Hydration 101: Our Best Tips for Hydration and Water Quality
It is no surprise how important water is to our physiological health. Water makes up about 60% of our body. However, it is important to consider factors like how much, how often, and what kind of water is most beneficial and safe for health. This week, we have dedicated the blog to covering the importance of clean, safe water for proper hydration.
Being properly hydrated is incredibly important so that the majority of your body can function. Seriously, most of the human body could not function without water, which is why the effects of dehydration are so deleterious. Dehydration manifests as thirst sensation, dry mouth, decreased urination, fatigue, and nausea. In the warmer months it is especially crucial to be mindful of your water intake and notice if you begin to experience that group of symptoms.
First, you may be wondering how much water you need to drink to be properly hydrated. The answer to this question depends on several factors such as sex, age, genetics, and medications like diuretics. Four-eight cups of water per day is generally sufficient for most healthy individuals. Water with added electrolytes can be beneficial after exercise to replenish what was sweat out. We recommend consulting with your provider to determine how much water you specifically need each day.
Apart from how much water you need, another consideration is how often to drink water. For proper hydration, it is important to not gulp all those four-eight cups of water down all at once. Water intake needs to be spaced out throughout the day. One to two cups every hour should do the trick. We recommend keeping a cup of water or tea at your desk and a bottle with you while you are on the go so you always have some at your disposal.
Water quality is also incredibly important as some water without filtration can harbor heavy metals and other pollutants from agricultural run off and other sources. We recommend being aware of what toxins may be present in your household water supply because those toxins can be carcinogens or manifest in other illness due to toxin overload. A free, useful tool from the Environmental Working Group (EWG) allows you to see what may be lurking in your water. Another way to test your water quality is through a company called Doctor’s Data. They have a water test to test for heavy metals, pH, and fluoride. You can obtain the test without a requisition from a provider here. Please reach out to their customer service through this link.
If you happen to discover that your water is contaminated, you may wonder what you can do to purify your water supply. After all, the water we drink is not the only water that affects our health. Shower and sink water from the bathroom contributes, as does water used for cooking. We recommend a reverse osmosis filter as that is the best way to remove the most contaminants. Carbon filters are another option which are commonly used for pitcher filters. While they are more economical up front, keep in mind the filter needs replaced about every 3 months.
PIM wants to hear from you! We want to hear your tips for clean drinking water! Do you find this article helpful? Share your thoughts in the comments below or on our Facebook and Instagram!
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Sources:
https://www.healthline.com/nutrition/how-to-rehydrate#1.-Water
https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink