Let’s Get Healthy, Mom! Water, Water Everywhere…But Are You Drinking Enough?

A few years ago, my family was very concerned about my cousin.  She was experiencing debilitating fatigue and monstrous headaches that would cause her to stay in bed for days.  The doctors were stumped; her bloodwork was normal, her vital signs were normal.  There appeared to be no medical reason for this sudden onset of malaise.  Her work suffered, her social life suffered and, ultimately, she suffered.  After ruling out any mental issues or depression (who wouldn’t be depressed dealing with that?!), her physician labeled her with Chronic Fatigue Syndrome which basically translated to “you’re tired all the time and we have no idea why.”

The distressing exhaustion continued relentlessly for over a year until one day, at a follow-up doctor’s appointment, her physician inquired about her diet.  When questioned about what she drank all day, my cousin confessed that the only thing she drank from sun-up to sundown was Diet Coke.  Nothing else.  I will refrain from a manifesto on the evils of aspartame and simply tell you that her doctor quickly diagnosed her with chronic dehydration and ordered her to drink water and lots of it.  Her health and mental well-being have both improved dramatically since then and she now makes sure to get sufficient water intake daily.

Just like vitamin D deficiency, chronic dehydration is an all-too-common but often overlooked cause of a myriad of physical problems such as:

·    Digestive disturbances, i.e., heartburn and constipation
·    Urinary tract infections
·    Severe headaches
·    Autoimmune disease such as chronic fatigue syndrome and multiple sclerosis
·    Premature aging
·    High cholesterol
·    Weight gain

The primary symptoms of dehydration are thirst, dark-colored urine and fatigue.  If you wait to drink water until you feel thirsty you’re already on the road to dehydration.  Not only are we moms not getting enough water but our kids are fighting chronic dehydration, as well, and it could be affecting their school performance.  Most schools are given federal subsidies to provide our kids with orange juice and milk but, despite the fact that school districts are mandated to provide a water source for school children, that water supply is often woefully inadequate for offering sufficient water to keep our kids hydrated at school.  

Just how important is adequate water consumption, anyway?  Water is vital to every function of the body. According to Dr. Joseph Mercola, here is just a sample of some of the benefits of drinking enough water:

·    Supports digestion – Drinking clean water helps your digestive system break down the food you eat and enhances your rate of metabolism.

·    Promotes circulation – Water makes up most of your blood, which is responsible for transporting nutrients to every cell.

·    Lubricates and supports your joints – Potable water enables you to move your joints more freely and comfortably. It prevents you from having sprains and cramps.

·    Maintains the health of the skin – Increasing your water intake helps condition and moisturize your skin, giving you a youthful appearance.

·    Aids nutrient absorption – The presence of clean water allows for more rapid absorption of nutrients in your body.

·    Sustains elimination – Drinking water helps get rid of your metabolic wastes more easily and more quickly, thus it is important for weight management. It also presents an effective way of curbing your appetite because it keeps you feeling hydrated and less hungry to binge on carbs and other fattening food.

·    Regulates the temperature of your body – When you drink water, it keeps your body temperature under control and gives you more energy when doing physically demanding tasks.

·    Cleanses off the toxins from your body – Detoxification is one of the benefits that you get from drinking clean water. The fluid removes harmful substances from your body.

Water and Weight Loss

If you’re trying to lose weight and it’s been slow-going, you may need to increase your water consumption.  Did you know that chronic dehydration can confuse your body into thinking that it's hungry when it's actually thirsty?  The next time you feel hungry, try drinking a big glass of water first.  You may find that the munchies beat a hasty retreat.  We all have our cute water bottles to carry around at the gym but are we actually using them?  If you aren’t drinking enough water you could be sabotaging that workout.  Your liver is responsible for metabolizing the fat in your body.  It is also responsible to pick up the slack if your kidneys aren’t working at their peak.  When you are dehydrated, your kidneys are weakened, the liver starts doing their job of detoxification and it puts your fat-burning on the backburner, so to speak.  Not only are you not losing as much weight as you could but you are unnecessarily straining your liver.

How Much Should I Drink?

This is a good question and one for which there is no definitive answer.  The conventional wisdom has been that everyone should aim for 6 to 8 eight ounce glasses of water everyday but scientists can’t seem to pinpoint the research to back that up.  My nutritionist instructed me to drink ½ oz. of filtered water per pound of my body weight and for every caffeinated or alcoholic drink I consume I need to add another 8 oz. of water.  The same holds true for when I exercise, eat a particularly salty meal or spend long periods of time in a hot or dry climate, I need to add more water.  Instead of all that counting, Dr. Mercola recommends simply drinking enough water to ensure that your urine is clear or pale yellow.  When our bodies have lost anywhere from 1-2% of their water supply our thirst mechanism is triggered and, ultimately, this should be a red flag to start drinking your water.  It helps me to fill up a pitcher first thing in the morning with my recommended daily requirement of water.  This way I can gauge if I am on the right track for the day.  It is important to note, however, that water must be consumed at a moderate rate throughout the day.  There is no benefit to drinking a large amount of water at one time and, in fact, it could lead to a very serious condition called hyponatremia or water intoxication so spread out the liquid love and sip your water throughout the day.

I Don’t Want to Live in the Loo!

Yes, it’s true.  When you start to drink an adequate amount of water you will use the bathroom often, perhaps at an annoyingly frequent rate.  This is because your body has been retaining any amount of fluid that you give it and holding onto it, literally, for dear life.  Once you begin drinking sufficient amounts of water your body will begin to release all of that bloat and you’ll become a frequent visitor to the restroom as the amount coming out is significantly higher than the amount going in.  Soon, your body will begin to regulate itself based on the new supply of water it is receiving and you will find that your trips to the bathroom will become less frequent.  Your body can now trust you to provide it with hydration and won’t need to retain a reservoir.  If you are chronically dehydrated, you may want to begin your new water routine at a time when you have open access to a restroom.

I Hate Water

If, for whatever reason, you detest the taste of water, there are other options such as flavored waters, juices, etc.  However, in addition to hydration, these drinks give your body additives, unwanted chemicals and extra calories that it doesn’t need and could do just as much to sabotage your weight loss as dehydration.  Try adding a slice of lemon or lime to your water for a little kick.  When you are trying to rehydrate, stay away from caffeinated and alcoholic beverages.  Both are diuretics (they cause you to urinate) and will dehydrate your body quickly.

Help your whole family drink more water by frequently reminding your kids to drink up, especially in warmer weather.  Buy each of them a stainless steel water bottle of their choice to carry with them to school, sporting events or just outside to play.  Replace your family’s beverages with water during one or two meals a day.  If the water in your home has a strange taste then invest in an inexpensive water filtration system such as the Brita Ultramax Dispenser (I love mine!) or, if you are looking for greater impurity filtration you could splurge for a top-of-the-line reverse osmosis system such as the Watts Premier Reverse Osmosis System.

It seems so simple but it’s easy to forget.  Water is a vital part of our lives and we must be vigilant in making sure that we and our families are drinking enough.  Bottoms up!

Do you have a tip for making sure that you and your family stay hydrated throughout the day?  Let us know in the Comments section…