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