1. Proper hydration with water is essential. Most of us need at least six to
eight 8-ounce glasses of good, clean drinking water daily. Coffee, alcohol,
and sodas or other sugary beverages do not count toward our daily two quarts
of liquids as they do not hydrate our tissues and often have the opposite
effect, causing dehydration. Water is the best choice for proper hydration.
However, herbal teas and fresh juices do count because of their high water
content; furthermore, fresh fruits and vegetables in the diet do add to our
water intake. Water is second in importance to air, which we need by the
minute. We can survive about a week without water, whereas most of us can
live as long as six weeks without food. Water supports our immune system and
flushes toxins from the lymph system and body. Our bodies are about 70%
water—10 to 12 gallons! In fact, brain and muscle are about 75% water and
blood is 85% water content. Except for bone and fat tissue, most of our body
2. Finding the right water balance for each of us is also important. This is
based on our body size, level of physical activity, exercise and sweating,
the local climate, and our diet. A diet that is dry and high in proteins and
fats creates a need for even more water to flush these foods healthfully
through our system. The average American drinks only 4.6 servings/cups of
water a day, or 36 ounces. That’s a bit shy, especially when most of us do
not consume our share of fresh fruits and veggies. Water drinking should be
a habit, something we do without having to think about it. Only one third of
Americans claim they drink eight glasses of water a day; 28% have three or
fewer servings, and nearly 10% say they don’t drink water at all. The most
frequent reason given by Americans for not drinking water is lack of time,
as reported by 21% in a recent survey. Like anything, preparation saves time
and allows us to engage in these healthier habits. Prioritize water
hydration. And during hot weather, drink 2 to 3 glasses more than usual.
When we have a cold, or for many illnesses and symptoms, like headaches and
allergies, it is helpful to hydrate the body fully with water and herbal
teas. We can know this by our urinary output, generally every couple hours
during the day.
3. EXERCISE—every month I tell you to move your body! Create a consistent
and sometimes challenging program. It’s so important to your health. And
remember that when you exercise regularly and sweat, you need more fluid
replacement. Drink before (2 cups 1-2 hours before) and after your workout
(1-2 cups), and during exercise if it’s appropriate. Drink cool temperature
water, and don’t depend on thirst to tell you; drink anyway! Take your
walks, go on hikes, ride a bike, and work out with weights at home or at a
gym. Even try something new, like a yoga class. Stretch out your body and
stay flexible and youthful. Before and during exercise, drink fluids and
particularly water, to reduce body temperature, moderate cardiovascular
stress and improve performance. After a strenuous workout, it’s important to
replace the fluids you’ve lost.
As Jack LaLanne says in his recent Share Guide (May/June 2002) interview,
“Exercise is king, Nutrition is queen. Put them together and you have a
healthy kingdom.” (A less patriarchal word for what men and women share
could be a “sharedom” or “equi-dom,” or make one up you like.)
4. Good, clean water is not a given. Most city waters, and even wells, are
suspect for contamination with microbes and chemicals. I believe it is wise
to invest in an appropriate filtration system since water is such an
important component of our body. The best is a Reverse Osmosis unit or a
Solid Carbon block type filter; what’s most effective for your home use
depends on what your water concerns are and how much water you need. (See
references in the Safe Water Tips at the end of this newsletter.) Many
people also buy bottled water from natural springs, or water bottled after
filtration. If you use a consistent brand, check it out by calling the
company and asking for a report. You may also want to look into an alkaline
water unit. There is interesting research on drinking water that is more
alkaline or that contains added bicarbonates (and may include calcium and
magnesium salts), and on this water’s balancing, healing effects.
5. Dehydration is a very common problem that nearly every one of us
experiences at some time. Every cell in our body requires water to
function—to bring in nourishment and carry away toxins. When these functions
aren’t performed fully due to dehydration, a range of symptoms can occur. At
even 1% dehydration, most people get thirsty, which is the body’s warning
sign. Dehydration can cause dry mouth, flushed skin, fatigue,
lightheadedness, headache, or impaired physical performance, as well as
lapses in concentration. Headache may be a sign of increased toxicity. Other
problems from more chronic dehydration include constipation and poor
digestive function, dry and itchy skin, a reduction in urine output, and
even an increased incidence of painful kidney stones. Remember my favorite
slogan, “Dilution is the solution to pollution.” So, drink your water!
