Water: A Key nutrient to staying healthy!

The idea of clean water is something everyone can get on board with as water is key to life. Without water the planet would be much hotter and life would be more difficult to sustain. All living beings would fight to survive. Our very body is composed of about 60% water and any more than a few days without it, we would not survive. According to an article in USGS, the human body is composed of about 60% water and of that the brain, heart, lungs, skin, muscle, and kidneys are composed of 73%, 83% , 64%, 79%, and 31% water respectively.

Not only does water taste good on a hot day but it also helps to hydrate our systems cells as well as helping to regulate our body temperature. As it gets hot outside, we as humans sweat and drinking water helps to rehydrate us and keeps us from becoming dehydrated which can lead to heat injuries which can become a serious medical situation.  Aside from the more serious concerns, water helps to carry nutrient to our cells, reduces bacteria from our bladder, aids in digestion, improve motility of our colon to help rid waste from our system, normalizes blood pressure, cushions our joints, regulates body temperature and helps with electrolyte balance, helps with satiety, is the base for our cerebral spinal fluid that helps function as a shock absorber.

Some sources may say that it is necessary that we drink 1 gallon of water per day. A concern with that is that we are not all the same, we do not all have the same body weight, caloric needs, workout intensities, or even workout focus. Therefore, why would we all have the same hydration needs. For example, a 120 lb female who does moderate muscle endurance-based activities in a place like Montana likely does not have the same hydration needs as her 220 lb male counterpart who spends his workouts performing high intensity and long-distance racing in a place like Hawaii. Other factors that influence water intake needs might be medications a person is taking, location they live in such as sea level versus mountain living, outside temperatures, overall activity level. A rule of thumb I tend to go by is take your body weight in pounds, divide by two and that number is the number of ounces to consume daily. Do note that this is a guide and not a hard and fast rule due to the previously mentioned factors and one should consult their physician first. Other forms of water one might be consuming is in the form of milk, fruit, coffee, teas, food in general.

One of my favorite new “supplements” is a product called LMNT. I typically add one or maybe two packets to my water when I am going to do an endurance or long strength session where I might find myself sweating a lot and need to replenish my electrolytes. Not only do I find it helpful, it also does not have artificial colors, dyes, sugars or really much else other than sodium, potassium and magnesium. It does come in an array of great flavors. My personal favorites are Raspberry Salt, Watermelon Salt, and Chocolate Carmel Salt. You can find this at www.drinkLMNT.com

References:

1)Water Science School: The water in you: Water and the human body. May 22, 2019

2) LeWine, HE, MD. How much wter should you drink. There is no one size fits all answer, as fluid needs vary among individuals. May 22, 2023.