Does water really flush out toxins from your body. How much water should you drink daily. Is bottled water superior to tap water. Discover the answers to these questions and more in our comprehensive guide on hydration myths and facts.

The Importance of Hydration: Understanding Water’s Role in Our Bodies

Water is an essential component of the human body, making up approximately 60 percent of our total mass. It plays a crucial role in numerous bodily functions, from regulating temperature to aiding digestion and protecting vital organs. Given its importance, it’s no surprise that staying well-hydrated is a key aspect of maintaining good health.

Jen Scheinman, RD, a dietitian based in Ossining, New York, emphasizes the critical nature of water in our daily lives. She states, “Water is critical for so many of our body’s daily functions.” The Centers for Disease Control and Prevention (CDC) further elaborates on water’s roles, highlighting its importance in temperature regulation, digestive processes, and protection of the brain and spinal cord.

Debunking the 8 Glasses a Day Myth: How Much Water Do You Really Need?

For years, the advice to drink eight glasses of water a day has been circulated as gospel. However, this one-size-fits-all approach is not supported by scientific evidence. In reality, fluid needs vary significantly based on factors such as age, sex, activity level, and body size.

According to the National Academies of Sciences, Engineering, and Medicine, the recommended daily fluid intake is:

• Women: approximately 2.7 liters (11 cups) of total fluid
• Men: about 3.7 liters (16 cups) of total fluid

It’s important to note that these recommendations include fluids from all sources, not just water. In fact, about 20 percent of our daily fluid intake comes from the foods we eat, as stated by the Academy of Nutrition and Dietetics.

Georgia Chavent, RD, director of the Nutrition and Dietetics Program at the University of New Haven, provides insight into the origin of the “8 glasses” myth. She suggests it may have stemmed from old recommended daily allowances that matched water requirements to calorie requirements. However, current guidelines from the Institute of Medicine are more comprehensive and include recommendations for total beverage consumption, not just water.

The Truth About Water and Toxin Flushing: Separating Fact from Fiction

Can water really flush toxins from your body? While water doesn’t directly neutralize toxins, it does play a crucial role in the body’s natural detoxification processes. The kidneys, in particular, rely on adequate hydration to effectively eliminate certain waste products.

Amy Hess-Fischl, RD, CDE, of the University of Chicago Kovler Diabetes Center, explains the relationship between hydration and waste removal: “If the body does not have sufficient water, then metabolic wastes will not be removed as efficiently as they should. In essence, the body would be holding in toxins instead of expelling them, as is required for proper health.”

The National Kidney Foundation supports this view, stating that without enough water, the kidneys cannot perform their job properly. Thus, while water itself doesn’t flush out toxins, it provides the means for your body to do so effectively.

Bottled vs. Tap Water: Unveiling the Truth About Water Quality

Is bottled water really superior to tap water? Despite common perceptions, the answer is not as clear-cut as you might think. In the United States, tap water is strictly regulated by the Environmental Protection Agency to ensure its safety for public consumption.

Jen Scheinman points out that tap water may even have some advantages over bottled water. “Tap water often contains fluoride, a mineral that helps prevent tooth decay and promote dental health,” she notes. The American Cancer Society reports that fluoride is now used in the public drinking water supplied to about 75% of Americans.

However, it’s important to acknowledge that water contamination can occur, particularly in buildings with old pipes or faucets. The CDC warns about potential contamination from lead, copper, or bacteria in such cases. If you’re concerned about water quality, Scheinman recommends using a water filter as a cost-effective and environmentally friendly alternative to bottled water.

Hydration and Skin Health: Dispelling Common Misconceptions

Does drinking more water lead to more youthful, vibrant skin? While this belief has been popular for years, recent research suggests that the link between water consumption and skin appearance is not as direct as once thought.

Amy Hess-Fischl clarifies, “Unless the individual is severely dehydrated, drinking large quantities of water will not prevent dry skin. Basically, the moisture level of skin is not determined by internal factors.” Instead, Mayo Clinic indicates that external factors such as skin cleansing routines, environmental conditions, and existing skin conditions play a more significant role in determining skin moisture levels.

