The Power and Mystery of Water

Take a moment to think about how you feel near a waterfall or at the ocean. It feels almost transcendent. Water is wonderous and powerful. It is so common and easily taken for granted. It is mysterious, not completely understood. It is life. You are made of water.

We are made of 55- 60% water (source). We are part of the ocean, the waterfall, and the rain. Your brain and heart are composed of about 73% water, your lungs are about 83% water. Your skin contains 64% water, muscles and kidneys are about 79%, and bones are about 31% water (source).

We Need an Abundance of Water

Almost half of Americans are not drinking enough water (source). Most people can survive no more than 7 days without water. We need an abundance of water in our bodies so that we can function effectively and thrive.

Here are just a few things we need water for:

• It is a key component to increased metabolism. Dehydration slows down the body’s metabolism. (source)
• It helps to create a calm state of mind. Staying hydrated keeps your stress levels down by reducing chemicals that lead to feelings of stress and anxiety (source)
• It helps maintain the elasticity of your skin. Thus keeping your skin healthier and beautiful.
• It is a coolant. It regulates body temperature. 
• It is a shock absorber for our brain, spinal cord, and joints. In the form of cerebrospinal fluid, which is 99% water.
• It helps to deliver oxygen all over the body through circulation. Our blood is 90% water.

What About Dehydration?

If you are feeling thirsty you are already at least a bit dehydrated. And a little bit dehydrated is still dehydrated. It is best to simply drink water and other fluids throughout the day rather than to wait to feel thirsty. 

Technically a person is dehydrated when they use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. 

Signs of dehydration can be intense, they include light-headedness, headache, loss of appetite, flushed skin, dry sticky mouth, fatigue, dry eyes, muscle weakness, burning sensation in the stomach, and dark urine with a strong odor.

If dehydration gets worse other additional symptoms may include difficulty swallowing, clumsiness, sunken eyes, dim vision, numbness of the skin, and muscle spasms (source) . Dehydration can contribute to strokes, heart attacks, and even kidney failure (source).

Let’s repeat that. Not getting enough water can lead to strokes, heart attacks, and even kidney failure.

How Much Water Do You Use Each Day?

Each day we lose several liters of water through breathing, perspiring, bowel movements, and urine output. Women use about 11.5 cups (2.7 liters) of fluids a day. Men use about 15.5 cups (3.7 liters) of fluids a day. This is what is needed a day just to exist as humans. Of course, this can vary from person to person, activity level, and environment.

Some medications lead to increased water loss such as diuretics. And other health conditions that increase water use.

When considering your water intake remember that all beverages containing water contribute toward your daily needs. This includes coffee and tea. Caffeine is a mild diuretic (increases the excretion of water from the body). But it is minimal.

An important piece of information to note. Alcohol is dehydrating and large amounts should be avoided (source). One useful recommendation with alcohol is for every 1 glass of alcohol drink the equivalent of water. This is a healthy practice for numerous reasons.

So when calculating your water intake consider coffee, tea, juice, milk, and soup. Most fruits are almost 90% water. Veggies also have a lot of water (not nearly as much as fruits).

It is best to steer clear of sugary sodas and artificial fruit juices, as well as coffee drinks that are packed with artificial flavors and excess sugar. Opt for tea and coffee without added sweeteners to reap the benefits of hydration without the negative effects of these types of beverages.

A great way to improve many key health numbers, such as blood glucose, cholesterol, weight, etc… is to remove sodas and other sugary and chemical-laden drinks from your diet and replace them with water.

How do you know if you are drinking enough water?

Your body will give you clues that you need more water. The simplest is to check your pee. If it is very light yellow, practically clear, you are getting enough. When your urine gets dark like apple juice you need to drink more water. Also, the odor of your urine is noticeably stronger when you need more water.

In conclusion: Now that we have looked at the practical side of water be sure to keep in mind that water is magical. And you are made of water (We are magical). Remember the importance of water on your fitness journey. Be sure to drink 11.5 cups for women and 15.5 cups of water or water-containing foods throughout the day to stay hydrated!