We’ve all heard the statistics: our body is comprised of 55–75 percent water, blood is 80 percent water, the
human brain is 95 percent water, the lungs are composed of nearly 90 percent water…water is not only the
body’s most plentiful nutrient, it is arguably its most essential. The development and long-term health of all
your body’s systems are highly dependent on hydration levels. While you can survive several weeks without
food, only three days without water can cause severe and often fatal health consequences. Optimal health is
highly dependent on being mindful of your hydration levels.
WHY WATER?
Maintaining proper cellular water levels supports the
development of the brain, skin, bones, and pretty much
every other body system. Adequate water intake has
even been shown to naturally suppress appetite, promote
healthy metabolism, and support weight loss efforts.1
More concerning are the acute and chronic effects of
dehydration. Acutely, short periods of dehydration cause
your body to ration water, resulting in short periods of
symptoms that may be mistaken for illness such as acid
reflux, muscular cramps, headache, nausea, and even
allergies. Chronically, miniscule decreases in body water
levels can have drastic long-term effects on a number of
body systems. In response to cellular water loss, the blood
becomes thicker, causing impeded blood flow that results
in elevated blood pressure. Furthermore, blood cholesterol
rises and your brain actually shrinks. A team of scientists
in the UK found that losses in blood water levels as
minute as 1.1 percent, something that can occur with as
little as 90 minutes of high-intensity physical activity
without fluid replenishment, can shrink the brain as much
as a year of normal aging or 2.5 months of Alzheimer’s
Disease.2 This reduction in mass forces the brain to
work harder, leading to struggles in short and long-term
memory, problem solving, and other general cognitive
tasks. If the condition persists, the results could be fatal.
GETTING THE RIGHT AMOUNT
What constitutes adequate hydration is a simple question
without a definitive answer. Few countries have developed
water intake requirements, and those that have offer
guidelines primarily based on population-level metrics,
which are of little relevance to your specific needs3. How
much water you need to consume to maintain proper
hydration is largely determined by your gender, size,
physical activity levels, and diet. Those who are very
physically active may need more; if your diet consists of
a lot of whole fruits and vegetables then you may require
less. The most recent rule of thumb is to divide your
weight in pounds by two and drink that many ounces of
water daily. The most important thing to remember is that
drinking too much water (hyponatremia) is very hard to
do, but drinking too little can have drastic consequences.
So, just drink.
WHAT ABOUT OTHER LIQUIDS?
One of the primary hydration issues comes about because
people often replace water with sugar-rich and stimulantinfused
substitutes, which have a host of other side
effects. That fruit smoothie, while chock-full of vitamins
and minerals, is also very high in sugar, predominantly
fructose, which in large amounts has metabolic effects
similar to alcohol.4 Soda and coffee may be even worse.
While the most recent research has dispelled the long-held
belief that caffeine is a diuretic,5 it has been linked to
everything from raised blood pressure to insomnia and
even increased heart attack risk.6, 7 Replace those energy-dense
and nutritionally-void drinks with a glass of water.
BRAIN’S RESPONSE TO THIRST
Drinking enough water to maintain proper hydration
levels is quite complex, having both physiological
and neurological mechanisms, and intracellular and
extracellular compartments. This intricate system
requires the coordination of receptors sites all over the
body which are linked to neural pathways in the brain
that process information. In essence, our thirst impulses
are regulated by a negative feedback loop between
several internal organs and the brain. The majority of
this neurological regulation occurs in the hypothalamus,
which constantly monitors blood volume, pressure,
and concentrations of sodium within the blood. When
excessive fluid loss occurs, as a result of anything
from excessive sweating to diarrhea, or blood sodium
concentration rises due to eating foods loaded with
sodium, the hypothalamus sends messages to encourage
increased fluid intake. This feedback loop is a very
sensitive mechanism, responding to changes in blood
water concentration less than 1 percent. Despite the
persistent myth that “if you are thirsty, it is too late,” your
body is actually very efficient at regulating hydration.
If you are becoming dehydrated and aren’t purposely
ignoring the signs, you’ll know it.
Benefits of Hydration
Flushes out toxins
Aids in weight loss
Prevents headaches
Helps digestive system
Boosts brain power
Improves skin complexion
Increases energy
REFERENCES
Journal of Natural Science, Biology, and Medicine. 2014; 5(2):340-344.
Human Brain Mapping. 2011; 32(1):71-79.
Nutrition Reviews. 2010; 68(8):439-458
Journal of the American Dietetic Association. 2010; 110(9):1307-1321
Journal of Human Nutrition and Dietetics. 2003; 16(6):411-420
American Journal of Hypertension. 2003; 16(1):63-66 7. European Journal of Epidemiology. 2015; 30(3):209-217
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent disease.