Dr. Michael Jacobs, a board-certified dermatologist and associate professor of dermatology at Weill Cornell Medical College, supports this view. He suggests that while severe dehydration can affect skin appearance, moderate changes in water consumption are unlikely to have a noticeable impact on skin health for most people.

The Role of Hydration in Physical Performance and Cognitive Function

How does hydration affect your physical and mental performance? Research has shown that even mild dehydration can have significant impacts on both bodily and cognitive functions.

A study published in the Journal of the American College of Nutrition found that mild dehydration (1-2% loss of body weight) can impair cognitive performance, particularly in tasks requiring attention, memory, and psychomotor skills. Physical performance can also suffer, with dehydration leading to decreased endurance, increased fatigue, and reduced motivation.

The American Council on Exercise recommends drinking 17-20 ounces of water 2-3 hours before exercise, 8 ounces 20-30 minutes before exercise, and 7-10 ounces every 10-20 minutes during exercise. This helps maintain optimal hydration levels for peak performance.

Hydration Strategies: Tips for Staying Properly Hydrated

How can you ensure you’re getting enough fluids throughout the day? Here are some practical strategies to maintain proper hydration:

1. Listen to your body: Drink when you feel thirsty. Thirst is your body’s natural signal that it needs more fluids.
2. Check your urine: Pale yellow urine generally indicates good hydration, while dark yellow or amber urine suggests you need to drink more.
3. Eat water-rich foods: Fruits and vegetables like watermelon, cucumbers, and tomatoes can contribute to your daily fluid intake.
4. Carry a water bottle: Having water readily available can encourage you to drink more throughout the day.
5. Set reminders: If you tend to forget to drink, set regular reminders on your phone or computer.
6. Flavor your water: If you find plain water unappealing, try adding slices of lemon, cucumber, or berries for natural flavor.

Remember, while water is an excellent choice for hydration, other beverages like herbal tea, milk, and even coffee can contribute to your daily fluid intake. However, it’s best to limit sugary drinks and alcohol, as these can contribute to dehydration.

Understanding Overhydration: Too Much of a Good Thing?

While dehydration is a common concern, it’s also possible to drink too much water. Overhydration, also known as water intoxication or hyponatremia, occurs when the body takes in more water than it can process, leading to dangerously low sodium levels in the blood.

Symptoms of overhydration can include:

• Nausea and vomiting
• Headache
• Confusion
• Seizures (in severe cases)

Overhydration is rare in healthy individuals with normal kidney function, as the body can usually excrete excess water through urine. However, it can be a concern for endurance athletes or people with certain medical conditions that affect fluid balance.

The key is to listen to your body and drink when you’re thirsty, rather than forcing yourself to consume a set amount of water regardless of your needs. If you’re engaging in intense physical activity or exercising in hot conditions, consider using electrolyte-rich sports drinks to help maintain proper fluid balance.

The Impact of Caffeine on Hydration: Debunking the Diuretic Myth

For years, it was believed that caffeinated beverages like coffee and tea had a significant diuretic effect, leading to dehydration. However, recent research has challenged this notion.

A study published in the journal PLOS ONE found that when consumed in moderation, caffeinated beverages do not lead to dehydration. In fact, they can contribute to daily fluid intake. The study concluded that the diuretic effect of caffeine is mild and does not offset hydration.

However, it’s important to note that caffeine can have other effects on the body, including increased heart rate and blood pressure in some individuals. As with all things, moderation is key. While you can count your morning coffee towards your daily fluid intake, it’s still a good idea to include a variety of beverages, especially water, in your hydration routine.

The Role of Electrolytes in Hydration

When discussing hydration, it’s crucial to understand the role of electrolytes. These are minerals in your blood and other bodily fluids that carry an electric charge. They play a vital role in maintaining proper fluid balance, muscle function, and nerve signaling.

Key electrolytes include:

• Sodium
• Potassium
• Calcium
• Magnesium
• Chloride

While water is essential for hydration, it’s the balance of water and electrolytes that truly matters for optimal bodily function. This is why sports drinks, which contain electrolytes, can be beneficial during intense or prolonged exercise, especially in hot conditions where you lose electrolytes through sweat.

For most daily activities, a balanced diet provides sufficient electrolytes. However, if you’re engaging in intense physical activity, experiencing illness with vomiting or diarrhea, or exposed to extreme heat, you may need to pay extra attention to replenishing both fluids and electrolytes.

