Healthy HydrationApr 22, 2019
We all know drinking water is good for us. After all, the adult human body is made up of about 60% water. It is essential for optimal organ function and overall wellbeing. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery, with 31% water. You can see why we definitely need to consume water on a regular basis. The problem is that people don’t typically consume enough water daily for a variety of reasons. In some cases they just don’t realize how much they should be drinking or they just don’t like to drink plain old water when there are so many other flavorful options out there. Either way, I’ll break down some tips for making sure you are at peak hydration levels to keep your body and it’s organs functioning properly.
Before I get into ways of making sure you are getting enough water, or how much you need daily, I want to cover a little more of the background of what water actually does in our bodies. One of the main purposes of water in the body is to be a carrier. It helps regulate body temperature through sweating, and helps remove waste through urination. When our bodies are fully hydrated that means we have sufficient body water levels for our tissues and organs to function correctly. It is crucial to maintain water balance to stay fully hydrated so the body can complete its functions properly. This is where the amount of water coming into our bodies is equal to the amount of water going out. Maintaining this balance helps regulate physical and mental performance in adults.
If we do not maintain this balance we risk suffering from dehydration, with mild to severe effects. Due to the fact that water if regularly moving out of our bodies throughout the day. We lose water from our bodies daily through breathing, the skin, as well as urination and defecation. The average sedentary adult loses about 2.5 liters of water a day. This water is typically replaced by drinking beverages and eating foods. All foods contain some water, some just contain much more than others. In fact, one third of a persons water needs are obtained through food. Fruits and vegetables are 80-95% water, meats are 50% water, and grains have as much as 35% water.
Because many factors influence the amount of water we lose, we need to adjust our water intake accordingly. A persons activity level, environmental exposure, and illness can all affect the amount of water needed to maintain proper water balance. This is important to understand so that we do not let our bodies become dehydrated. Water intake should be increased when exercising, performing a hard physical activity, or when exposed to extreme heat and hot weather conditions. It is equally important to stay hydrated when you are ill, due to symptoms such as diarrhea, vomiting, and fever, which can cause large amounts of water loss.
If the body loses more water than it takes in, the effects of dehydration begin to set in. Dehydration stimulates the brain’s thirst center to take in more fluids. If water intake can not be met then the effects of dehydration begin to intensify and is evidenced by decreased sweating and urination. Then as the body tries to maintain blood pressure, water moves from the inside of cells to the bloodstream. Causing tissues to begin to dry out and cells to shrink an dysfunction. If not reversed, dehydration can result in a coma and cause kidney, liver and brain damage.
Since dehydration symptoms range from mild to severe, they can include thirst, sleepiness, headaches, dry mouth, reduced urine production and muscle weakness. These symptoms only worsen if additional fluids are lost. Even though humans can live for about one month without food, they can only live three to five days without water. Just another important reason to make sure you are intaking enough water.
While thirst may be a simple yet effective indicator of dehydration for adults, as reported by the Institute of Medicine, children often lack the ability to identify or communicate their needs making them more vulnerable to water imbalance. This makes voluntary drinking of water a key behavior for maintaining proper water balance.
So how much water is enough water? That all depends on several factors. The amount of water a person needs will vary based of age, gender, climate, activity level and health. According to the Food and Nutrition Board 2004 of the Institute of Medicine, in temperate climates, the average daily intake of water through beverages by age should be 0.9 liters per day for 1-3 year olds, 1.2 liters for 4-8 year olds, 1.6 liters for 9-13 year old girls, 1.8 liters for 9-13 year old boys, 1.8 liters for 14-18 year old girls, 2.6 liters for 14-18 year old boys, 2.2 liters for females over the age of 19, and 3 liters for males over the age of 19.
As you can see, it is difficult to figure an amount that works for everyone. Studies in Europe generally recommend drinking 1.5 liters of water per day which corresponds to eight glasses of water, while in the U.S.A. recommendations are higher. It requires awareness, knowledge, and an honest assessment of your own personal habits to develop healthy hydration habits. You might even have to keep a water journal or log to track the amount of water you are consuming daily. Something that can now be done very easily with smart phone or watch apps like WaterLogged.
There is still one problem. Lots of people do not like the taste of plain water when there are so many flavor filled options like fruit juices and soft drinks. These are loaded with sugar and not something we should be drinking all day everyday. So whats the solution? The answer is here in the form of our watermelon flavored Organic Replenisher.
This great hydration supplement is packed with hydrating ingredients like coconut water, lemon, mineral salts, strawberry, Acai and Himalayan pink salt. These are natural sources of electrolytes that mother nature provides for us. We just simply put them all together with other powerful recovery ingredients like goji berry, maca root, cherry, maitake mushroom, ginger, green tea, turmeric, beet root, spirulina, and chlorella to make the best hydrating recovery drink out there!
With a great watermelon flavor and only 2 grams of natural sugars, this is one flavorful way to make sure your body is fully hydrated and that you are maintaining proper water balance. It will help you replenish and rebuild your body after putting in work in the gym or just keep you healthy and hydrated while you go about your day. Organic Replenisher is truly a supplement for anyone and everyone who needs to stay hydrated, which is all of us!