Do you get in your eight a day?
That?s how many glasses experts recommend for optimal health benefits of drinking water. I know, it seems like a lot and I?ll give you some ways to spruce things up later in the article. The bottom line is that drinking water benefits skin, kidneys, the gut, the brain and eyes.
Our bodies are approximately 60% water, and our muscles 80% water which is why it?s so important to get enough. In the US, water consumption is second to the most popular non-alcoholic drink, sugar soda. Pop is a problem because the sugar drinks lead to obesity, which leads to heart problems and stroke. Water, on the other hand, helps improve your body and its functions in ways you might not have heard of before.
Does drinking water benefit skin?
Rachel Nazarian, M.D., a board-certified dermatologist of the Schweiger Dermatology Group says yes, even though there hasn’t been a lot of research on the subject. Dr. Nazarian, interviewed for an article in 2015 for Women’s Health Magazine about the benefits of water and our skin, said the following in one of the best pieces I’ve seen on this subject,
?I?ve found that water makes a big difference in skin health,? says Nazarian. ?Without adequate water intake, skin appears duller, and wrinkles and pores more prominent.?
?I?ve even found that my patients tend to complain of more acne lesions when they?re dehydrated,? says Nazarian. ?We know that small changes in diet can affect the type of oil and sebum that your skin makes, which we know, in turn, can be associated with an increase in acne formation. Dehydration may work the same way to trigger these changes in the oil glands in the skin.?
?Although clinically, when skin is hydrated, it looks plumper, and the signs of aging are minimized, technically, on a histopathologic level [when examined under a microscope], the wrinkles are still there?and nothing has changed permanently,? says Nazarian. ?Hydrated skin minimized the appearance?so if you were to withhold water, the skin would show all the original signs of aging again.?
From the same article Dr. Julius Few, M.D., clinical professor of Plastic Surgery at the University of Chicago states that the various structures in the skin that support collagen to work effectively all require water. He also feels that water may help to decrease the concentration of oil on your skin.
?It is critical to have a stable balance of water to oil on the surface of skin,” says Few. “If the skin is too heavily covered in oil relative to water, this can lead to clogged pores with acne breakouts and blemishes.”
The take away is when we drink water throughout the day, and our skin is hydrated, the water helps plump the skin and helps to fill in the look of those pesky lines and wrinkles. When the skin is hydrated, it is plump and elastic. Dry skin can micro-crack and let in dirt and environmental particles that can lead to breakouts or irritations.
Remember that drinking water helps skin from the inside and you still need to take care of it from the outside. Proper skin care geared towards your skin type is critical and remember, keep it cruelty-free ALWAYS!
10 more reasons to drink more water
A bit of basic biology before we move on.
The Science of Sweat
Our bodies release sweat to help cool and regulate our body temperature. Sweat evaporates taking our body heat with it, therefore helping to cool us down. The body will use its water stores to make and release sweat, so we need to replenish the bodies store of water. If your bodies water store is not replaced on a regular basis and especially after sweating you?ll become dehydrated. Dehydration leads to headaches, dizziness, brain fog and lethargy. If dehydration is severe enough, you?ll get extremely sick!
Hydration, your gut and your brain
Research is showing a direct link between what happens in your gut and how it affects your capacity to think clearly. Not enough water going in to keep you hydrated, help your digestion, have regular bowel movements and adequate urine output will impact how your brain functions.
A 1-3% drop in body water levels can affect your mood and brain performance. The reduction of water can occur with regular day-to-day activities and without sweating. There have been studies that show between 1 and 2% water loss can contribute to compromised mood, concentration, memory, anxiety and fatigue. An MD with a specialty in Functional Medicine recently suggested adding a grain of Himalayan Sea Salt to your bottle of water to help keep hydration levels up.
Inadequate hydration may cause infrequent bowel movements and difficulty in having a bowel movement. When the digestive system is well hydrated, you are maintaining fluid balance and improving the bodies ability to digest food and transport out the waste. Lack of fluid balance is a common cause of constipation in children and also the elderly.
Your body pH
Acidic or alkaline, which one is the best state for your body? Alkaline all the way, however, the modern diet with high sugar content and refined foods make our body prone to acidity. Acidity causes inflammation and inflammation lowers our energy levels, immune systems, causes digestive problems and has an impact on the health of our skin. Remember the link to gut health? Our digestion affects our skin because the skin is a mirror to what?s going on inside our bellies. Poor digestion and acidity can lead to rashes, eczema, psoriasis and dry, dull skin.
An easy way to get your digestion started every day and make your system more alkaline from the time you wake up is to drink a cup of hot water containing freshly squeezed lemon juice every morning. Other benefits of citrus (lemon, lime, grapefruit) in your diet are they contain antioxidants including Vitamin C, which prevents free radical damage and inflammation. Antioxidants are critical for collagen production, so you?re doing your skin another favour adding some lemon or another citrus to your diet.
Balance out your pH or go slightly alkaline, you?ll have stronger immunities, better energy, proper oxygen flow and decreased inflammation. You?ll be feeling GOOD!
Physical Performance and Water
Go back to what I wrote about sweating and the impact on our bodies. Dehydration symptoms can be noticeable once the body has lost only 2% of its water stores. If you?re an athlete and are in an environment that you sweat a lot, you can lose anywhere from 6-10% of your bodies water. Water loss has a significant impact on how our muscles can perform. When muscles lose water, they become tired followed by muscle cramps and maybe even strains. The spine as well can be affected as the spinal cord has high water content. Dehydration can lead to a sore, strained back.
There is no shortcut here; sugary electrolyte drinks will not benefit you in the long run. Replenish the salts that are sweat away with Himalayan Sea salt, and there will be the benefits of the electrolyte drink without the sugar. Do yourself a favour when you exercise and remember you?re out there to improve your body. Don?t hinder it by depriving it of the water it needs.
Headaches and Nosebleeds
Dehydration can trigger both problems. Do you suffer from headaches or migraines? Not enough water or too many caffeine drinks, or alcohol, both diuretics, could be a trigger. Some say the glass of water taken with the aspirin for headaches may do just as much good as the pill. Migraines are different than regular headaches, but some say keeping extra hydrated helps with the intensity of symptoms. Nosebleeds can often occur during times of low body hydration. Nasal mucous membranes and blood vessels need water, and when they dry out, they become susceptible to bleeding.
Although unpleasant, a hangover is usually pretty easy to fix. Alcohol is a diuretic so if you want to prevent a next day headache and fatigue, drink water in between alcoholic drinks. Water will help counteract the diuretic properties of the booze. If you can?t manage to sneak that water in between drinks or finish the night drinking water, then have a glass of at least one BIG glass of water before bed, the bigger, the better.
The kidneys can process 200 quarts of blood daily, sifting out waste products (urine) and then the urine transports to the bladder.
Kidneys are capable of producing 1 to 2 quarts of urine per day. That is a lot of waste and why people with non-functioning kidneys need dialysis to clean the waste products from the blood. If there is not enough water and we are dehydrated the kidneys can?t clear out what we don?t need in our bodies.
The colour of urine is a good indicator of where you?re at with hydration levels. Urine gets its colour from a pigment called urobilin. If your urine is very dark, it likely means that the urobilin is undiluted and you are dehydrated. Urine should be light coloured not clear which means back off the water.
Proper fluid intake may help prevent kidney stones from forming as a concentration of minerals, so they are less likely to form clumps from crystallization.
Water and Weight Loss
Yes indeed, water can help with your weight loss journey. Water helps you feel full so drinking it half an hour before meals may help you feel full faster thereby eating fewer calories. Water can boost your metabolic rate by carrying hormones, nutrients and oxygen to body organs. Water helps remove dead cells, waste and toxins and increases protein and enzyme efficiency. Increased metabolism means increased energy expenditure which means more calories burned.
