H2O--Are You Drinking Enough?

Hydration is an essential part of our health and wellbeing, but is just drinking any water good enough?  During the course of our day, we lose water through perspiration, urination, and respiration.  This process is equivalent to 8-10 cups per day.  No wonder the recommended drinking amount is 8-10 cups of water per day, right?  But what if there is a deficit from days prior?  Does one need to make up for it?  And does the type of water matter?  

Besides making up 50-65% of body composition, water is essential for the building of cells.  It acts as an insulator to help with body temperature, hence, perspiration and respiration.  Water is used to metabolize proteins and carbohydrates that are used as food.  It is the primary component of saliva and aids in swallowing our food.  Water also lubricates joints, insulates the brain, spinal cord, and organs.  Water is also needed to flush away wastes and toxins from the body via urine.  As a principle solvent, water is used to dissolve minerals, soluble vitamins and other nutrients.  Water also carries oxygen and nutrients to our cells.  Without water, our body will cease to thrive, and when it’s dehydrated, our health is compromised.  

All water is not created equal.  There is bottled water that is purified and bottled water that is from a spring. There is tap water from the city and tap water from the well in the country.  Then there is distilled water and filtered water.  Is one better than the other?  The other thing to consider if you are keeping track of water consumption, is how much caffeine is being consumed?  Caffeine is a diuretic and will remove water from the body leaving it even more dehydrated.  So if caffeine is a consumed, more water is needed to offset the loss. So, is there one type of water that is better than another?  The answer is yes and no.  In the United States, we have the safest water on the planet, yet billions of dollars are spent each year on bottled water.  What’s wrong with using tap water?  Let’s break this down.

Purified bottled water, like Dasani and Aquafina, has been processed to remove any chemicals or contaminants and comes from any source.  It can be purified through distillation, deionization, reverse osmosis, and carbon filtration.  The pH of purified bottled water ranges from 4.5 – 5.0, which is acidic (Coke has a pH of 2.5)

Spring bottled water, like Deer Park or Fiji, comes from an underground source and may or may not have been treated and purified.  Although it sounds appealing to think of this water coming from a rushing spring along a snow-capped mountain, studies have found contaminants present in spring water.  The good news about spring water is the pH of 6.3 – 7.0 is more in line with alkalinity. 

City tap water comes straight from the faucet and treated to remove contaminates that would make us sick.  Chemicals are added to dissolve particles in the water, the through filtration and disinfection, the water is then tested for purity.  Some of chemicals used are chlorine and chloramine.  These chemicals are used to kill parasites, bacteria, and viruses and protect the water until ready for use.   The pH of tap water is typically 7.5.

Well tap water comes straight from the ground through rocks using a pump.  It has not been treated or tested for purity.  Sediments and toxins such as fertilizers are frequently found in well water, and should, therefore, be tested periodically.  The source of the water comes from an unknown origin and could be contaminated miles upstream.  Well water can be tested at local water companies.  The pH is typically right at 7.5.

Distilled water is water that has undergone a process through which pure H2O is boiled out of its contaminants.  Water is boiled and the steam is captured and cooled, thus becoming distilled water.  What’s left behind is all the contaminants but also minerals. My herbal teacher says this is hungry water as water seeks to attract minerals and thereby leaches minerals from the body.  My research found that this isn’t necessarily true, especially if you are eating a well-balanced diet with plenty of fruits and vegetables.  The pH of distilled water is 5.8.  Remember the neural pH is 7.  Anything above that is alkaline and anything below is acidic.

Purified water has had the chemicals and contaminants removed, but may still have minerals. Water can be purified through reverse osmosis, distillation, and deionization.  The pH varies depending on the process in which the purification was achieved.  It can be anywhere from 5 – 7.5.

The answer as to which water is best lies in your own comfort level. Disease will thrive in an acidic environment, yet some of those seemingly harmless water in bottles are acidic. If using bottled water, choose spring or artisan water. Typically, the purified water is the most acidic. Consider using the water from the tap. If the taste isn’t good, add a filter. Use your own water bottle or drink from a glass. The cost of bottle water is not only an expense out of pocket, but an expense to the environment. As a society, we really need to reduce our carbon footprint. By using your own water bottle, there will be less waste to deal with.

The main takeaway is to stay hydrated during the day.  In the summer, we naturally lose more water and it’s important to drink even more.  In the winter, though, it’s easy to be dehydrated because we don’t often think about and remember to hydrate.  So how can you tell if you’ve had enough water? Ummm…urination is the marker for whether there has been enough water consumption. When urine is almost clear, the body is hydrated. Urine that is dark yellow with a malodor signals dehydration and more water consumption is needed.

Make water consumption interesting by infusing it with lemons, lime, cucumbers, etc.  I often make my own herbal tea and add some to my water bottle.  That way I am not only staying hydrated, but I’m also giving my body plant medicine.  Now that’s a win, win!

Health Bite: Drink (water) to your health.

