10 Tips On Staying Healthy w/ Water

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10 Tips on Staying Healthy with Water

by Elson M. Haas M.D., Medical and Creative Director, Preventive

Medical Center of Marin, Inc.;

Medical and Creative Director, Preventive Medical Center of Sonoma;

Author, Staying Healthy with Nutrition, Staying Healthy with the

Seasons, A Diet for All Seasons, The Detox Diet, a Cookbook for All

Seasons.

 

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1. Proper hydration with water is essential. Most of us need at least

six to eight 8-ounce glasses of good, clean drinking water daily.

Coffee, alcohol, and sodas or other sugary beverages do not count

toward our daily two quarts of liquids as they do not hydrate our

tissues and often have the opposite effect, causing dehydration.

Water is the best choice for proper hydration. However, herbal teas

and fresh juices do count because of their high water content;

furthermore, fresh fruits and vegetables in the diet do add to our

water intake. Water is second in importance to air, which we need by

the minute. We can survive about a week without water, whereas most

of us can live as long as six weeks without food. Water supports our

immune system and flushes toxins from the lymph system and body. Our

bodies are about 70% water—10 to 12 gallons! In fact, brain and

muscle are about 75% water and blood is 85% water content. Except for

bone and fat tissue, most of our body is water.

 

2. Finding the right water balance for each of us is also important.

This is based on our body size, level of physical activity, exercise

and sweating, the local climate, and our diet. A diet that is dry and

high in proteins and fats creates a need for even more water to flush

these foods healthfully through our system. The average American

drinks only 4.6 servings/cups of water a day, or 36 ounces. That's a

bit shy, especially when most of us do not consume our share of fresh

fruits and veggies.

 

Water drinking should be a habit, something we do without having to

think about it. Only one third of Americans claim they drink eight

glasses of water a day; 28% have three or fewer servings, and nearly

10% say they don't drink water at all. The most frequent reason given

by Americans for not drinking water is lack of time, as reported by

21% in a recent survey.

 

Like anything, preparation saves time and allows us to engage in

these healthier habits. Prioritize water hydration. And during hot

weather, drink 2 to 3 glasses more than usual. When we have a cold,

or for many illnesses and symptoms, like headaches and allergies, it

is helpful to hydrate the body fully with water and herbal teas. We

can know this by our urinary output, generally every couple hours

during the day.

 

3. EXERCISE—every month I tell you to move your body! Create a

consistent and sometimes challenging program. It's so important to

your health.

 

And remember that when you exercise regularly and sweat, you need

more fluid replacement. Drink before (2 cups 1-2 hours before) and

after your workout (1-2 cups), and during exercise if it's

appropriate. Drink cool temperature water, and don't depend on thirst

to tell you; drink anyway!

 

Take your walks, go on hikes, ride a bike, and work out with weights

at home or at a gym. Even try something new, like a yoga class.

Stretch out your body and stay flexible and youthful. Before and

during exercise, drink fluids and particularly water, to reduce body

temperature, moderate cardiovascular stress and improve performance.

After a strenuous workout, it's important to replace the fluids

you've lost.

 

As Jack LaLanne says in his recent Share Guide (May/June 2002)

interview, " Exercise is king, Nutrition is queen. Put them together

and you have a healthy kingdom. " (A less patriarchal word for what

men and women share could be a " sharedom " or " equi-dom, " or make one

up you like.)

 

4. Good, clean water is not a given. Most city waters, and even

wells, are suspect for contamination with microbes and chemicals. I

believe it is wise to invest in an appropriate filtration system

since water is such an important component of our body. The best is a

Reverse Osmosis unit or a Solid Carbon block type filter; what's most

effective for your home use depends on what your water concerns are

and how much water you need. (See references in the Safe Water Tips

at the end of this newsletter.)

 

Many people also buy bottled water from natural springs, or water

bottled after filtration. If you use a consistent brand, check it out

by calling the company and asking for a report. You may also want to

look into an alkaline water unit. There is interesting research on

drinking water that is more alkaline or that contains added

bicarbonates (and may include calcium and magnesium salts), and on

this water's balancing, healing effects.

 

5. Dehydration is a very common problem that nearly every one of us

experiences at some time. Every cell in our body requires water to

function—to bring in nourishment and carry away toxins. When these

functions aren't performed fully due to dehydration, a range of

symptoms can occur. At even 1% dehydration, most people get thirsty,

which is the body's warning sign. Dehydration can cause dry mouth,

flushed skin, fatigue, lightheadedness, headache, or impaired

physical performance, as well as lapses in concentration. Headache

may be a sign of increased toxicity. Other problems from more chronic

dehydration include constipation and poor digestive function, dry and

itchy skin, a reduction in urine output, and even an increased

incidence of painful kidney stones.

Remember my favorite slogan, " Dilution is the solution to pollution. "

 

So, drink your water!

 

6. Add some nutrients to your water and it may make it healthier and

more palatable for you. Some folks do not like to drink plain water;

they just have distaste for it. If so, try various bottled waters to

see if there is one you like. Add some lemon, lime, or a tea bag to

give it some flavoring. Water can also be flavored with some orange

or apple juice, or some nutrient powders like Emergen-C or another

vitamin/mineral combination available at your store. My family starts

each day with nutrient-rich water and juice. Warming drinks include

herbal and green teas, lemon water, chai, and vegetable broth.

Starting the day with a cup of hot water can awaken you and your

digestion. Hot water sipped through the day is a popular therapy for

illness in Asia.

 

7. The best time to drink water is first thing in the

morning--ideally two or three glasses. I also encourage people to

drink between meals rather than too much while eating, as increased

fluids dilute the strength of our digestive juices and lower the

efficiency of digestion and assimilation.

 

For those working to lose weight, drinking a couple glasses of H2O

about 30 minutes before meals will hydrate the tissues, calm the

appetite and likely lower the amount of food consumed. Water is also

so important to healthy skin and good circulation, to staying young

and healthy. To summarize, the ideal times to drink water are:

 

First thing in the morning, when you wake up

Mid-morning

Mid-afternoon

 

8. Water and weight loss is an important topic, so here's a bit more.

Focus mainly on vegetables and other wholesome foods and away from

processed and sweetened high-calorie foods and snacks. Definitely

switch from the caloric, sugary sodas and other drinks to pure Water.

And drink several glasses when arising and 30 minutes before planned

meals.

 

Make this a priority, and make it fun and tasty. Review Tips number 6

and 7 above for further ideas, plus number 3 for your exercise

motivation.

 

Carry water with you so you have it available. Have a couple fruits

daily, plus make and consume homemade vegetable soups.

 

9. Kids need water too. Children don't handle heat and dehydration as

well as adults, and the younger they are, the greater the concern.

Diarrhea and subsequent dehydration and malnourishment may be the

number one cause of death in kids throughout the world. Elders need

water too. They are also sensitive to dehydration and the effects of

hot weather. Heating and cooling of the body can be accomplished with

warm or cool foods and beverages. This is a natural inclination, yet

it may need to be developed in this world where kids (and all of us)

are exposed to relentless advertising. Drinking warm/hot water and

teas is a good habit for those living in the colder climates. Adding

splashes of juice is helpful in getting kids to drink water instead

of sugary beverages. Also, adding a nutrient powder, many of which

are nicely flavored, provides a good start to a child's day, or as

replenishment after a busy or active time. For children who are

overweight or who are fixated on sodas and sugary drinks, it will be

a great lifetime health benefit to switch them to water and lighter

drinks, such as juice and carbonated water combinations. Be a good

example by drinking your water too!

 

10. Other General Ideas on Water

 

Water your flowers and plants.

Use aromatherapy and flowered sprays to mist the air and your body,

and like plants, you can hydrate yourself. With airplane travel it's

easy to experience dehydration, so drink your water and avoid salted

foods and alcohol beverages. Many medications, such as diuretics,

can cause dryness, while others can cause water retention and

bloating. Learn about any medicines youtake, even the natural ones.

Mainly, when we take meds or eat toomuch junk, we usually need to

drink lots of water. The containers from which we drink water are

also important. I prefer glass or the harder and more stable poly-

carbonate plastic rather than polyethylene material which emits

plastic into the water more readily. Particularly avoid all plastic

containers for lemon water or the Master Cleanser, because the acids

in the lemon even leach more toxins.

 

Bathe your body regularly. Soak in water for the relaxation and

healing it generates. Regular sweating, as in saunas, physical work,

sweat lodges, hiking, or eating chili peppers may help us to live

long and healthfully! Swimming is a great recreation and exercise.

Find a lake, river, or the ocean and have some great swim fun this

summer.

 

 

Elson M. Haas, MD has been in medical practice for over 25 years and

was instrumental in the development of the field that he has termed

Integrated Medicine. He is the founder and director of the Preventive

Medical Center of Marin, an integrated health care facility in San

Rafael, California, where he specializes in Family and Nutritional

Medicine, Detoxification, and Individualized Health Programs. His

books include: Staying Healthy with the Seasons (fully revised 20th

Anniversary 2003 edition) Staying healthy with Nutrition, The False

Fat Diet, The Staying Healthy Shopper's Guide, The Detox Diet, and A

Cookbook for All Seasons.

 

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