Why Water Matters

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

Dehydration:

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. In addition, an overly acidic biochemical environment can give rise to a host of inflammatory health conditions.

Energy:

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

Digestion:

Our bodies produce an average of 7 litres 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, particularly with food, can dilute digestive juices, reducing their efficacy and leading to indigestion.)

Regularity:

As partially digested food passes through the colon, the colon absorbs excess liquid and transfers it to the bloodstream to form a stool of normal consistency. When the body is low on water, it extracts too much liquid from the stool, which becomes hard, dry and challenging 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, the blood vessels contract in response to reduced overall blood volume. To compensate for the increased vein-wall tension and 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 (composed of 98 per cent water) to prevent its mucus membranes from being destroyed by the highly acidic digestive fluid it produces. However, chronic dehydration impedes mucus production and may irritate and produce ulcers in the stomach lining.

Respiration:

The moist mucus membranes in the respiratory region are protective; however, in 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 because eating can soothe cravings, and 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. In addition, inadequate hydration can also promote the storage of inflammatory toxins, promoting 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 eczema. This is because we must sweat about 24 ounces daily 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, leading to skin irritation and inflammation.

Cholesterol:

Cholesterol is an essential element in cell membrane construction. When we are in 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.

Ageing:

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

Something worth considering...

Here at AHA Structured Water, we encourage all health-motivated people to return to the simple pleasures of water in 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 most excellent teacher.

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

Reality:

Low-grade dehydration (versus acute and clinical dehydration) is a chronic, widespread problem that impacts 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 regularly suffer from chronic dehydration due to 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:

Suppose you’re not actively focusing on hydrating throughout the day. In that case, 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.

Reality:

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, no scientific evidence supports the concrete and well-worn advice that you must drink eight 8-ounce glasses of water daily (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 ten 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 litres (125 fluid ounces) for men and 2.7 litres (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 lightest punch, with watermelon and cucumbers topping the list.

But the “it all counts” dynamic cuts both ways. Vasey believes many people suffer from low-grade, chronic dehydration because of what they eat and drink. 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. So instead, they eat meat, cereals and bread, which don’t have much water and contain a lot of salt.”

Animal proteins require much more moisture than they contain to break down, assimilate, and 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 daily to stay healthy, but most people gobble up 12 to 15 grams daily. As a result, the body requires copious amounts of liquid to rid itself of the overload.

Bottom line:

Eating plenty of water-containing foods and drinking water throughout the day is a good idea to stay optimally healthy, hydrated and energetic. And when in doubt, it’s probably not a bad idea to drink 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, something awful will happen. Instead, just be aware that the fewer vegetables, fruits and legumes you eat, 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: Regarding hydrating, all beverages are created equal.

Reality:

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 process and filter properly. As a result, nonwater beverages can set you back, water-wise, many experts suggest. “They can 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 acceptable, but be aware that while some of the fluids in nonwater beverages may be helping you, certain ingredients may be siphoning 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: When you get thirsty, you’re already dehydrated.

Reality:

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 send other signals of inadequate hydration – from headaches and stomachaches to low energy to dry skin.

But when avoiding the more widely accepted definition of clinical dehydration, thirst is a good indicator of when 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 per cent, the thirst mechanism is triggered. A 1 per cent rise in blood solids could be called “mild dehydration,” but it could also be considered a normal fluctuation in bodily fluids.

Feeling thirsty indicates that you need water in your body soon. Severe symptoms of dehydration don’t arise until blood solids rise by 5 per cent – long after you feel thirsty. But 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 underwatered plant, the body can survive on less water than it wants, but it’s unlikely to thrive.

Bottom line:

Drinking water only when thirsty often relegates you to less than optimally hydrated, undermining 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, rethink your approach. Instead, drink a glass of water first thing in the morning and a few more glasses throughout the day. Also, drink proactively (especially important during strenuous exercise, long aeroplane flights and in hot weather).

Myth No. 5: Hydrating is all about water.

Reality:

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, tissues and cells.

“You can drink lots of water and still be dehydrated on a cellular level,” says Haas. The water you drink is absorbed from the digestive tract into the bloodstream by tiny blood vessels (capillaries). Of the moisture in food and beverages, 95 per cent 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 their body gets water into and out of cells, says Haas. He notes that various unhealthy lifestyle habits and health conditions can inhibit this cellular capacity. But naturally, as the body ages, the water inside cells (intracellular) tends to diminish, and outside water cells (extracellular or interstitial fluid) tend to accumulate. Haas calls this gradual drying out of cells a “biomarker of ageing.”