All Water is NOT Created Equal

Sometime BC (before children), my husband and I drove across the mountain to a larger city.  I needed to stop, so he pulled into a convenience store.  When I got back into the car, I said to Joe, “You’re not going to believe what I just saw!  There was bottled water FOR SALE!  Can you believe someone would buy water when it’s FREE?”  That seems decades ago…well it was decades ago; my how things have changed.

The United States has some of the safest water in the world.  Treatment centers test the water prior to allowing it into the public for consumption, yet the population at large purchases bottled water.  Other countries in the world are certainly not as fortunate to experience clean water, but we can actually drink ours from our kitchen or bathroom sink.

According to the Beverage Marketing Corporation, in 2014, the U.S. bottled water market neared 11 million gallons and Americans consumed 34 gallons of water per person.  By the end of the decade, bottle water is expected to be the largest beverage category by volume in the United States.  Water is free from calories, artificial ingredients, and our body needs this important substance for health.  Are you wondering why I’m discussing water yet?  What most people don’t realize is all water is not equal.

Dasani and Aquafina are manufactured by Coke and Pepsi, respectfully. Both have a pH under the optimal standards of 6.5 – 8.5.  We want to be as close to a pH of 7.0 as possible.  When the pH falls below 6.5, there is an acidic attack going on in our mouth.  This attack disrupts enamel and root surfaces raising the incidence for cavities and gingivitis.  Soft drinks have a pH range from 2.38 to 4.75.

Below is a table that lists the pH of some of more popular waters sold:

           BRAND                                pH

• Vitamin water 3.4

• Propel Zero 3.5

• Aquafina 4.0

• Dasani 4.5

• Perrier 5.5

• Poland Spring 5.8

• Crystal Geyser 6.0

• Deer Park 6.3

• Smart Water 6.5

• Great Value Walmart 6.5

• Arrowhead 6.8

• Evian 7.0

• Fiji 7.5

As we get older, our mouth becomes drier.  The tendency is to drink water to “wet our whistle.”  Medications can make the mouth very dry as does smoking.  When the mouth is dry, bacteria stick to the teeth.  Many people will drink water to help the dryness, but what choice we make can be a difference in our health.  To fight off disease, our bodies need to remain more alkaline.  The typical American diet sets us up for an acidic body, and then we drink some acidic bottled water.  The body is then ripe for disease to take place.  If bottle water is what you do, then here a few tips to bring it back to basic.  Place a half teaspoon of baking soda in the water or squeeze the juice of half a lemon into the bottle.  Both will raise the pH to be more basic and healthy place. The best choice, in my opinion, it to purchase a good-quality, stainless steel or glass water bottle and fill it from either the sink or filtered refrigerated water.  Water used to be free, but we have turned the corner here in American, making water one of the best selling beverages.  No wonder Coke and Pepsi wanted in on this market.

Heath bite:  Not all bottled water is equal.

Staying Sugar Free

It's the time of year where sugary foods are found at the office, parties, and at home. Baking goodies as gifts has been a way to let others know you are thinking of them.  Sugar cravings can become strong and temptations are difficult to resist for those who have a sweet tooth. How is a person to maintain a healthy lifestyle with so much eye candy? Here are a few tips that can help:

1. Protein up:  Protein is a plays a valuable role in balancing the blood sugar levels. Often times when a craving for sugar or carbohydrate hits, what is needed is a good source of protein. It's also digested at a slower rate than carbohydrates and the protein-rich foods are usually low on the glycemic index.

2. Balanced sugar level:  When sugar is ingested, blood sugar levels spike and that "sugar rush" is reached. Whatever goes up, comes down and that crash can leave the body feeling sluggish and desperate for another sugar fix. Stabilize the blood sugar by consuming meals that include a mix of complex carbohydrates, fiber, healthy fats and protein. Since this mix will take a while to break down and absorb, the blood sugar level will be more balanced and cravings for sugar will be reduced.

3. Drink water:  Staying  well hydrated improves digestion, reduces pain, lubricates joints, fuels cells, transports chemical messengers throughout the body, enhances kidney function, and keeps up feeling energized. Studies show drinking water prior to a meal will prevent overeating and may lead to weight loss. When satiety is reached, there is a less likely chance of indulging in a cookie or a slice of cake.

4. Go to sleep:  Sleep deprivation increased the production of the hunger hormone, ghrelin. When the body is sleep deprived, the chances of eating junk food like pizza and candy are greatly increased. These foods activate the reward centers of the brain which indicates likely unhealthy choices will be made when the body is really craving is sleep. Try to get at least 7-8 hours of sleep per night and those sugar cravings will reduce or may even disappear altogether.

5. Sip some tea:  Before reaching for a sugary snack, brew a cup of tea first. By the time the water gets hot and the tea seeps, the craving will likely pass. Choosing a tea with spices like cinnamon, ginger or turmeric will help regulate blood sugar.

6. Keep sugar out:  The best way to beat sugar cravings is to not purchase them in the first place. If the sugary treats aren't in the house, there is a less likely chance of temptation. Instead stock the pantry and fridge with fresh vegetable, fruits, nuts, seeds, spices and teas that is in ready reach when a craving or hunger strikes.

health-bite: fight off sugar cravings