Water is an incredibly important aspect of our daily lives. We drink water, cook with water, bathe in water, and participate in many other activities involving water.
• Roughly 70% of the adult body is made up of water.
• How much water should you drink? It varies based on your health, how active you are, and where you live. The Institute of Medicine determined that an adequate intake for men is roughly 3 liters (13 cups). The adequate intake for women is 2.2 liters (9 cups). On average, a healthy person can drink up to three gallons (48 cups) of water per day.
• Many of us has heard of the “8/8 rule”, or 8 ounces of water, 8 times a day. Why? Because it’s easy to remember. Since following this formula puts both men and women under their recommended daily adequate amount, it may not result in proper hydration for most people.
• A person can live for about a month without food, but only a week without water.
• EVERY system in your body depends on water to function properly. For example, water flushes toxins or waste out of vital organs (Digestive), carries nutrients to your cells (Circulatory), and provides a moist environment for ear, nose, and throat tissues (Respiratory). Your body uses water in its cells, organs, and tissues to help regulate temperature and maintain other bodily functions.
Dehydration- When your body uses more water than it’s taking in.
• You lose water through breath, perspiration, urine, and bowel movements.
• Symptoms of dehydration (MILD)
– Dry, sticky mouth
– Sleepiness or tiredness
– Decreased urine output
– Dry skin
– Dizziness or light headedness
• Symptoms of dehydration (SEVERE)
– Extreme thirst
– Irritability or confusion in adults
– Extreme fussiness or sleepiness in infants
– Very dry mouth, skin, and mucous membranes
– Lack of sweating
– Little or no urination- dark yellow or amber color
As massage therapists, we tell our clients to drink plenty of water. Why?
• Drinking water before a massage is recommended, as it makes it easier to perform deep work, because the muscles are easier to manipulate (think dry sponge vs. wet sponge).
• Drinking water helps the kidneys and other organs process the various waste substances, which move through our bodies, especially toxins released during a massage.
Tap, bottled, or filtered water?
• Tap water may contain heavy metals, traces of pharmaceutical medications, and other contaminates. It is safest to drink filtered water. Filtering water may also reduce the risk of drinking harmful microbes.
• Bottled water is expensive and hard on the environment. Only 23% of plastic water bottles are recycled. That leaves about 23 million tons of bottles pouring into landfills each year.
• Many bottled water distributors bottle and sell from a municipal water source (tap water) that has been filtered. The FDA regulates how these are labeled. Dasani, Aquafina, 7-11, Nestle, and Fiji are all brands that purify their water.
• There are plenty of options for filtering tap water. One of the major choices is reverse osmosis, which removes even fluoride (a very controversial water additive), resulting in pure and mineral-free water. The lack of mineral content causes reverse osmosis filtered water to have an acidic pH. Other popular water filters include carbon granular filters and carbon block filters, which are less expensive, but may allow some contaminates to pass through. Carbon block filters are the more effective of the two.
1. Read, Learn, and Know About Water http://www.allaboutwater.org
2. Nutrition and Healthy Eating http://www.mayoclinic.com/health/water/NU00283
3. The Health Benefits of Water http://www.everydayhealth.com/water-health/water-body-health.aspx
4. Dehydration http://www.mayoclinic.com/health/dehydration/DS00561/DSECTION=symptoms
5. Filtration www.webmd.com/diet/features/bottles-water-bottles-environment
6. Water and Massage http://www.lavidamassage.com/news/water.php
7. Labeling http://www.bottledwater.org/content/labeling-0