Hydration and Weight Management: Separating Fact from Fiction

Can drinking more water help you lose weight? While water itself doesn’t have any magical fat-burning properties, staying properly hydrated can support weight management efforts in several ways:

1. Satiety: Drinking water before meals can help you feel fuller, potentially reducing calorie intake.
2. Metabolism: Some studies suggest that drinking cold water may temporarily boost metabolism as your body works to warm the water to body temperature.
3. Calorie-free alternative: Choosing water over high-calorie beverages can significantly reduce overall calorie intake.
4. Exercise support: Proper hydration is crucial for optimal exercise performance, which in turn supports weight management.

A study published in the journal Obesity found that adults who drank water before meals lost more weight than those who didn’t. However, it’s important to note that water is not a substitute for a balanced diet and regular physical activity in a comprehensive weight management plan.

The Environmental Impact of Water Consumption Choices

As we consider our personal hydration habits, it’s also important to reflect on the broader environmental implications of our water consumption choices. The production, transportation, and disposal of bottled water have significant environmental impacts.

According to the Pacific Institute, the production of bottled water requires up to 2,000 times the energy cost of producing tap water. Additionally, plastic water bottles contribute to the growing problem of plastic pollution in our oceans and landfills.

Choosing tap water or using a reusable water bottle with a filter can significantly reduce your environmental footprint. If you’re concerned about tap water quality, home filtration systems can be a more eco-friendly alternative to bottled water.

Some ways to reduce the environmental impact of your water consumption include:

• Using a reusable water bottle
• Installing a home water filtration system
• Choosing tap water when dining out
• Supporting policies that protect and improve public water systems

By making mindful choices about our water consumption, we can support both our personal health and the health of our planet.

The Future of Hydration: Emerging Trends and Technologies

As our understanding of hydration evolves, so too do the technologies and products designed to support optimal fluid intake. Some emerging trends in the field of hydration include:

1. Smart water bottles: These devices can track your water intake and remind you to drink throughout the day.
2. Hydration monitoring wearables: Some fitness trackers now include features to estimate hydration levels based on factors like activity and heart rate.
3. Personalized hydration plans: Companies are developing algorithms to create customized hydration recommendations based on individual factors like body composition, activity level, and climate.
4. Enhanced waters: Products infused with vitamins, minerals, or plant extracts claim to offer hydration plus additional health benefits.
5. Waterless beauty products: In response to water scarcity concerns, some cosmetic companies are developing products that require less water to use.

While these innovations can be helpful tools, it’s important to approach them critically and remember that for most people, listening to your body’s thirst cues and maintaining a balanced diet is still the most reliable way to stay properly hydrated.

As research in the field of hydration science continues, we can expect to gain even more insights into how water and other fluids impact our health and well-being. Staying informed about these developments can help us make better decisions about our hydration habits and overall health.

11 Myths and Facts About Hydration and Drinking Water

If there’s one piece of health advice everyone can agree on, it’s that drinking water is good for you.

“The human body is made up of roughly 60 percent water [per the U.S. Geological Survey] water, and it’s critical for so many of our body’s daily functions,” says Jen Scheinman, RD, a dietitian based in Ossining, New York. Among water’s many roles in the body, it helps regulate body temperature, aids digestion, and protects the brain and spinal cord, according to the Centers for Disease Control and Prevention (CDC) — which is why it’s so important to stay well hydrated. “We naturally lose water through sweat and urine, and even breathing, so we need to drink plenty of fluids to replace what we’ve lost,” Scheinman says.

For such a basic drink, however, water is still surrounded by plenty of intrigue: How much should you drink? Still or sparkling? How do you know when you’re getting enough — or too much?

Many myths about water have been around for years. Find out what’s true and what’s not, based on the latest research, with this roundup of common misconceptions and facts everyone should know about the water they’re drinking.

