One of the first things I ask patients when working through their health history is this: “Do you drink enough water every day?” This question and the subject of water can for so many be one of the hardest things to get right in their health care journey.

Consider that 71% of earth is covered by water and that our bodies consist of over 50% water, it is a really big deal. Some of our body parts consist of a much higher percentage than that, blood 90%, brain 85%, muscle and skin 70%. Just looking at those numbers, we can see that if we are not providing water to our system, we are making a big mistake.

Did you know that most of us (estimated 75%) do not get enough water and spend the day mildly dehydrated, which is not good for our overall health? Water carries nutrients through the system and aids in purification, kidney function, bowel function, joint lubrication, cooling and temperature control mechanisms, and chemical reactions at the cellular level.

Thirst is usually the first sign that you are running dry but that sensation does not kick in until you already low on water. This is not a great alarm system and the solution is to stay ahead of the game. Some signs of mild dehydration include daytime fatigue, dizziness, headaches and muscle aches or weakness. A 2% drop in hydration can result in problems with short term memory and concentration.

This is a huge “Did you know”? - water is also important for weight control. The body sometimes confuses thirst for hunger, partly because the thirst center is very near the hunger center in your brain. This is one of the benefits to drinking lots of water when you are trying to lose weight. You can often fool the hunger center. Water is the perfect weight-watcher beverage with zero calories. Think about the end of your day, brush your teeth early in the evening and drink a full glass of water, this is a great way to reduce hunger pangs.

When I ask patients the water question and they are not doing so good in their consumption, here are some of the answers I receive:

· I don’t like the taste of water.

· When I do drink water, I have to use the bathroom more often.

· I drink two glasses of water per day

· I take a diuretic or fluid pill so I don’t need to drink extra water

I understand that all of these answers can be hurdles to drinking enough water throughout the day but when we don’t jump over these hurdles we will struggle to get to optimal health.

The question above often leads to another question: “How much water do I need to drink each day to stay hydrated?” The rule of thumb would be ½ your body weight (measured in pounds) in ounces of water per day. If you are like me and weight about 200lbs, you would need to drink about 100oz per day. I would be happy if you drank 8 – 8oz glasses or 2 quarts per day, this is about the size of standard pitcher.

The quality of water is another thing. Optimally, drinking filtered or reverse osmosis water would be best. This removes toxins and bugs so that your bodies don’t have to deal with them on top of staying hydrated. I had a whole house water filter installed several years ago so not only are we drinking filtered water but we are also showering and bathing in it as well.

How will I know if I am hydrated? The easiest way is to look at the color of your urine. Dark urine is a sign that you are dehydrated, you would want to have clear urine except in the case of taking your vitamins as your urine will be vibrant yellow for about 3-4 hours after consuming it. If you can pee clear for most of the day you are doing a great job hydrating.

We have a device at the pharmacy called a Bio-Impedance Analysis or BIA, that not only measures percent fat and muscle, but also can measure the percentage of water that makes up your body and also the percent of intra-cellular (in the cell) and extra-cellular (outside the cell) fluid. It is common sense that we would want to have an appropriate amount of water in our body but why would we test the amount of water in and outside of our cells? Optimally we want our cells to be hydrated. Think of the cell like a grape, when it is hydrated, it is plump, when it is dehydrated, it is like a raisin. What do you want your cells to look like?

This BIA is a great test because even if you are drinking plenty of water, you may not be absorbing those fluids into the cells. To make that happen you need to have the appropriate amounts of electrolytes and minerals in your body. These nutrients are necessary for your body to drive the fluid into the cells and also to hold onto and retain the water. When your diet is not optimal being on a good multi-vitamin/mineral formulation along with a product loaded with electrolytes can help you positively change your fluid status. The product I like to use is appropriately called Dynamic Hydrate. It is a delicious, naturally flavored hydration complex formulated with a balanced profile of key minerals, electrolytes, vitamins, taurine, and carnosine. These ingredients work in synergy to support optimal hydration and promote healthy electrolyte balance. Just as importantly, Dynamic Hydrate is free from artificial additives and sugars that can actually hinder your performance and health.

Here are some tips and hints in your hydration journey:

· Set an alarm every hour to “drink up” – 2 to 4oz at a time

· Add fresh fruit to your water to give it a little lift

· Consider adding an electrolyte powder to your water to not only give it a boost but to add some flavor to it

· Fill a pitcher of water in the morning and try to drink it gone by the end of the day

· Drink water at the same times every day so it becomes a habit – I try to do it while I’m driving to and from work

My staff and I would like to help you out so stop by the pharmacy or call to schedule a consultation for help in both your hydration and health journey. Until next time, be vigilant about your health!!