Given the availability of drinkable water to just about everyone in places like the US, it’s hard to imagine that a lot of people are routinely dehydrated. Whether it comes from the tap, a vending machine, a delivery service or a bottle, drinking water is everywhere. When you hear the advice to drink more water, most of us think of bottled water, especially if you live in a large, more urban setting. The fact is, most municipal water sources are safe to drink, as they are required by law to be tested, and results reported to the EPA. Data suggests that most people drink both commercially produced bottled water and tap water, with many also using water filtration systems for the tap water. A lot of it depends on where you live. The point is, when it comes to drinking more water, there’s plenty to choose from. But it wasn’t always that way.
Technically, the beginnings of commercially available bottled water can be traced back to the 18th and 19th centuries, in Europe and America. The offerings then were mostly carbonated, tapping (no pun intended) into the popularity of health spas and mineral spring waters. By 1850 the Saratoga Springs brand was producing 7 million bottles a year. As municipal water supplies became more reliable and hygienic, the early bottled water business faded.
The first big commercial movement back to bottled water in the US came from Perrier, which was introduced in 1977. From then on, it’s been an ever-growing, ever-expanding business. In the early 70s, there were about 16 brands available. In 1998, there were 50; in 2012 it was around 200; and today, over 1,000. Water is the most popular segment of the commercial beverage market, accounting for 25% of sales (soft drinks are 18%). The US is the 2nd largest consumer of bottled water, behind Mexico. The average American consumes 42 gallons of bottled water a year… and many sources say most of us still don’t drink enough water.
As with many health-related topics, answers can vary, depending on the source. Some popular press has stated that 75% of people are dehydrated. While some, but not all medical data supports this, it is probably accurate for a lot of the population, at different times, under varying conditions. The CDC estimates that less than half of all adults in the US get adequate daily water intake. Regardless of the source, what most agree on is that a majority of people could benefit from drinking more water. There is such a thing as “too much” water, but that is rare and will be addressed later on.
There are also different answers when it comes to how much water we should drink every day. For a long time, the common advice has been 8 glasses (8 oz.) a day, or 64 ounces total. This is the amount the CDC, among others, recommend. On the other hand, the National Academies of Sciences, Engineering and Medicine says it should be almost double that, stating that the daily fluid intake for men should be 15.5 cups, or 124 ounces, and 11.5 cups, or 80 ounces for women. It is worth noting that their recommendations cover all fluids – from water, food and other beverages. About 20% of daily fluid intake usually comes from these other sources.
The reality is, no one formula fits everyone. The amount of water needed varies for each person depending on age, gender, weight, body composition, health, activity levels, environment and more.
Nearly every system in the body requires water. Water is used in all cells, tissues and organs to regulate temperature and maintain functions such as moistening tissues in the eyes, nose and mouth. It lubricates joints, protects organs and tissue, and is vital in dissolving and making available, minerals and nutrients, as well as carrying oxygen to cells. In fact, your body in total is known to be made up of 60% water. More specifically, water makes up 83% of the lungs; 75% of the muscles; 79% of the heart; 75% of the brain; 31% of the bones; and 25% of the hair.
It is not surprising then, that water has a wide range of health benefits:
• Natural appetite suppressant – Sometimes the brain mistakes thirst for hunger, and you may simply be low on water, not calories. Drinking water will not only eliminate the thirst, but will also help to send a full signal to the brain. In one study, people who drank two glasses of water right before a meal, ate 22% less than those who didn’t drink any water before eating.
• Stimulates metabolism – Some studies have shown that water stimulates calorie burning, by initiating heat production, or thermogenesis. The effect seems to be especially observable when the water is slightly chilled. In expending energy to warm the fluid, the metabolism also speeds up. One study showed that drinking 2 cups of slightly cool water increased metabolic rates an average of 30%.
• Removes waste – Proper hydration supports regularity in the removal of waste. It helps the kidneys to operate and flush harmful bacteria, as well as keeping things moving along in the intestinal tract.
• Exercise benefits – Water helps the body dissolve and process electrolytes during exercise. It distributes minerals like sodium, potassium and magnesium, whose electrical energy triggers muscle contractions required for movement. Water also helps muscles to get the most from the protein necessary for muscle building.
• Improves brain function – Being made up of 75% water, the brain depends on hydration for cognitive functions, memory and attention. It’s been shown that as little as a 2% loss due to dehydration can impair brain performance.
• Regulates blood pressure – Water keeps blood volume up and flowing effectively. Dehydration can make the blood thicker, hampering its flow and putting stress on the heart. Also, when the body’s cells don’t have enough water, the blood vessels can constrict and lead to high blood pressure.
• Skin health. Dermatological research in 2015 found that increasing water intake affects the skin the same way a topical moisturizer does, and can positively impact skin physiology and elasticity.
• Burns fat. Increasing water intake may increase the rate of the process by which the body burns fat for energy, or lipolysis. Waste that results from the body’s metabolic processes includes fat. Especially during a period of weight loss, water is the vehicle for ridding the body of the metabolized fat.
Dehydration can lead to a serious medical situation. It’s important to immediately start hydrating if signs of dehydration become apparent. It’s also important to listen to your body. Some will say that if you are thirsty, you’re already dehydrated. Certainly, you should pay attention to your thirst however, there can be other things that cause thirst besides dehydration. For example, eating salty or spicy foods can cause you to be thirsty, but not necessarily dehydrated. Your body is your best guide to drinking enough water. When in doubt, it’s better to err on the side of taking a drink of water.
Can you drink too much water?
Yes, you can. Drinking too much water can dilute the sodium in your blood to dangerously low levels, creating a condition called hyponatremia, or water intoxication. It is extremely serious and can cause brain swelling, seizures, and coma.
It is rare, and while it can happen to anyone drinking extreme amounts of water in short periods (48 oz. or more per hour), those more at risk include individuals with kidney failure, congestive heart failure, liver dysfunction, chronic severe vomiting or diarrhea, Addison’s disease, and those taking certain medications, such as antidepressants and diuretics.
Staying consistently, fully-hydrated is not only good for overall health, but also promotes weight loss. In addition to being a natural appetite suppressant, speeding up metabolism, eliminating waste, maintaining muscle tone and increasing the rate of using fat cells for energy, water is at the foundation of any successful diet and weight management program. Whereas diet changes require some thought and effort, drinking the proper amount of water every day is one of the easiest things you can do.
It’s also important to point out that, if the amount of fluid you need to take in seems excessive, remember that it doesn’t all have to come from water. It’s just that water is easier to keep track of, measurement-wise. However, a lot of fruits and vegetables, like spinach and watermelon, are almost 100% water. Other foods, like celery, cucumbers, soups, juicy fruits, and non-sugary fruit or protein drinks can also contribute to the amount of fluid you need to stay hydrated.
Successful weight loss and management always, ultimately comes down to diet and exercise. By consistently making good, nutritious food choices, and getting some kind physical activity, you will have every advantage going for you. Drinking enough water along with it, is the best thing you can do for yourself.