1. Everyone Needs to Drink 8 Glasses of Water a Day

Myth You may have heard that eight glasses of water is the standard to strive for, but this rule of thumb isn’t one-size-fits-all. Fluid needs vary by your age, sex, activity level, and body size. As a general rule, the National Academies of Sciences, Engineering, and Medicine recommends that women get a total of about 2.7 liters (L), or 11 cups, of fluid and men get about 3.7 L (16 cups) per day of any fluid, not just water. This intake accounts for both beverages and foods, since foods provide about 20 percent of our daily fluids, according to the Academy of Nutrition and Dietetics.

“No one can figure out where this ‘eight glasses of water’ came from, but I believe it came from the old RDA [recommended daily allowance] for water that matched water requirements to calorie requirements,” notes Georgia Chavent, RD, director of the Nutrition and Dietetics Program at the University of New Haven in West Haven, Connecticut. “The new requirement from the Institute of Medicine is much more generous and includes recommendations for total beverage consumption, not just water.”

2. Drinking Water Flushes Toxins From Your Body

Fact Though water doesn’t necessarily neutralize toxins, the kidneys do use water to get rid of certain waste products. If you don’t drink enough water, your kidneys don’t have the amount of fluid they need to do their job properly, according to the National Kidney Foundation. “If the body does not have sufficient water, then metabolic wastes will not be removed as efficiently as they should,” explains Amy Hess-Fischl, RD, CDE, of the University of Chicago Kovler Diabetes Center. “In essence, the body would be holding in toxins instead of expelling them, as is required for proper health.”

3. Bottled Water Is Superior to Tap Water

Myth It’s not uncommon to prefer the taste of bottled water to tap water, but that doesn’t mean it’s actually better for you in terms of health. “Bottled water is not necessarily superior in quality compared with tap water. In the United States, tap water is strictly regulated by the Environmental Protection Agency to protect public drinking water and make sure it is safe to drink, says Scheinman. Water from the faucet may even have some benefits you won’t find in a bottle. “Tap water often contains fluoride, a mineral that helps prevent tooth decay and promote dental health,” Scheinman points out. According to the American Cancer Society, fluoride is now used in the public drinking water supplied to about 3 in 4 Americans.

That said, water contamination from lead, copper, or bacteria is possible in buildings with old pipes or faucets, according to the CDC. If you’re concerned about contamination in tap water, Scheinman recommends using a water filter like Brita or Pur as a lower-cost, lower-waste choice than bottled water.

4. Drinking Water Can Help Keep Your Skin Moist

Myth While it used to be believed that staying properly hydrated led to youthful, vibrant skin, the reality is that the amount of water you drink probably has very little to do with what your skin looks like. “Unless the individual is severely dehydrated, drinking large quantities of water will not prevent dry skin,” Hess-Fischl says. “Basically, the moisture level of skin is not determined by internal factors.” Instead, according to Mayo Clinic, external factors such as skin cleansing, the environment, and skin conditions determine how dry the skin is or will become.

Board-certified dermatologist Michael Jacobs, MD, associate professor of dermatology at Weill Cornell Medical College in New York City and medical technology director at Cortina, agrees. “Drinking a lot of water alone cannot prevent dry skin,” he says. “Dry skin is linked to low oil and lipid levels in the skin’s membrane, and since lipids help prevent water loss, people can still be at risk of dehydrated skin if there are not sufficient lipids to prevent it.”

5. Drinking Water Helps You Lose Weight

Fact Drinking water won’t specifically trigger weight loss, but it can aid in the process. Water replaces other calorie-laden beverages in the diet, causing you to reduce your overall number of calories. Plus, it can make you feel fuller, so you may eat less at each meal. That could be why a study published in October 2018 in Clinical Nutrition Research revealed that people who drank water before a meal consumed fewer calories when it came time to eat.

There is also some evidence that drinking water may play a role in increasing metabolism, something known as “water-induced thermogenesis.” Some research found that drinking extra water throughout the day led to a slight increase in total calorie burn for the day (around 200 calories), but further research is needed.

6. Yellow Urine Is a Sign of Dehydration

Myth It can be, but not all yellow urine is cause for alarm. “Dark yellow urine may be a sign of dehydration,” says Tanya Zuckerbrot, RD, owner of Tanya Zuckerbrot Nutrition in New York City. “The kidneys filter waste products and reabsorb water and other useful substances from the blood, so they control the volume and concentration of urine output. ” Research has found that dehydration leads to increased urine concentration, turning your urine dark yellow. “Ideally your urine should be straw yellow in color,” Zuckerbrot says. Other factors, though, such as taking a multivitamin, can also lead to yellow urine.

