Blog

Our bodies are around 60% water, give or take.

It is commonly recommended to drink eight 8-ounce glasses of water per day (the 8x8 rule).

Although there is little science behind this specific rule, staying hydrated is important.

Here are 7 evidence-based health benefits of drinking plenty of water.

1. Water Helps to Maximize Physical Performance

If we do not stay hydrated, physical performance can suffer.

This is particularly important during intense exercise or high heat.

Dehydration can have a noticeable effect if you lose as little as 2% of your body's water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat.

This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.

Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80% water.

So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.

BOTTOM LINE:

Losing as little as 2% of your body's water content can significantly impair physical performance.

2. Hydration Has a Major Effect on Energy Levels and Brain Function

Your brain is strongly influenced by hydration status.

Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function.

In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches.

Another similar study, this time in young men, showed that fluid loss of 1.59% was detrimental to working memory and increased feelings of anxiety and fatigue.

A 1-3% fluid loss equals about 1.5-4.5 lbs. (0.5-2 kg) of body weight loss for a 150 lbs. (68 kg) person. This can easily occur through normal daily activities, let alone during exercise or high heat.

Many other studies, ranging from children to the elderly, have shown that mild dehydration can impair mood, memory and brain performance.

BOTTOM LINE:

Mild dehydration (fluid loss of 1-3%) can impair energy levels and mood, and lead to major reductions in memory and brain performance.

3. Drinking Water May Help to Prevent and Treat Headaches

Dehydration can trigger headaches and migraines in some individuals.

Several studies have shown that water can relieve headaches in those who are dehydrated.

However, this appears to depend on the type of headache.

One study of 18 people found that water had no effect on the frequency of headaches, but did reduce the intensity and duration somewhat.

BOTTOM LINE:

Drinking water can sometimes help relieve headache symptoms, especially in people who are dehydrated.

4. Drinking More Water May Help Relieve Constipation

Constipation is a common problem, characterized by infrequent bowel movements and difficulty passing stool.

Increasing fluid intake is often recommended as a part of the treatment protocol, and there is some evidence to back this up.

Low water consumption appears to be a risk factor for constipation in both young and elderly individuals.

Carbonated water shows particularly promising results for constipation relief, although the reason is not entirely understood.

BOTTOM LINE:

Drinking plenty of water can help prevent and relieve constipation, especially in people who generally do not drink enough water.

5. Drinking Water May Help Treat Kidney Stones

Urinary stones are painful clumps of mineral crystal that form in the urinary system.

The most common form is kidney stones, which form in the kidneys. There is limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones.

Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystallize and form clumps.

Water may also help prevent the initial formation of stones, but studies are required to confirm this.

BOTTOM LINE:

Increased water intake appears to decrease the risk of kidney stone formation. More research is needed in this area.

6. Water Helps Prevent Hangovers

A hangover refers to the unpleasant symptoms experienced after drinking alcohol.

Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.

Although dehydration is not the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache and dry mouth.

A good way to reduce hangovers is to drink a glass of water between drinks, and to have at least one big glass of water before going to bed.

BOTTOM LINE:

Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.

7. Drinking More Water Can Help With Weight Loss

Drinking plenty of water can help you lose weight.

This is due to the fact that water can increase satiety and boost your metabolic rate.

In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours.

This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.

The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel fuller, so that you eat fewer calories.

In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks.

It is actually best to drink water cold, because then the body will use additional energy (calories) to heat the water to body temperature.

 

TO VIEW ALL SOURCE INFORMATION, PLEASE CLICK ON THE FOLLOWING LINK!

https://www.healthline.com/nutrition/7-health-benefits-of-water

Home / Physical Fitness / Environmental Extremes / Stay hydrated in the winter months

Stay hydrated in the winter months

Most people associate dehydration with hot weather, but you can get dehydrated in cold weather too. It isn’t always easy to get the fluids you need, especially when you’re on a mission. If you’re active outside for less than 2 hours, your risk for getting dehydrated is probably pretty low. But if you’re out in the cold for hours or even days, the combination of heavy clothing and high-intensity activity that makes you sweat could lead to dehydration.

