WHY WATER ?
Maintaining proper cellular water levels supports the development of the brain , skin , bones , and pretty much every other body system . Adequate water intake has even been shown to naturally suppress appetite , promote healthy metabolism , and support weight loss efforts . 1 More concerning are the acute and chronic effects of dehydration . Acutely , short periods of dehydration cause your body to ration water , resulting in short periods of symptoms that may be mistaken for illness such as acid reflux , muscular cramps , headache , nausea , and even allergies . Chronically , miniscule decreases in body water levels can have drastic long-term effects on a number of body systems . In response to cellular water loss , the blood becomes thicker , causing impeded blood flow that results in elevated blood pressure . Furthermore , blood cholesterol rises and your brain actually shrinks . A team of scientists in the UK found that losses in blood water levels as minute as 1.1 percent , something that can occur with as little as 90 minutes of high-intensity physical activity without fluid replenishment , can shrink the brain as much as a year of normal aging or 2.5 months of Alzheimer ’ s Disease . 2 This reduction in mass forces the brain to work harder , leading to struggles in short and long-term memory , problem solving , and other general cognitive tasks . If the condition persists , the results could be fatal .
BRAIN ’ S RESPONSE TO THIRST
Drinking enough water to maintain proper hydration levels is quite complex , having both physiological and neurological mechanisms , and intracellular and extracellular compartments . This intricate system requires the coordination of receptors sites all over the body which are linked to neural pathways in the brain that process information . In essence , our thirst impulses are regulated by a negative feedback loop between several internal organs and the brain . The majority of this neurological regulation occurs in the hypothalamus , which constantly monitors blood volume , pressure , and concentrations of sodium within the blood . When excessive fluid loss occurs , as a result of anything from excessive sweating to diarrhea , or blood sodium concentration rises due to eating foods loaded with sodium , the hypothalamus sends messages to encourage increased fluid intake . This feedback loop is a very sensitive mechanism , responding to changes in blood water concentration less than 1 percent . Despite the persistent myth that “ if you are thirsty , it is too late ,” your body is actually very efficient at regulating hydration . If you are becoming dehydrated and aren ’ t purposely ignoring the signs , you ’ ll know it .
GETTING THE RIGHT AMOUNT
What constitutes adequate hydration is a simple question without a definitive answer . Few countries have developed water intake requirements , and those that have offer guidelines primarily based on population-level metrics , which are of little relevance to your specific needs3 . How much water you need to consume to maintain proper hydration is largely determined by your gender , size , physical activity levels , and diet . Those who are very physically active may need more ; if your diet consists of a lot of whole fruits and vegetables then you may require less . The most recent rule of thumb is to divide your weight in pounds by two and drink that many ounces of water daily . The most important thing to remember is that drinking too much water ( hyponatremia ) is very hard to do , but drinking too little can have drastic consequences . So , just drink .
WHAT ABOUT OTHER LIQUIDS ?
One of the primary hydration issues comes about because people often replace water with sugar-rich and stimulantinfused substitutes , which have a host of other side effects . That fruit smoothie , while chock-full of vitamins and minerals , is also very high in sugar , predominantly fructose , which in large amounts has metabolic effects similar to alcohol . 4 Soda and coffee may be even worse . While the most recent research has dispelled the long-held belief that caffeine is a diuretic , 5 it has been linked to everything from raised blood pressure to insomnia and even increased heart attack risk . 6 , 7 Replace those energydense and nutritionally-void drinks with a glass of water .
REFERENCES
1 . Journal of Natural Science , Biology , and
Medicine . 2014 ; 5 ( 2 ): 340-344 2 . Human Brain Mapping . 2011 ; 32 ( 1 ): 71-79 3 . Nutrition Reviews . 2010 ; 68 ( 8 ): 439-458
4 . Journal of the American Dietetic Association . 2010 ; 110 ( 9 ): 1307-1321
5 . Journal of Human Nutrition and Dietetics . 2003 ; 16 ( 6 ): 411-420
Simple ways to make water delicious and fun , eliminating the cravings for those side effect laden substitutes :
Add a drop or two of Lemon essential oil for a citrusy twist that also supports digestive and respiratory function .*
6 . American Journal of Hypertension . 2003 ; 16 ( 1 ): 63-66
7 . European Journal of Epidemiology . 2015 ; 30 ( 3 ): 209-217
Add Peppermint oil for a soothing mint flavor that also promotes digestive health .*
Add 1 – 2 drops of Grapefruit essential oil for a refreshing taste and metabolic support .*
* These statements have not been evaluated by the Food and Drug Administration . This product is not intended to diagnose , treat , cure , or prevent any disease . doterra . com / 33
WHY WATER?
BRAIN’S RESPONSE TO THIRST
Maintaining proper cellular water levels supports the
development of the brain, skin, bones, and pretty much
every other body system. Adequate water intake has
even been shown to naturally suppress appetite, promote
healthy metabolism, and support weight loss efforts.1
More concerning are the acute and chronic effects of
dehydration. Acutely, short periods of dehydration cause
your body to ration water, resulting in short periods of
symptoms that may be mistaken for illness such as acid
reflux, muscular cramps, headache, nausea, and even
allergies. Chronically, miniscule decreases in body water
levels can have drastic long-term effects on a number of
body systems. In response to cellular water loss, the blood
becomes thicker, causing impeded blood flow that results
in elevated blood pressure. Furthermore, blood cholesterol
rises and your brain actually shrinks. A team of scientists
in the UK found that losses in blood water levels as
minute as 1.1 percent, something that can occur with as
little as 90 minutes of high-intensity physical activity
without fluid replenishment, can shrink the brain as much
as a year of normal aging or 2.5 months of Alzheimer’s
Disease.2 This reduction in mass forces the brain to
work harder, leading to struggles in short and long-term
memory, problem solving, and other general cognitive
tasks. If the condition persists, the results could be fatal.
Drinking enough water to maintain proper hydration
levels is quite complex, having both physiological
and neurological mechanisms, and intracellular and
extracellular compartments. This intricate system
requires the coordination of receptors sites all over the
body which are linked to neural pathways in the brain
that process information. In essence, our thirst impulses
are regulated by a negative feedback loop between
several internal organs and the brain. The majority of
this neurological regulation occurs in the hypothalamus,
which constantly monitors blood volume, pressure,
and concentrations of sodium within the blood. When
excessive fluid loss occurs, as a result of anything
from excessive sweating to diarrhea, or blood sodium
concentration rises due to eating foods loaded with
sodium, the hypothalamus sends messages to encourage
increased fluid intake. This feedback loop is a very
sensitive mechanism, responding to changes in blood
water concentration less than 1 percent. Despite the
persistent myth that “if you are thirsty, it is too late,” your
body is actually very efficient at regulating hydration.
If you are becoming dehydrated and aren’t purposely
ignoring the signs, you’ll know it.
GETTING THE RIGHT AMOUNT
What constitutes adequate hydration is a simple question
without a definitive answer. Few countries have developed
water intake requirements, and those that have offer
guidelines primarily based on population-level metrics,
which are of little relevance to your specific needs3. How
much water you need to consume to maintain proper
hydration is largely determined by your gender, size,
physical activity levels, and diet. Those who are very
physically active may need more; if your diet consists of
a lot of whole fruits and vegetables then you may require
less. The most recent rule of thumb is to divide your
weight in pounds by two and drink that many ounces of
water daily. The most important thing to remember is that
drinking too much water (hyponatremia) is very hard to
do, but drinking too little can have drastic consequences.
So, just drink.
WHAT ABOUT OTHER LIQUIDS?
One of the primary hydration issues comes about because
people often replace water with sugar-rich and stimulantinfused substitutes, which have a host of other side
effects. That fruit smoothie, while chock-full of vitamins
and minerals, is also very high in sugar, predominantly
fructose, which in large amounts has metabolic effects
similar to alcohol.4 Soda and coffee may be even worse.
While the most recent research has dispelled the long-held
belief that caffeine is a diuretic,5 it has been linked to
everything from raised blood pressure to insomnia and
even increased heart attack risk.6,7 Replace those energydense and nutritionally-void drinks with a glass of water.
Simple ways to make water delicious and fun, eliminating
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