According to Scheinman, dark urine could also be a sign of another underlying condition, not just low fluid levels. “If someone notices a sudden change in the color of their urine, or it remains dark even after hydrating, I’d recommend they go to a doctor to get it checked out,” she says. Some kidney and liver disorders can cause dark urine, according to Mayo Clinic.

7. If You’re Thirsty, You Are Already Dehydrated

Myth If you start to feel thirsty, then you are headed in the wrong direction and should grab a drink of water, but thirst doesn’t necessarily mean you’re dehydrated. Hydration is measured by the concentration of chemicals dissolved in the liquid part of the blood. Research has found that an increase of as little as 1 percent in this concentration can trigger thirst. Actual dehydration, on the other hand, is a more serious issue that comes with other symptoms besides hankering for some water. Some signs of serious dehydration include extreme thirst, less frequent urination, fatigue, and dizziness, per Mayo Clinic. Pay attention to whether you’re experiencing dehydration symptoms besides just thirst. If so, it’s definitely time for a drink.

8. You Need Sports Drinks, Not Water, to Function at a High Level in Athletics

Myth (Usually) Sports drinks may have fancier advertising campaigns, but in most situations, water is really all you need to get the fluid necessary to participate in most athletic endeavors. “Adequate fluid, especially water, is most important for athletes of all ages as it is the single most important way the body has to transport nutrients and energy and remove heat during exercise,” says Chavent.

On the other hand, people who compete in highly strenuous activities, like endurance running or long-distance cycling, may need to supplement their water intake with sports drinks to offset the electrolytes they lose due to heavy sweating over long periods of time. A joint position paper from the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine states that sports beverages may be consumed before, during, and after exercise to help maintain blood glucose concentration, provide fuel for muscles, and decrease risk of dehydration and dangerously low sodium. But this doesn’t apply to most people who are simply exercising to get fit at the gym, for instance.

9. It’s Possible to Drink Too Much Water

Fact People with certain health conditions can put themselves at risk of complications if they drink too much water. “People with some heart conditions, high blood pressure, or swelling of the lower legs [edema] need to avoid excess water,” says Hess-Fischl. “If you have a history of kidney problems, especially if you have had a transplant, consult your doctor before increasing your fluid intake.”

As for what too much water looks like, it can vary from person to person. “Everyone’s fluid needs differ based on height, weight, activity level, and environment,” says Scheinman. “While there’s no specific limit, I’d question anyone who is drinking much more than the recommended amount if they are not losing a lot of sweat. If that’s the case it would be a good idea to be checked out by a healthcare provider.” Symptoms of serious overhydration include confusion, nausea, vomiting, and coordination problems, according to Mayo Clinic.

10. You Should Not Reuse Plastic Water Bottles

Fact Plastic water bottles can present several risks to people who drink their contents and then fill them up time and again. “These bottles leach chemicals into your water after multiple uses,” Hess-Fischl explains. When researchers tested tap water that had been stored in reusable plastic bottles, they turned up several hundred different chemical substances, including several that are known to be potentially harmful to human health, according to a study published in the Journal of Hazardous Materials in May 2022.

Hess-Fischl also cautious that plastic bottles, if not properly cleaned, may also harbor bacteria from your mouth. But another finding of the same study was that machine washing bottles increased the migration of chemicals into the water. Single-use water bottles aren’t intended for cleaning at high heat, such as in a dishwasher, and the elevated temperatures make these bottles more likely to disperse chemicals into the water they contain. For a bottle you can use over and over, opt for a durable material like stainless steel, which can withstand hot temps and won’t break easily.

11. Sparkling Water Isn’t as Hydrating as Still

Myth Since the rise of flavored seltzers, rumors have circulated that these beverages don’t hydrate the body as well as regular water. Fortunately, this simply isn’t true. According to the CNN, sparkling water is just as hydrating as noncarbonated.

Not only do these beverages restock your fluid supplies, they can also be a pleasant flavor detour from the usual h3O. “Sparkling water is a great way to hydrate if you don’t enjoy still water. Even flavored seltzers, as long as they don’t have added sugar, can be a great choice instead of plain water,” Scheinman says.

