FEATURE — Life does not exist without water! Water is a transport mechanism for oxygen and nutrients and is critical for every organ of our bodies. This includes our brain and cognitive function, our heartbeat and blood flow, our gut and digestive processes, our immune system, our toxin-cleansing liver, our kidneys, our skin and its elasticity, and our joints and joint lubrication.

A glass of water has no value of its own, but the moment it quenches the thirst of exhaustion, it becomes more valuable than gold. Because water dissolves, transports and distributes electrolytes (sodium, potassium, magnesium and other minerals) throughout the body, water is essential during exercise. The electrical energy provided by this water mixture triggers muscle contractions required for movement. When this electrolyte mixture is unbalanced, muscles can cramp. On a cellular level, when the muscle cells are lacking water and are dehydrated, they break down protein quickly and build muscles slowly, leading to a less effective workout.  

Being adequately hydrated stimulates thermogenesis and makes our bodies work more efficiently. Studies demonstrate that energy expenditure is better when water is cold because the body must warm the fluid to body temperature. The more energy expended by your body, the faster the metabolic rate. Adequate hydration decreases the fatigue level that can occur during and after a workout and even throughout the day, especially in the hot summer.  

Don’t wait until you are thirsty; drink all day long. Thirst is a protective action from the brain that signals we are not adequately hydrated. Because water composes 73% of the brain, significant dehydration can lead to lightheadedness and dizziness as well as confusion, brain fog and mental fatigue. Studies have shown that even slight dehydration can impair cognition and memory.

Drinking adequate amounts of water is especially beneficial for healthy blood flow. When our body’s cells don’t have enough water, the brain secretes a chemical that constricts the blood vessels, which can lead to high blood pressure. Adequate hydration expands these blood vessels and allows for perspiration and protection. It also improves what we call the plasma to blood cell ratio, minimizing risk for thick, viscous blood and thus decreasing the risk of heart attack and stroke.

Perspiration is a water evaporation process that helps cool the body and aids in temperature regulation. When dehydrated, blood volume is low and blood vessels are not expanded enough at the skin’s surface to release heat. If your body can’t get rid of excess heat by sweating, you are setting yourself up for heat exhaustion.  

Drinking enough water facilitates the production of urine. Our kidneys flush out toxins and get rid of harmful bacteria from the urinary tract. If urine is too concentrated, it increases the risk of infection as well as kidney stones. Adequate hydration helps with healthy bowel function. Water keeps the stool soft and thus can prevent constipation and bloating.

Studies have shown that dehydration increases the production of the stress hormone cortisol. When cortisol goes up, insulin goes up, and insulin inhibits fat burning. Drinking water increases lipolysis, the breakdown of fat for energy. This mechanism is controversial but seems to be related to water expansion in the fat cell.

Because fat cells are partly composed of water, our fat cells prefer to store water as a protective mechanism when dehydrated, which then makes the fat cell more resistant to fat loss or ketosis. If fat loss is your goal, never drink your calories. Because water has no calories, substituting it for juice, soda and other beverages can reduce your calorie intake overall.

Water can suppress your appetite naturally. When we feel hunger, our first impulse is to find food. Thirst is triggered by mild dehydration and can often be mistaken for hunger by the brain. If you continuously drink water all day long, you will suppress your appetite, keep calories low and lose weight.

Water passes through our systems quickly and thus can produce satiation, stretching the stomach and sending a signal to the brain that we are full. A 2016 research study showed that people who drank two glasses of water immediately before a meal ate 22% less than those who did not drink any water prior to eating.  

So how much water should you drink? According to the CDC, the average American drinks only five cups (40 ounces) of water a day. The recommended amount of water varies depending on age, gender, physical activity, health and tendency to sweat. Various recommendations state that women need about 70 to 90 ounces of water per day and men need 104 to 125 ounces per day, with 80% of that coming from water and the other 20% coming from water-rich foods. Higher amounts are needed for physical activity and warm environment exposure. 

Another recommendation states that you should drink roughly half of your weight in ounces, adding an additional 12 ounces for every 30 minutes of activity. The best way to really evaluate hydration is to look at your urine and make sure it is light yellow or clear instead of dark yellow. Drinking more water can increase satiety, reduce hunger and assist with weight loss, but drinking too much water can be risky for those with kidney or heart disorders. Be cautious if you have these medical conditions.

The benefits of water are endless. Water should always be with you – in your hand, in the car, on your desk at the office or wherever you may be. Studies show that if you rely on going to a faucet when you are thirsty, you will never come close to getting the amount of water your body needs. Hydration is the key to a healthy and happy life.  Make water your most loved companion, and health will be your best friend for life!

Written by DR. COLEEN ANDRUSS, Healthy Lifestyles. Andruss practiced as an internist for 10 years and has specialized in weight management for 29 years. She and her staff have personally experienced weight management issues and have a compassionate understanding of patients in the Healthy Lifestyles program. Andruss’s internal medicine background helps her to see underlying medical problems when formulating individual plans that work.

This article was originally published in the May/June 2024 issue of St. George Health and Wellness magazine.

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