Dehydration happens in cold weather for a number of reasons. Cold weather tends to move blood and other body fluids from your arms and legs to your core, increasing your urine output. Cold weather also decreases your body’s thirst sensation, which is normally an early sign of mild dehydration. Other signs of dehydration include headache, dry mouth, fatigue, muscle cramps, constipation, dry skin, and feeling dizzy or light-headed.

One way to see how hydrated you are is to check the color and amount of your urine. (Snow makes a good test spot.) Dark urine in smaller amounts than usual indicates dehydration. Ideally, your urine should be light yellow.

Are you hydrated? Take the urine color test: Hydrated shows color from Optimal as very pale yellow to Well Hydrated as medium yellow. Dehydrated shows dark yellow colors. You need to drink more water. Brown color: Seek medical aid. May indicate blood in urine or kidney disease. Some vitamins and supplements might cause a darkening of the urine unrelated to dehydration. Adapted from USAPHC by the Human Performance Research Center. hprc-online.org

Water and sports drinks are the best fluids to help you stay hydrated, even in cold weather. Energy drinks can have diuretic effects, dehydrating your body, so avoid using them as a substitute for water or sports drinks. Also avoid drinking alcohol in cold weather. It might make you feel warm initially, but it can reduce your body’s ability to retain heat.

When you exercise in the cold, don’t rely on thirst to tell you when you need to drink. Drink often and before you’re thirsty. You should take in 3–6 quarts of fluid per day (including what’s in your food) during cold-weather training and operations. Make sure to take in enough electrolytes (minerals in your blood such as sodium and potassium) if you’ll be out for more than 2 hours. Drinking too much plain water can cause hyponatremia (low sodium levels in your blood), which can result in severe brain damage or death.

 

Resources

Hawkins, M. N., Raven, P. B., Snell, P. G., Stray-Gundersen, J., & Levine, B. D. (2007). Maximal oxygen uptake as a parametric measure of cardiorespiratory capacity. Medicine & Science in Sports & Exercise, 39(1), 103–107. doi:10.1249/01.mss.0000241641.75101.64

Higgins, J. P., Tuttle, T. D., & Higgins, C. L. (2010). Energy beverages: Content and safety. Mayo Clinic Proceedings, 85(11), 1033–1041. doi:10.4065/mcp.2010.0381

Kavouras, S. A. (2002). Assessing hydration status. Current Opinion in Clinical Nutrition and Metabolic Care, 5(5), 519–524. doi:10.1097/00075197-200209000-00010

Kenefick, R. W., Hazzard, M. P., Mahood, N. V., & Castellani, J. W. (2004). Thirst sensations and AVP responses at rest and during exercise-cold exposure. Medicine & Science in Sports & Exercise, 36(9), 1528–1534. doi:10.1249/01.mss.0000139901.63911.75

Riesenhuber, A., Boehm, M., Posch, M., & Aufricht, C. (2006). Diuretic potential of energy drinks. Amino Acids, 31(1), 81–83. doi:10.1007/s00726-006-0363-5

Threshold for harmful chemicals in drinking water lower than thought: Study

By STEPHANIE EBBS DR. KARINE TAWAGI Jun 21, 2018, 2:33 AM ET

A government study found that chemicals found in drinking water around the country could pose risks to human health at lower levels than the government currently recognizes, potentially opening the door for more states to begin cleaning up or regulating the chemical.

The report released Wednesday by a branch of the Office of Health and Human Services examined a category of chemicals commonly called PFAS that have been used to make non-stick products, firefighting foam and water-repellant coatings.

They've been found in water systems and soil around the country. The most researched types of these chemicals are referred to as PFOA and PFOS, both of which remain in the environment for a long time after they're introduced, raising concerns about the health effects to people living near areas contaminated by the chemicals.