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Why Drink More Water? See 6 Health Benefits of Water

It’s no magic bullet, but the benefits of water are many.

Written by Kathleen M. Zelman, RD, LD, MPH

Americans seem to carry bottled water everywhere they go these days. In fact, it has become the second most popular drink (behind soft drinks). But water lovers got a jolt recently when we heard that a new report had found that the benefits of drinking water may have been oversold. Apparently, the old suggestion to drink eight glasses a day was nothing more than a guideline, not based on scientific evidence.

But don’t put your water bottle or glass down just yet. While we may not need eight glasses, there are plenty of reasons to drink water. In fact, drinking water (either plain or in the form of other fluids or foods) is essential to your health.

“Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day,” says Joan Koelemay, RD, dietitian for the Beverage Institute, an industry group.

Kaiser Permanente nephrologist Steven Guest, MD, agrees: “Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health,” he says.

When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.

Here are six reasons to make sure you’re drinking enough water or other fluids every day:

1. Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

“Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves,” says Guest, who is also an adjunct professor of medicine at Stanford University.

When you’re low on fluids, the brain triggers the body’s thirst mechanism. And unless you are taking medications that make you thirsty, Guest says, you should listen to those cues and get yourself a drink of water, juice, milk, coffee — anything but alcohol.

“Alcohol interferes with the brain and kidney communication and causes excess excretion of fluids which can then lead to dehydration,” he says.

2. Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

“What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake,” says Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan.

Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

3. Water Helps Energize Muscles. Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. “When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer,” says Guest.

Drinking enough fluids is important when exercising. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don’t expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD.

“Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration,” he says. “But once you are adequately hydrated, the kidneys take over and excrete excess fluids.”

You can also help “lock” moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in.

5. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine, explains Guest. “Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate,” he says.

When you’re getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.

If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates, Guest warns.

6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation.

“Adequate fluid and fiber is the perfect combination, because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly,” says Koelemay.

If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:

1. Have a beverage with every snack and meal.
2. Choose beverages you enjoy; you’re likely to drink more liquids if you like the way they taste.
3. Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
4. Keep a bottle of water with you in your car, at your desk, or in your bag.
5. Choose beverages that meet your individual needs. If you’re watching calories, go for non-caloric beverages or water.

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10 reasons to drink more clean water

We hear about the need to drink enough clean water all the time. According to statistics, 50% of the world’s population suffers not at all because of its absence, but because of ignorance of their own need for drinking water.

Water is the fountain of youth. Scientists believe that the aging process is directly related to the lack of fluid in the cells, because with age the amount of water in the body decreases, the feeling of thirst becomes dull and the body literally dries up. That is why older people need to be especially careful to consume enough fluids.

Calculating how much water your body needs is very simple. If the daily requirement is 30 ml of fluid per kilogram of weight, then the well-known norm of 2 liters of fluid per day is valid only for people with an average weight of about 70 kg. If you are distinguished by a heroic build, you need to drink more. Also, if your favorite dish is a pork chop or a bacon sandwich, don’t be surprised to find yourself swollen. The fact is that our body releases liquid during the oxidation of proteins, fats and carbohydrates, and most of the water is released during the processing of fatty foods. So fats are a serious burden not only for the liver, but also for the kidneys.

Warm or cold?

Do not drink water on the go, taking a sip from a bottle. If this becomes a habit, the receptors in the mouth lose sensitivity, and the feeling of thirst is gradually dulled. This happens especially often with older people. It’s best to start the day with one or two glasses of water to create a “liquid depot” from which the body can draw moisture throughout the day.

Too cold water is dangerous not only because of the risk of catching a sore throat. An icy liquid, drunk after a hearty meal, causes the body to evacuate undigested food into the intestines. This leads to indigestion and other digestive problems. The optimum temperature of the liquid is 7-15 degrees.

Fans of mineral water should remember that only table mineral water with a salt content of no more than 1-2 g per 1 liter is suitable for the daily menu. Medicinal waters should not be drunk too often, like every medicine – they have contraindications.

What would you like?

