Beating the Dehydration Blues:

Even as a nutritional therapist, it takes extra effort to stay hydrated, especially in the Winter months. Hydration is important all year round, however, in the absence of the hot sun many of us forget to drink water and other fluids. 

Hydration may not make newspaper headlines, but did you know that water is the body’s most important nutrient? Were you also aware that water is the most common nutritional deficiency in the American population? Water is so abundant that many of us take it for granted.

Ninety-two percent of the water that we need for daily bodily functions must be ingested, it cannot be stored in the body, and we can only live a few days without water. Do I have your attention now?

At the beginning of any appointment, I recommend that my client grab a big glass of water to have on hand, as many people are chronically dehydrated. I like to then educate clients about water’s numerous roles in the body including removing wastes, flushing toxins, transporting nutrients, lubricating joints, cushioning bones, and regulating body temperature. 

According to Dr. F. Batmanghelidj, MD, author of Your Body’s Many Cries for Water, early signs of dehydration, just a 2% drop in the body’s water content, can cause fatigue, dizziness, anxiety, irritability, and depression. Isn’t it wonderful that simply drinking enough of the right fluids can improve your mood? 

More mature signs of dehydration include migraines, fibromyalgia, constipation, joint and back pain. Yes, for some individuals, back pain can be diminished or relieved just by achieving adequate hydration! 

So how do you know how much water to drink? 

The “hydration formula” is your body weight divided by two, equals the number of ounces of water you should drink in one day. So, for a person that weighs 160 pounds, they should drink eighty ounces of water per day. The catch is that you must add an additional 1.5 ounces of water for every ounce of caffeine, sugar, or alcoholic containing beverage that you drink. Unfortunately, these diuretic beverages are dehydrating and cancel out the hydration that water provides. The truth is when you keep this in mind, most Americans end up dry according to Steve Meyerowitz, author of Water the Ultimate Cure.

Do other liquids count as water? 

I still remember clearly that my grandparents would never drink water. They would drink black tea, soda, and an afternoon cocktail. I cannot help wondering now if adequate hydration could have helped prevent my grandmother’s osteoporosis and my grandfather’s digestive issues. If I knew then what I know now, I would have told them that they could also consume soup broths, vegetable juices, milk or a milk alternative, and herbal teas as a transition to drinking more pure water. 

I do like to caution people about fruit juices as most are too high in sugar to count in your hydration equation unless they are diluted. Another wonderful beverage is coconut water as it is naturally sweet and a natural electrolyte, electrolytes being minerals that help with the absorption of water in the body. 

What other therapeutic benefits does water have? 

Dehydration renders the immune system less effective and responsive, and that is why adequate hydration is especially important during cold and flu season. 

For those who have asthma and allergies, it is helpful to know that water is a natural antihistamine, and that for an acute attack, a few glasses of water can diminish symptoms. 

Adequate hydration has also been shown to prevent the formation of kidney stones, keep our skin supple, and help our bones from becoming brittle. To sum it all up, Dr. Batmanghelidj states, “Chronic cellular dehydration of the body is the primary etiology of painful, degenerative diseases.” 

Key tips for water consumption:

• Start your day with ½ to one quart of lemon water to flush your digestive tract and rehydrate your system from the overnight fast. 
• Sipping water throughout the day will help prevent too many visits to the bathroom and will help you reap more of the benefits of adequate hydration. 
• If you follow this advice and still have frequent urination, adding ¼ tsp. of good quality sea salt or commercial electrolytes to every quart of water can provide the minerals to help you retain the fluids that you drink.
• In addition to the “hydration formula” listed above, note that your urine should be a neutral color and smell. Dark urine can mean that you are not drinking enough fluids.
• Increase water intake with increased stress, exercise, and heat.
• Illness robs your body of water as can prescription medications. Drink more when you are ill or when taking numerous medications. 
• Do not wait until you are thirsty or have a dry mouth to drink. These are indicators that you are already dehydrated.
• Too much water during a meal can dilute digestive enzymes. Thus, drinking water between meals is a better option.
• Also, avoid icy water as it shocks the stomach making it difficult to secrete digestive enzymes.
• If you are trying to lose weight, water is a wonderful appetite suppressant.

Is water the fountain of youth? Maybe and maybe not, however, the therapeutic benefits of adequate hydration are well documented. A drink of water for your health! Cheers!