The report found that PFOA and PFOS caused negative health effects in rodents at a lower equivalent level in humans than previously recognized by the EPA. The finding could cause a ripple effect, possibly requiring new rules or laws as states work on cleaning up areas with high levels of the chemicals.

The study reported that the EPA's advisory level of 70 parts per trillion is seven to 10 times higher than when HHS first said it noticed health effects in animals.

The agency that evaluates potentially toxic chemicals also said that drinking fluids or eating food contaminated with the chemicals could potentially increase the risk of cancer, interfere with hormones and the immune system, and affect growth and development of children and infants. But, overall, more research is needed to understand the impacts of all type of chemicals in the PFAS category on human health.

The study did not specifically recommend a new level that is safe for humans but advocacy groups working on this issue said the new data show states and the federal government should act to clean up the chemicals.

"This study confirms that the EPA’s guidelines for PFAS levels in drinking water woefully underestimate risks to human health," Olga Naidenko, senior science advisor at the Environmental Working Group, said in a statement. "We urge EPA to collect and publish all water results showing PFAS contamination at any level, so Americans across the country can take immediate steps to protect themselves and their families."

The Environmental Working Group has estimated that drinking water for 16 million Americans has levels of the chemicals higher than the EPA's recommended limit and that some amount of it has been found in more than 1,500 water systems serving more than 110 million people.

The study was the center of a controversy earlier this year after Politico reported that officials from the Environmental Protection Agency, Pentagon and White House talked about delaying the public release of the report, writing in an email that it would be a "public relations nightmare." Those emails were obtained by the Union of Concerned Scientists through a public records request.

 EPA Administrator Scott Pruitt announced in May that the EPA will move to label PFAS chemicals "hazardous" and will look into a maximum level at which the chemicals are safe and provide recommendations to states looking to clean up contaminated sites. The agency held a summit with state officials that generated further controversy after reporters and a member of Congress reported they weren't allowed to attend some of the sessions.

 

 Dealing with PFAS "is one of EPA's top priorities and the agency is committed to continuing to participate in and contribute to a coordinated approach across the federal government," the director of the agency's water office, Peter Grevatt, said in a statement. "Federal agencies are developing a variety of tools, including toxicity values, analytical methods, and treatment options, that can work together to provide states, tribes, local governments, health professionals, and communities with information and solutions to address these chemicals."

 

Michigan is one state that has been testing for PFAS substances in water systems. The director of the Michigan Department of Environmental Quality said at the EPA summit that the only reason her state has found so much PFAS contamination is that the state is "actively and aggressively looking," according to MichiganLive.com.

An official with Michigan's environmental agency said the state is pleased the report was released and wants EPA to work with state and local governments to set standards for PFAS.

PHOTO: Rum Creek, a Rogue River tributary, flows through the former Wolverine World Wide tannery property in Rockford, Mich., Aug. 14, 2017.Neil Blake/The Grand Rapids Press/AP

Rum Creek, a Rogue River tributary, flows through the former Wolverine World Wide tannery property in Rockford, Mich., Aug. 14, 2017.more +

In one site near the airport in Grand Rapids, officials have identified levels of PFAS chemicals in wells between 54 and 461 parts per trillion. The state has also been working with the EPA to test a site of a former tannery where very high levels of PFOS were found in the groundwater.

Democratic Rep. Dan Kildee represents Flint, Michigan, and called for the federal government to release the CDC study earlier and take more action to limit exposure to the chemicals.

"This federal study is deeply concerning because it demonstrates that PFAS chemicals are more dangerous to human health than the EPA has previously acknowledged. The Trump Administration must address PFAS contamination with more urgency. We must ensure that families and veterans exposed to these dangerous chemicals receive the health care and clean-up resources they need," Kildee said in a statement.

 

https://abcnews.go.com/Politics/threshold-harmful-chemicals-drinking-water-lower-thought-study/story?id=56029597