6. Add some nutrients to your water and it may make it healthier and more
palatable for you. Some folks do not like to drink plain water; they just
have distaste for it. If so, try various bottled waters to see if there is
one you like. Add some lemon, lime, or a tea bag to give it some flavoring.
Water can also be flavored with some orange or apple juice, or some nutrient
powders like Emergen-C or another vitamin/mineral combination available at
your store. My family starts each day with nutrient-rich water and juice.
Warming drinks include herbal and green teas, lemon water, chai, and
vegetable broth. Starting the day with a cup of hot water can awaken you and
your digestion. Hot water sipped through the day is a popular therapy for
illness in Asia.
7. The best time to drink water is first thing in the morning–ideally two
or three glasses. I also encourage people to drink between meals rather than
too much while eating, as increased fluids dilute the strength of our
digestive juices and lower the efficiency of digestion and assimilation. For
those working to lose weight, drinking a couple glasses of H2O about 30
minutes before meals will hydrate the tissues, calm the appetite and likely
lower the amount of food consumed. Water is also so important to healthy
skin and good circulation, to staying young and healthy. To summarize, the
ideal times to drink water are:
- First thing in the morning, when you wake up
8. Water and weight loss is an important topic, so here’s a bit more. Focus
mainly on vegetables and other wholesome foods and away from processed and
sweetened high-calorie foods and snacks. Definitely switch from the caloric,
sugary sodas and other drinks to pure Water. And drink several glasses when
arising and 30 minutes before planned meals. Make this a priority, and make
it fun and tasty. Review Tips number 6 and 7 above for further ideas, plus
number 3 for your exercise motivation. Carry water with you so you have it
available. Have a couple fruits daily, plus make and consume homemade
9. Kids need water too. Children don’t handle heat and dehydration as well
as adults, and the younger they are, the greater the concern. Diarrhea and
subsequent dehydration and malnourishment may be the number one cause of
death in kids throughout the world. Elders need water too. They are also
sensitive to dehydration and the effects of hot weather. Heating and cooling
of the body can be accomplished with warm or cool foods and beverages. This
is a natural inclination, yet it may need to be developed in this world
where kids (and all of us) are exposed to relentless advertising. Drinking
warm/hot water and teas is a good habit for those living in the colder
climates. Adding splashes of juice is helpful in getting kids to drink water
instead of sugary beverages. Also, adding a nutrient powder, many of which
are nicely flavored, provides a good start to a child’s day, or as
replenishment after a busy or active time. For children who are overweight
or who are fixated on sodas and sugary drinks, it will be a great lifetime
health benefit to switch them to water and lighter drinks, such as juice and
carbonated water combinations. Be a good example by drinking your water too!
10. Other General Ideas on Water
- Water your flowers and plants.
aromatherapy and flowered sprays to mist the air and your body, and like
plants, you can hydrate yourself.
- With airplane travel it’s easy to
experience dehydration, so drink your water and avoid salted foods and
- Many medications, such as diuretics, can cause dryness,
while others can cause water retention and bloating. Learn about any
medicines you take, even the natural ones. Mainly, when we take meds or eat
too much junk, we usually need to drink lots of water.
- The containers from
which we drink water are also important. I prefer glass or the harder and
more stable poly-carbonate plastic rather than polyethylene material which
emits plastic into the water more readily. Particularly avoid all plastic
containers for lemon water or the Master Cleanser, because the acids in the
lemon even leach more toxins.
- Bathe your body regularly. Soak in water for
the relaxation and healing it generates. Regular sweating, as in saunas,
physical work, sweat lodges, hiking, or eating chili peppers may help us to
live long and healthfully! Swimming is a great recreation and exercise.
Find a lake, river, or the ocean and have some great swim fun this summer.
Copyright Elson M. Haas, MD, 2002. All Rights Reserved.
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