Water: the Forgotten Nutrient
When you think of nutrients, what comes to mind? Proteins? Fats? Carbohydrates? Vitamins and Minerals? We often don’t hear water mentioned as a nutrient and yet is an essential nutrient we can’t live without. We can last weeks without food, but only a few days without water.
Do you get tired or fatigued during the day? Suffer from food cravings? What about getting headaches or migraines? Do you get anxiety? There are lots of reasons you may experience these symptoms and one of those reasons might not be what you would expect.
You might be dehydrated.
The Role of Water
Water has numerous important roles that help keep our body functioning smoothly. Water helps in transporting nutrients, oxygen, and waste products to and from cells. Bones and joints are cushioned and lubricated by the presence of water. Digestion runs more smoothly with proper hydration. Communication between cells is improved with adequate hydration. Even our body temperature is regulated by the amount of water in us.
Electrolytes
Electrolytes are ions that are charged positively or negatively that help move water around the body and in and out of cells and tissues through the process of osmosis. Electrolytes help carry electrical currents through the water providing a form of communication in the body. Keeping the pH of our body balanced is also a function of electrolytes.
The minerals sodium (Na), potassium (K), magnesium (Mg), calcium (Ca), phosphorous (P), and chloride (Cl) are electrolytes. Eating a nutrient, mineral-rich diet generally gives us enough electrolytes to keep us hydrated. Adding electrolytes to our water can help with better absorption of water. Lots of different electrolyte powders or drops are out there. We just need to be very aware of any added unnecessary ingredients, like sugar.
Dehydration
It doesn’t take much to be dehydrated. If the body’s water content drops as little as 2% signs of dehydration can occur. The most common sign is fatigue. Thirst, dry mouth, dark urine, muscle cramps, anxiety, cravings, and headaches are all early dehydration signs. Chronic dehydration can lead to heartburn, joint pain, back pain, dizziness, constipation, colitis, and exhaustion.
Water can not be stored by the body, so we have to consume water daily. Most of our water is excreted by the kidneys. Other ways we lose water is through the skin, lungs, and GI tract.
Drink Up
The body can produce some of its water needs but only about 8%. The rest we need to ingest either by food or water. Food typically accounts for about 28% of our daily water needs. The remaining 64% we must drink directly.
Hydration is a very bioindividual thing making it difficult to give exact numbers on how much to drink. At the first signs of thirst we need to drink. This can be tricky as we age as our thirst signals start to decline.
We can also pay attention to the color of our urine. Generally our urine should be lighter the more hydrated we are. It’s important to note the diet, medications, and vitamins can affect our urine color too.
Drink a glass of water first thing in the morning. You’ve just gone 8 hours or more with no water. Your body needs some! This also gives you a head start on your overall water consumption for the day.
Sip on water throughout the day. Drink especially between meals. Drinking a bunch of water at meals could dilute your stomach acid leading to other digestive issues.
Keep in mind if you are very active or at altitude, hydration needs increase.