children are in need of much more water: on the breakfast table. Findings from researchers at Sheffield University’s Medical School suggest that almost two thirds of children aren’t having enough to drink before school to be properly hydrated. That’s a big concern – not just because we all need to be well hydrated for our bodies to work correctly and for good health, but also because studies have shown that children perform better in class after having a drink. Researchers found their memory and focus improved afterwards, so it’s serious food (or drink!) for though

Tips on hydration for children

  • They generally need for every 22 kilo body weight 1 litre of water every day. They might need more if it’s warm, or if they’re taking part in physical activity.
  • When children are dehydrated they’re likely to complain of a headache, or seem generally out of sorts. A glass of structured water is always a good place to start to make them feel better instantly!
  • Structured Water should be your first choice of drink for children, and it’s all our bodies need to stay hydrated.
  •  It is recommended to have  fresh structured water available for pupils at all times at school. Children need to be able to get to this easily – you might put structured water jugs on tables in the dining room.
  • You might also let children take bottles of water (strong glass ones) into lessons so they can sip throughout the day.

If you want more information on the research above, check out: Benton D. Dehydration influences mood and cognition: a plausible hypothesis? Edmonds CJ, Burford D. Should children drink more water?: the effects of drinking water on cognition in children.

Learn why hydration is key during pregnancy?

Causes, risks, preventive measures and remedies about staying optimal hydrated during pregnancy

f you’re sick of people telling you to drink more water during pregnancy, you may be wondering if doing so is really necessary.

When you’re pregnant, it’s difficult to keep track of all the times you hear someone tell you to drink plenty of water. Sometimes you may feel like you’re about to float away! Is drinking so much water really necessary or can you take the advice in moderation?

The scary reality

Holly is a  mom who found out firsthand how dangerous dehydration during pregnancy can be. During her first pregnancy, she was admitted to the hospital at 28 weeks for dehydration and preterm labor as a result. “I had no idea what was going to happen but it was the scariest moment of my life,” she says. “I had no idea I was even having contractions at the time because I was so early into my pregnancy — the thought never occurred to me. I was not at all aware of the risk. In fact, I thought I was drinking plenty of water!” After two months of bed rest, Holly delivered a healthy baby boy and is understandably very aware of the need to hydrate during pregnancy.

“Since the women’s blood volume will double before the baby is born, water is key to this life-saving reality”.

Keep the fluids flowing

Pregnant or not, water is key to good health. Still, when a baby’s on board it’s definitely crucial to keep the fluids flowing. “Since the women’s blood volume will double before the baby is born, water is key to this life-saving reality,” says Dr. Kenneth Johnson, associate professor of obstetrics and gynecology in the College of Osteopath Medicine and director of the Women’s Health Center at Nova Southeastern University in Fort Lauderdale, Florida. “Secondly, proper hydration during pregnancy will help prevent and, if needed, cure constipation, which is a very common problem during pregnancy.”

Don’t give up

Sometimes it can be easy to adopt new, healthy habits at the beginning of pregnancy but dedication to hydration should definitely span the length of gestation. “Drinking water near the end of a pregnancy helps add to the overall amount of amniotic fluid for the baby,” says Dr. Johnson. “Having more fluid at the end of the pregnancy makes the uterine environment safer for the baby by better protecting the umbilical cord. But because mom is already feeling very ‘full’ from the baby itself, drinking water near the end of pregnancy is more difficult.”

“Having more fluid at the end of the pregnancy makes the uterine environment safer for the baby by better protecting the umbilical cord”.

Get it done

While it would be easy to follow rigid water consumption rules, Dr. Johnson says there are no strict guidelines but 10 to 12, 8-ounce glasses of water should be considered the minimum. If you just can’t squeeze in another drop of water, you have options. “Fruit juices, herbal teas and other non-carbonated drinks, like milk, can help a woman achieve her overall daily water requirements.” Having a baby can be incredibly challenging but staying hydrated during pregnancy will give you the best chance for a healthy nine month adventure.

Hydration helps prevent

Effect on the mother – Dehydration caused by morning sickness can lead to nausea, thus creating a dreadful cycle. When you feel nauseous, you do not feel like drinking more water and get more nauseous, means you feel more dehydrated and cannot drink anything, and it causes more severe nausea. And if the pregnant woman does not take enough fluids to avoid dehydration, she requires hospitalization where IV fluids are the solution.

Effect on the baby – If there are no enough fluids in the body, there will be no enough amniotic fluid supply to the baby. And this will directly affect the growth of the baby. A deficiency in the amniotic fluid can make the fetus lie against the uterus rather than floating in the sac. It can, therefore, lead to physical deformations of the hands and feet.

During the second and third trimesters of pregnancy, dehydration can cause the risk of premature births. Dehydration is one among the three reasons for contractions during labor. The other two reasons include bladder infections and full term birth of the baby.

How dehydration leads to premature birth – During dehydration, the blood volume decreases causing an increase in the levels of oxytocin (the hormone responsible for contractions) leading to premature labor. Rehydration can only avoid it.

Dehydration also causes an increase in the body temperature that may further cause complications like heat exhaustion, muscle cramping and other heat related issues. If you are constantly dehydrating, the nutritional values of the milk change.

Dehydration during pregnancy is very common and you can avoid it when you follow the right measures. There is no better tip and remedy than taking plenty of water for this problem to go away. If this issue is due to nausea, talk to the doctor and get medical assistance.

Air Travel – Air in the cabin contains little moisture, and it can cause dehydration in your body. You should try to stay hydrated by taking your water when traveling. Many of the airline restrictions won’t allow to carry water bottles, but some flight attendants are fair enough to allow.

Humidity – Hot weather and humidity can cause sweating and, therefore, lead to dehydration in the body.

Symptoms of hydration

Some of the symptoms of dehydration are clearly visible, but some of the symptoms are unnoticed and this is because these symptoms are common during pregnancy.

  • Thirst – The initial and the most unnoticed sign. Do not neglect if you are thirsty, listen to your body and drink water. Maintain a routine of drinking water often, at least one glass an hour.
  • Dizziness – Feelings of dizziness, vertigo or lightheadedness, usually when standing, kneeling or bending over. It happens due to the drop in blood pressure because of dehydration.
  • Headache – Headaches, particularly migraines is another major symptom of dehydration. Make sure you consume enough water to handle the condition.
  • Urine that is dark yellow in color and with a strong odor.
  • Dry mouth and nose
  • Swollen tongue and chapped lips
  • Vomiting and nausea
  • Feeling of palpitation
  • Fainting
  • Weakness
  • Dry skin, which has lost its elasticity
  • Lack of concentration
  • Constipation
  • Piles
  • Urinary tract infections

During your pregnancy, check with your health care provider or Gynecologist to know the best water intake regime. Your water intake level will depend on your trimester, activity level, weight, age, climate and also the season. You will be more susceptible to dehydration during the warmer seasons.

A trusted source

To prevent the risks of waterborne diseases and harmful chemicals and toxins you need to make sure you only drink filtered, high quality water. Tap and other waters may carry a host of contaminants, bacteria and viruses. These are a health risk and may cause serious infections.

If you’re going out, carry your own structured water, so that you are sure it is clean and safe. If you buy packaged water, or are offered water from the tap or plastic bottle make sure you run it through the portable water conditioner first.