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 – 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 by cooking with high-quality sea salt. Natural, unrefined sea salt will deliver up to 60+ trace minerals your body needs to manage water flow. Also, try to include whole foods high in essential fatty acids, such as walnuts and flax seeds, critical to maintaining healthy cell membranes that retain moisture. 

Myth No. 6: Healthy urine is always evident.

Reality:

Urine colour is directly linked to hydration status because the yellow tint measures how many solid particles, such as sodium, chloride, nitrogen and potassium, are excreted. The colour 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 is signed. Your body needs more water. But light-to-medium yellow urine is fine. Clear urine may signal that your kidneys are taxed by the amount of fluid moving through them and that the minerals in your body are being too diluted.

Also note that some so-called vitamins, such as riboflavin or B2, can turn urine bright yellow, so don’t be alarmed if your urine is a funny colour after 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-coloured) urine. The volume depends on your activity level and metabolism. If your urine is cloudy, 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.

Reality:

The body retains water in response to biochemical and hormonal imbalances, toxicity, poor cardiovascular and cellular health, and dehydration. “If you’re not drinking enough liquid, your body may 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 tend to worsen the underlying nutritional challenges, not better.

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

Reality:

Under normal conditions, the body flushes the water it doesn’t need. But it is possible – generally under extreme conditions when drinking more than 12 litres in 24 hours or exercising heavily – to disrupt the body’s osmotic balance by diluting and flushing too much sodium. This electrolyte helps balance the pressure of fluids inside and outside of cells. Unfortunately, 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 the highest risk for acute hyponatremia (meaning the imbalance occurs in less than 48 hours). Still, 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 interfere with proper digestion if drunk with meals.

Chronic hyponatremia, meaning sodium levels gradually taper off over days or weeks, is less dangerous because the brain can slowly adjust to the deficit. However, 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 diarrhoea, especially in children, can set the stage for hyponatremia. Look 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. 

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 an excellent 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 realize that dehydration causes disease symptoms, pains and aches)
• Peer pressure (Don’t want to be seen carrying a bottle of water or something else)

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• Hunger (When you drink first, often people will realize the need is gone. They were not hungry but dehydrated.
• Emotions (Dogmatic Position, Stuck, Defensive - Large Intestine, Fear - Refers to Kidney,
• Sadness (in Lung), Anger (in the 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.)

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• Teeth Maladies (Cavities, Fillings, Crowns, Braces, Dead teeth, Cavitations)
• 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 effects of medications, esp. desiccates kidneys and Liver?)
• Feng Shui - (Negative Feng Shui energy creates water difficult to assimilate)
• Clothes (Toxic materials leach into the skin)
• Personal Health Items (skin creams, kinds of toothpaste, shampoos, etc.)

Bringing structured water to these arenas will promote increased hydration long term.

Dehydration impacts how our mind and body perform. 

According to two new studies from the University of Connecticut’s Human Performance Laboratory, even mild dehydration can significantly impact 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 the University of Connecticut, lead study researcher and hydration expert with over 20 years of experience stressed the importance of staying hydrated throughout the day, regardless of the physical activity level. “Our thirst sensation doesn’t appear until 1 or 2 per cent dehydrated. By then, dehydration is already setting in and impacting how our mind and body perform. Dehydration affects everyone, and staying 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 per cent of their body weight as water when they compete,” said Dr Armstrong.

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

Women showed more vulnerable to dehydration symptoms.

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

Even mild dehydration affects 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 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 no physical demand component exists.” Scientists don’t yet know why women are more vulnerable than men to the effects of mild dehydration. However, researchers believe it may be part of an ancient survival mechanism that alerts us that we must rehydrate ourselves.

It is essential to be aware that your family is well-hydrated.

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 and 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 blood volume 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.

These conditions can also be linked to a chronic state of dehydration. 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 their underlying cause of them.