Now that you know the health benefits of water are you ready to amp up your intake a bit? Drink it throughout the day, don’t try to guzzle it down all at once or you’ll end up peeing most of it out. Give your body time to absorb and use the water for its maximum benefit. Try it for a month and see how your skin looks and how you feel. If you’re still not convinced you can do it, below are some ways to drink your water without it being the same old boring thing. Come on, dive in and see the difference it can make!
I live in an arid climate, and my eyes suffer horribly. My ophthalmologist recommends 1litre of water/hundred pounds of body weight to help keep our eye membranes hydrated.
Drinking more water is easy!
Start with a great water bottle. When it comes to water bottles, you get what you pay for!
I love my S’well, and I take it everywhere. It keeps the water cold even when it’s left in a hot car. It’s unbreakable and comes in at least 12 colours. I thought I lost it a couple of times and had a little mini-panic. This bottle is worth every penny. The features are
- Our bottles are made from premium grade, BPA-free 18/8 stainless steel
- Our 17oz bottle is perfectly sized to keep you hydrated all day long, from your morning commute to meetings, to yoga class to work
- S’well bottles are backed by our one-year Satisfaction Guarantee
- Featuring an opaque finish and a durable stone-like texture for added grip our stone collection emulates the most coveted semi-precious gems
- Authentic S’well products direct from the manufacturer are only shipped and sold from Amazon.com.
Click here>>Browse Swell Water Bottles<<Click here
A fruit infuser water bottle is ingenious as far as I’m concerned, and now they have double walled Vacuum Insulated Bottles so they don’t break and they stay cold as S’well bottles do. Add the fruit you like, and you’ve got flavoured water that is healthy and exactly what you want for a bit of flavour. Live Infinitely is the one I like best. The features are
- Choose Your Options Above – With 3 different sizes of 30oz, 40oz or 64 oz and over 10 vibrant colour choices, we have the bottle to fit just your taste! Every bottle is Live Infinitely backed with a 1 Year Unlimited Warranty.
- Perfect Every Time – Double walled vacuum insulated 18/8 Food Grade Stainless Steel keeps your ice frozen 30+ hours and your coffee at the perfect temp for 12 hours like pure magic! The isolation of the inner chamber from the outside temperature sources assures no sweating, puddles or lukewarm water
- Jack of All Trades – With every accessory you want, this will be your best most versatile water bottle ever. The industry?s first and only insulated infusion water bottle includes 1 flip top lid with handle, 1 wide-mouth insulated lid, 1 carabiner, 1 full-length Tritan fruit infusion rod (Only flip top lid will work with infusion rod)
- Food Grade / FDA Approved – We used only top quality food safe 18/8 stainless steel that is BPA free and rust resistant. The wide mouth opening and smooth interior surface make even cleaning your bottle a breeze.
- FREE RECIPES INCLUDED ? Not sure where to start? Enjoy our free infused water recipe eBook as OUR GIFT TO YOU including over 20 of the best combinations!
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If flat water bores you flat, then you should try jooshing up your water habit a bit. I was given a SodaStream as a gift, and I have now grown to 4 bottles in my fridge. You can buy flavours sweetened with Stevia or sugar. Stevia is the healthy choice for sure. You can fizz your water from your tap, and it doesn’t have any added salt like many Sparkling drinks of water you can purchase. I’m completely hooked! It’s easy to use, and extra bottles are easy and inexpensive if you want a variety of flavours going at once.
Click here for all Sodastream products<<Click here
Finally, Himalayan Sea Salt is easy to order if you can’t find in a store close to you. Pink Himalayan is my preference, and when it’s in coarse crystals, it’s easy to drop one or two in your water bottle. Again, this is extra important if you’re sweating or very active.
Order Himalayan Sea Salt here<<Click here
Beautiful Skin Begins Within; A Smart Woman’s Guide to Healthy, Gorgeous Skin
Dr. Martin Braun, MD and Lorna R Vanderhaeghe
Copyright @ 2014