Water: How to Know if You Are Getting Enough of the Most Important Nutrient

What is involved in almost every function of the body, including your digestion, detoxification, absorption, elimination, circulation?  Water.  It makes up two thirds of the body’s mass.  We can survive only a few days without it.₁ 

In terms of your digestive system, water is also very important.  It helps to keep things moving through the digestive tract, helps to prevent constipation, helps replace lost fluids after diarrhea, and is an important co factor for producing stomach acid.  For more information about stomach acid, read 7 Signs That You May Have Low Stomach Acid.

Many people live in a state of chronic dehydration.  In our modern times, it is the most common nutrient deficiency.₂  We lose almost two quarts of water daily through our body via urine, bowel movements, lungs and skin which is why it is so important that we make sure we are replacing fluids. 

Early signs of dehydration

When your body’s water stores decrease just 2%, you start feeling the effects of early dehydration.  The most common early symptom of dehydration is fatigue.

Here are some other signs:

• Thirst
• Dry mouth
• Darker urine
• Cravings
• Muscle cramps
• Anxiety
• Headaches/migraines
• Difficulty with memory and focus

How much water do you need? 

Optimal daily intake is half your body weight in ounces.  For example, a 130 pound woman would need to drink 65 oz of water.  More water is needed if one drinks diuretic beverages.  Diuretic beverages cause increased loss of water from your body in a short period of time, and include beverages with caffeine (coffee, tea, soda), alcohol and juice.  For every 1 oz of diuretic, add 1.5 oz water to make up for the loss of fluid.  

Each person’s water needs can be different.  Some of the situations that can affect how much water you need include activity levels, processed foods, age, elevation, hot climates, profuse sweating (ie. using the sauna), and urine color (should be a light yellow color).  

Getting adequate water during the day is a struggle for many.  I struggled for a long time, and still have to be intentional about it!  Since I’ve been making it a priority, I have noticed more energy, increased mood and better bowel movements.

There are many things that you can do to help you meet your water intake:

• Fill up water bottles with the amount of water you need to drink for the day.  Having a visible reminder, and water readily available during the day can be so helpful.
• Set up an app that can help you track your water, like My Water Tracker and Reminder or Water Reminder.  

• If plain water doesn’t appeal to you, try adding lemon, lime, cucumber, or berries to infuse flavor.  
• If you drink a lot of soda, and making the switch to water is especially difficult, start with trying to swap some out for sparkling naturally flavored mineral water.  
• Add a pinch of unrefined sea salt or Trace mineral drops to your water.  Water needs electrolytes in order to be absorbed.₃ 
• Sip your water throughout the day rather than drink large amounts at once.  This helps avoid kidney overwhelm.₄
• Aim for most of your hydration to come from filtered water, but herbal teas, bone broth, sparkling water all count towards your total.  
• Eating a whole food diet, versus a diet with processed foods, will provide more water due to the fresh produce it contains. 

Which one will you try?  I’d love to know!

References:

1. Nutritional Therapy Association.  Hydration-Introduction.  [PDF file]. 2020. P 4. 
2. Restorative Wellness Solutions.  Nutrients, Food and Special Diets.  [PDF file].  2020. P 36.

3. Nutritional Therapy Association.  Hydration-Introduction.  [PDF file].  2020. P 9. 
4. Restorative Wellness Solutions.  Nutrients, Food and Special Diets.  [PDF file].  2020. P 38.