Many of today’s non-water drinks are classified as diuretics or water expelling and can prevent the body from ridding itself of harmful inflammatory by-products. The body is constantly building itself up and breaking down– a continual cycle. Every cell has its lifecycle; it is born, dies and is replaced. Inflammation is cytotoxic or can kill cells prematurely. Cellular death is a significant 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 effect on one’s brain and can contribute to depression. The brain consumes vast amounts of glucose delivered via the blood supply. Dehydration affects the overall blood volume, which in turn affects 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 on 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 histamine levels can also contribute to asthma, depression and chronic pain. These conditions are often treated with antihistamines and painkillers that reduce thirst signals.

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 generally produced in the body from birth to death. These mutated cells float around in the blood, developing into tumours and masses. Cancer cells are flagged as rejects by one’s immune system and marked for destruction. Dehydration reduces the overall blood volume and lymphatic fluids integral to a healthy immune system response. Dehydration and inflammation cause further impairment of one’s immune system and can contribute to autoimmune diseases. If you have an autoimmune disease, a person’s immune system attacks healthy cells by mistake. There are over 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 significant side effect of dehydration! 

Most people get their only water intake through the foods they eat. Therefore, avoiding high-protein diets is essential 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 of water per day, water plays a significant role in maintaining health and preventing disease. Dr Cory is an international healthcare speaker and columnist for numerous newspapers, magazines, websites and publications worldwide. He works in collaboration with the World Health Organisation’s goals of disease prevention and global healthcare education. Views do not necessarily reflect endorsement.

• 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 fewer injuries
• More significant muscle growth & Strength

Something for parents and schools to be mindful off

Does your child drink enough during the school day? Unfortunately, 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. In addition, less than a quarter of parents (23.3%) reported giving their children Water to take to school, and less than 40% said schools provide Water on the tables at lunchtime.

That is 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 remembering and recalling information easier 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 need much more Water: at the breakfast table. Researchers at Sheffield University’s Medical School suggest that almost two-thirds of children don’t have enough to drink before school to be adequately 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 drinking. Researchers found their memory and focus improved afterwards, so it’s serious food (or drink!) for thought.

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 they’re participating in physical activity.
• When dehydrated, children will likely complain of a headache or seem 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. Children need to be able to get to this quickly – you might put structured water jugs on tables in the dining room.
• You might also let children take water bottles (strong glass ones) into lessons to 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.

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

If you're sick of people telling you to drink more water during pregnancy, you may wonder if doing so is necessary.

When you're pregnant, it's challenging 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 necessary, or can you take the advice in moderation?

The scary reality

Holly is a  mom who learned firsthand how dangerous pregnancy-related dehydration can be. She was admitted to the hospital at 28 weeks during her first pregnancy for dehydration and preterm labour. "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. I thought I was drinking plenty of water!" But, after two months of bed rest, Holly delivered a healthy baby boy and understood 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 critical to good health. Still, when a baby's on board, keeping the fluids flowing is crucial. "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 gynaecology 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 widespread 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 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, 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. You have options if you can't squeeze in another drop of water. "Fruit juices, herbal teas and other non-carbonated drinks, like milk, can help a woman achieve her 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 sicker, which 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 not enough fluids in the body, there will not be enough amniotic fluid supply to the baby. And this will directly affect the growth of the baby. In addition, a deficiency in the amniotic fluid can make the fetus lie against the uterus rather than float 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 of the three reasons for contractions during labour. 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 early labour. Rehydration can only avoid it.

Dehydration also causes an increase in the body temperature, which may 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 widespread; you can avoid it when following the proper measures. There is no better tip and remedy than taking plenty of water for this problem to disappear. If this issue is due to nausea, talk to the doctor and get medical assistance.

Air Travel – Air in the cabin contains little moisture, which can cause dehydration in your body. Therefore, staying hydrated by taking your water when travelling would be best. Many airline restrictions won't allow carrying water bottles, but some flight attendants are fair enough to enable it.

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

Symptoms of hydration

Some symptoms of dehydration are visible, but some are unnoticed 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 a drop in blood pressure because of dehydration.
• Headache – Headaches, particularly migraines, is another primary symptom of dehydration. Again, make sure you consume enough water to handle the condition.
• Urine that is dark yellow and with a strong odour.
• 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

Check with your healthcare provider or gynaecologist for the best water intake regime during pregnancy. Your water intake level will depend on your trimester, activity level, weight, age, climate, and season. For example, 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 must ensure you only drink filtered, high-quality water. Tap and other waters may carry many contaminants, bacteria and viruses. These are health risks and may cause serious infections.

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