Despite the fact that pure water is considered the best way to quench moisture, we still can hardly do without tea or fruit juice. There is nothing wrong with that: both tea and juice are good sources of moisture. But it is better to refuse sweet sodas and fruit nectars: too much sugar in these drinks can lead to extra pounds and metabolic disorders. For example, one glass of sweet soda contains approximately 20 g of sugar, that is, four pieces of refined sugar!

10 reasons to drink more pure water

Very often, nutritionists, nutritionists and even doctors pay much more attention to food and the calorie content of these products, often forgetting that the body needs a sufficient amount of solvent to deliver nutrients to the cells as intended. At the same time, the feeling of thirst is often confused with the feeling of hunger, and instead of a glass of water, a person is looking for “something tasty”. Water is the most common solvent on Earth, and the more impurities it enters our body, the less positive the effect of its use. Tea, coffee, milk, juices and other liquid foods are certainly useful, and often necessary, but they are unable to fully replace ordinary clean water.

1. Our blood is 80% water, which is necessary for the creation of new blood cells. Our bones are 50% water, and water is essential for bone renewal.
2. Drinking enough water reduces pain in your body by improving the condition of the lymphatic system.
3. The lymphatic system is a network of nodes, vessels and containers that removes harmful substances from the tissues of your body and constantly needs water. Water dissolves and removes toxins and waste products from your body.
4. Water is involved in lubricating your joints and reduces pain in them, protects against early wear.
5. Water improves metabolism.
6. Overweight people often do not consume enough water.
7. Water maintains the body’s temperature balance.
8. Water creates adequate conditions for the electrical functions of your nervous system.
9. The brain and nervous system of one person, according to research, produce about 60 watts of electricity, so the deterioration of conductivity due to dehydration leads to a slowdown in reaction and thought processes.
10. Water reduces appetite. Therefore, any diet must begin with proper water intake. Every organ in your body needs water.

Does drinking water with lemon really remove toxins from the body? EcoWater

Does drinking water with lemon really remove toxins from the body?

In the era of health blogs and diet fads, we’re getting a steady stream of information about new superfoods, nutritional supplements, and ways to lose weight. Photos of people with perfectly clear skin, slim figures and toned muscles are accompanied by catchy headlines promising that by following certain rules, you too can look like the models in these photos.

Among the latest trends is drinking lemon water, a popular practice promoted by many health blogs as a way to “detox” the body and aid in weight loss. However, there is no conclusive scientific evidence that this approach actually delivers the promised benefits. Below are the advantages and disadvantages of drinking lemon water.

Benefits of Drinking Lemon Water

The main health benefits of drinking lemon water are probably due to vitamin C, which improves iron absorption and helps your immune system function properly. Vitamin C is also an antioxidant that helps protect the body’s cells from damage. Reducing cell damage means reducing the risk of many diseases, such as diabetes, obesity, and cardiovascular disease. Lemons also contain citrus flavonoids, plant compounds that also help reduce inflammation. Research Reports 2019reported that citrus antioxidants and flavonoids may improve glucose tolerance and insulin sensitivity.

Another benefit of drinking lemon water is that it tastes good! Lemon is a great flavoring addition, and lemon water can act as a drink replacement for people trying to eliminate sugary drinks from their diet. If you have issues with dehydration during the day or don’t like the taste of plain water, drinking fruit water is an easy way to stay hydrated throughout the day.

Disadvantages of drinking lemon water

Can you drink lemon water every day? The main risk associated with regularly drinking lemon water is potential damage to your teeth. Lemon water is safe to drink, but due to the acidity of lemons, drinking it regularly can erode your tooth enamel over time. This makes the teeth more sensitive to the hard texture of food and temperature changes, and promotes cavities. Luckily, lemon water drinkers can avoid tooth decay by drinking it through a straw and brushing their teeth immediately after drinking.

Does drinking water with lemon cleanse the body?

No. The idea of ​​detox is to remove harmful toxins from the body, but the human body already naturally gets rid of toxins through digestion. There is no evidence that any type of “detox diet” detoxifies the body or provides any measurable health benefits. In fact, lemon water can interfere with the body’s natural detoxification process.

Lemon water does not contain fiber, so if a person restricts their dietary calorie intake, the colon cannot effectively remove toxins and waste products during digestion.