What's What with Water: 10 Health Facts

Glass Half Full: Healthy Reasons to Drink Water:

Persons who engage in rigorous physical activity with mild dehydration may see decrements in performance.
• Dehydration disrupts mood and cognitive functioning and is a risk factor for delirium.
• The kidneys regulate fluid balance and require water for filtration of waste from the blood stream and excretion via urine.
• Water intake acutely reduces heart rate and increases blood pressure.
• Water deprivation can lead to headache.
• Water intake improves skin thickness, density, and hydration and offsets transepidermal water loss. [1]

Water, Water Everywhere, But How Much Should We Drink?

Total water/d from all beverages and foods: women, ≈ 2.7 L; men, ≈ 3.7 L.
• ≈ 80% of water intake comes from drinking water and beverages, ≈ 20% from food.
• Prolonged physical activity and heat exposure may ↑ water loss and daily fluid needs.
• Most healthy persons meet daily hydration needs by letting thirst be their guide.
• Excessive fluid intake can be life-threatening. [2]

Happiest Hours: Best Times to Drink Water:

Drinking 1 glass …

after waking up →

helps activate internal organs and remove toxins;

before a meal →

30 min before, helps with satiety, reduces chances of overeating;

before and after physical activity→

protects against dehydration;

before bed →

provides body with water needed to help detoxification during sleep. [3]

At the Heart of Hydration:

Hydration is essential to efficient muscle function
• Dehydration can lead to heat stroke.
• During exercise, the amount of water a person needs depends on climatic conditions, clothing worn, and exercise intensity and duration.
• Those who perspire heavily need to drink more.
• Those with diabetes or heart disease may need to drink more.
• For most, water is the best thing to drink to stay hydrated. [4]

Hyponatremia with Too Much Water

Hyponatremia may be classified according to the patient’s volume status: hypovolemic, hypervolemic, or euvolemic.
• Hypervolemic hyponatremia may be caused by congestive heart failure, liver cirrhosis, and renal disease.
• Differentiating between euvolemia and hypovolemia can be clinically difficult.
• For acute severe hyponatremia, provide immediate treatment. For chronic hyponatremia, restrict fluids.
• Hyponatremia may result in significant morbidity and mortality. Identifying the cause is an integral part of the treatment plan. [5]

“Drop” Weight with Water?

Calories in 12 oz: 100% apple juice = 192, regular cola = 136, sports drink = 99, fitness water = 18, unsweetened iced tea = 2,

WATER = 0.

[6]

99 Bottled Waters on the Wall: Is It Safe? Q:

Is bottled water safer than tap water?

A:

Maybe, but ~25% of bottled water is just tap water in a bottle.

Q:

Is bottled water unsafe?

A:

Most bottled water appears to be safe, but some products have chemical contaminants that may cause cancer or other health problems.

Q:

Could the plastic in water bottles pose a health risk?

A:

Phthalates can leach into bottled water over time and disrupt testosterone and other hormones. [7]

Flavored Waters Must Meet FDA Standards

Some flavored water beverages are simply water with flavoring. Others may contain added nutrients, such as vitamins, electrolytes (eg, sodium, potassium), and amino acids.
• Their ingredients must meet the FDA’s bottled water requirements if the term “water” is highlighted on the label.
• Added flavorings and nutrients must comply with all applicable FDA safety requirements and be identified in the ingredient list on the label. [8]

Does Hydroponic Mean Healthy?

A diet high in vegetables may reduce the risk of stroke, type 2 diabetes, and some forms of cancer.
• The nutritional values of hydroponically and conventionally grown vegetables are roughly equal.
• Hydroponic vegetables may not need the same levels of pesticides.
• Growers can maintain a consistent level of minerals within the water → plant. [9]

“Wet” Your Appetite With Watermelon:

The naturally occurring chemical lycopene is present in watermelon-which contains about 92% water-and other fruits.
• Lycopene is effective in reducing the extent of cancer insurgence, cardiovascular disorders, diabetes, and macular diseases.
• Further research is needed to address the health-enhancing potential of watermelon lycopene. [10]

• Cheers!