Why Water?

We all know that water is essential to our survival and daily functions, but how deeply does water affect our long term well-being, both cognitively and physically? Adults who stay well hydrated appear to be “healthier, develop fewer chronic conditions, such as heart and lung disease, and live longer compared to those who may not get sufficient fluids” according to a National Institutes of Health study, which spanned across 25-30 years and had more than 11,000 participants. Of those participants, adults who were less hydrated were more likely to show signs of overall advanced biological aging and had a greater chance of dying prematurely. 

The Benefits of Water 

Being properly hydrated provides us with a plethora of benefits, ranging from temperature regulation, nutrient transportation, energy, flushing out waste, acting as a shock absorber for our brain and spinal cord, and lubricating our joints, all of which play a role in prolonging our lives. The sodium average sodium level in a health adult is from 135-146 mEq per liter of blood, and the NIG study found that those in the higher end of that range, with 142 mEq/L or higher were 10-15% more likely to have a higher biological age compared to those with lower levels, and 64% more likely to develop chronic diseases such as heart failure, stroke, artery disease, lung disease, diabetes, and dementia. The National Heart, Lung, and Blood Institute said that decreased levels of water in the body is the most common factor that increases sodium in the blood. As hydration keeps your joints more lubricated, you can move without pain, leading you to be able to exercise with ease and lead a less sedentary lifestyle, habits which are already a positive for heart health. Hydration also stimulates blood flow by helping the body to remove toxins and to secrete hormones that accelerate aging by negatively affecting the kidneys. 

While most of us know the human body is on average made up of 60% water, the brain itself is composed of 73% water. To operate, the brain cells need that balance between water and other elements to function, and without proper hydration you start to see symptoms such as: 

• -  Difficulty focusing
  
• -  Impaired short-term memory
  
• -  Difficulty recalling long-term memories
  
• -  Impaired ability to perform mental calculations
  
• - And overall slower cognitive functioning.

Researchers found that short-term memory and visual sustained attention improved after fluid consumption, which ultimately keeps our brains attentive and at work.

How much water should we be drinking?
There is not one straight answer, as multiple factors such as exercise, diet, body weight, and external factors such as climate, however the NIH does recommend 3,000 ml of water for men (approximately 12.7 cups), and 2,500 ml for women (about 10.6 cups). It is also expected that we are getting some of our water intake from fluid-rich foods such as: strawberries, cantaloupe, lettuce, cabbage, spinach, and soups. 

Surprisingly, you can also be consuming too much water without being aware of it. In the same way you can get headaches from being dehydrated, over-consuming water can also cause headaches as the electrolytes in our blood can become too diluted. In more extreme cases, drinking an excessive amount of water in a short period of time can lead to hyponatremia, meaning the sodium levels in the blood get too low and can cause severe medical consequences such as brain swelling and seizures. 

What kind of water? 

When discussing which kinds of water are the best for you, most health sites and journals will advise drinking mineral and alkaline water as they are the most nutrient dense providing essential minerals including magnesium, sulfate, and provides the body with electrolytes that are vital to key functions in the body. 

However these are recommendations that go beyond the focus of hydration, and ultimately our number one priority should simply be drinking safe, uncontaminated water. 

Thank you for reading,

-Breath