Hydrate

Water is an essential part of all life. It restores and brings balance to all systems of the body, influences health outcomes, and represents a fundamental exchange between humans and the Earth. We can only survive for a few days without water. The adult body is approximately 60% water.

Are you dehydrated?

Dehydration is prevalent in most populations, especially among athletes, children, and older adults. A fluid deficit of 4% decreases performance, causes headaches, irritability, behavioral issues, and fatigue. Dehydration also impairs muscle endurance and decreases muscle strength. The fluid depletion of more than 8% may cause death.

Dehydration can be difficult to diagnose among the population. There are three types of dehydration “(1) isotonic- in which net salt and water loss is equal, (2) hypertonic- loss of water/ excess of salt and (3) hypotonic- loss of salt/ excess of water. Hypertonic dehydration occurs from not drinking enough water, resulting in an osmotic pull of water from the intracellular compartments causing cellular dehydration and shrinkage.

Proper water intake is highly individualized and can be difficult to measure as a collective. Many experts say drink half of your body weight in fluid ounces daily. Popkin, et al. suggest that “there are major gaps in knowledge related to the measurement of total fluid intake and hydration status at the population level; there are also few longer-term systematic interventions”. The proposed adequate daily water intake is defined in the United States by the Institute of Medicine, who recommend 3.7 L of water for men and 3.0 L for women. These needs fluctuate depending on individual weight, health, age, amount of physical activity, and other underlying conditions.

The over consumption of modified and processed fluids can lead to dehydration. Over consumption of caffeine, alcohol, energy drinks, detoxes and cleanses can lead to depletion and dehydrated state. Caffeine use may also be associated with anxiety, sleep problems, digestive problems, as well as, dehydration creating compounding effects in the body. Detoxes and cleanses consist of “detoxification” programs that may include laxatives, which can cause diarrhea that can become severe enough to create dehydration and electrolyte imbalances.

The Movement of Water

The movement and manipulation of water by industry and government effects the health and quality of entire ecosystems. The water, soil, wildlife, and plants are all impacted by built environments where water is dammed, piped, and treated in facilities. The human movement of water can create drought or depleted ecosystems where water has been taken.

From an interconnected view point, water creates life. Water represents an indisputable interdependence that influences the entire global ecosystem. Protecting fresh water resources like ground water, rain, rivers, creeks, and lakes brings balance and offers health and well being to all.

Water is essential to life, and a life force of its own. Water is cleansing and purifying to the spirit or higher self. Mark Nepo (2020) says “Spirit like water is a source of life. We cannot live dry” (p. 368). This fundamental need for water and exchange of life-giving energy feels spiritual in nature. Water baptisms, ritual waters, ceremony, rain dances, and other ancient mythologies all acknowledge the fundamental element water.

The physiological effects of hydration influence emotional balance, mood, and behavior. Simply consuming adequate amounts of water can improve the effects of dehydration within an hour, actually closer to 20 minutes. 

Eating a hydrating diet full of fresh fruits and vegetables can bring balance to a depleted state of the body. A hydrating diet includes water bound fruits and vegetables like tomatoes, cucumbers, bell peppers, mango, grapes, strawberries, coconut, celery, watermelon, cantaloupe, and honeydew melon. Electrolytes like sodium, calcium, potassium, and bicarbonate help repair body tissues, regulate nerve and muscle function, blood pressure, and replenish fluids in the body. There are traces of these electrolytes already found in water.

Further Efforts

There are many tools available to check water safety and quality online. For example, The EPA offers Consumer Confidence Reports that provide water quality and water supplier information that says where the water comes from and what is in it. There are also a variety of ways to ensure safe water like investing in filtration systems or boiling water before consumption.

Community collaboration brings awareness to the consumption and availability of local clean drinking water. Conducting research on the life cycle of local water resources may include learning about local water treatment facilities or getting involved with local government water initiatives. Community involvement helps ensure water safety and accessibility for citizens.

We must protect water.

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