How can water improve your body?

Dr. T.G. Day, MD

beach

Water is a substance that is fascinating in many ways.  It can exist in three different states, solid, liquid, and gas.  It makes up 75% of the earth’s surface, and 50-75% of the human body.  With water being so key to human life, it is no wonder that it can do amazing things for the body.

As I discussed in a previous blog, water is necessary for human life, and it is required for the body to exist in a healthy state. In order to have optimal health, it is important to drink the best quality water needed daily.  But water also can be of great benefit for the body in other ways.

Water can lead to a state of relaxation, peace and tranquility.  Have you ever sat on a beach and listened to the sound of an ocean? Or sat by a brook and watched the water flowing? Perhaps you can even recall viewing a waterfall? Or maybe even fishing in a lake? How did these scenarios make you feel? Did it evoke feelings of peace and tranquility? If it did, there were some good things likely happening within your body at that time.  When we relax and are not in a stressful state, our cortisol levels decrease. When cortisol decreases, our body can be at a more restful state, thereby promoting a normal heart rate, blood pressure, blood sugar levels, and increased immunity.

Water can be beneficial for the body by aiding inflammatory conditions, such as arthritis.  Working out in the water, such as, water aerobics can add great resistance for building muscles without inducing more stress on the joints.  If you suffer with joint problems, water aerobics may be a great way to exercise.

Hot and cold (Contrast Temperature Water Therapy) showering has been shown to also be effective in helping with muscle relaxation and reduction of injury.  Athletes tend to use this method to help muscle recovery. The athlete alternates between showering with hot water, then cold water.  The showering with hot water is 3 times longer than the cold water, and repeated 3-4 times. (Example, 90 second hot showering, followed by 30 second cold showering then repeat 3-4 more times). While this approach may be extreme for some, it’s something to consider if you are doing intensive workouts and wanting to decrease injury.

Soaking in a warm bath is also useful for relaxing muscles, and reducing tension.  It too can be a way to bring tranquility after a long and busy day. In fact, adding Epsom salt to warm soaking water has been reported for decades to benefit various types of joint pain and muscle soreness.

I encourage you to make sure you are incorporating the many ways that simply water can be so beneficial to your life.  Take time to allow the tranquility of a water scene to take affect in your life.  Try some of the other uses of water discussed and make sure you are drinking the optimal amount of water for your body.  It’s no wonder that God made Earth 75% water, and 50-75% of the human body water.  I conclude that it is that important to human life!

 

Reference:  The effect of contrast temperature water therapy on repeated sprinted performance.  Hamlin MJ.  J Sci Med Sport. 2007

 

Author: Dr. T.G. Day, MD is the CEO and Founder of Flourish with Dr. T.G. Day, MD Health Coaching. She is helping others achieve excellent health through wholistic health coaching.  If you are in pursuit of excellent health, and becoming the healthiest and fittest version of yourself, contact Dr. T.G. Day, MD for a free health coaching consultation.

Is all drinking water the same?

by: Dr. T. G. Day, MD

water bottles

Water is essential for human life, and the right amount of water is necessary for excellent health.  But, is there a difference in the drinking water available?  In this blog post I will discuss the various forms of drinking water and what makes each one unique.

First, let’s discuss tap water.  Tap water is transported to homes and buildings through a pipe system which comes from your local Water Treatment Facility.  Chemical and physical processes are used to filter and treat bacteria and impurities.  Beneficial minerals like fluoride, zinc and manganese are present in tap water. Counties, cities, and towns will have their own Water Facilities that will govern the water treatment and distribution locally. The U.S. Environmental Protection Agency oversees the quality and safety of tap water.

Bottled water is also tested for impurities and bacteria.  This water contains minerals as well, and is then packaged in bottles and prepared for distribution by private companies.  The U.S. Food and Drug Administration oversees the quality and safety of bottle water sold nationally.

Spring water comes from an underground formation that water flows naturally to the surface of Earth, such as, rainwater flowing down a mountain side, and collecting in an area at the bottom of the mountain.  Thereby, minerals from the rock are found in the spring water.

Purified water is water that has been distilled, deionized, gone through reverse osmosis, or other suitable processes to remove contaminants.  This water has had all substances removed.  It lacks minerals and ions as well.  Purified water is useful for autoclaves, hand-pieces, laboratory testing, laser cutting, and automative use. Although some may use this water for drinking purposes, it is not recommended because it is devoid of all minerals and ions useful for the human body.

Carbonated water is water that carbon dioxide gas under pressure has been dissolved. There are various names for carbonated water such as, sparkling, seltzer, or soda water.

Now that we have discussed some of the main types of drinking water, which one is best for you?  There are a number of factors to consider when choosing drinking water.  Tap water goes through filtration and treatment to be beneficial for the body, however, water treatment facilities may vary in different areas.  Also, if the pipe system is old, there may be larger exposures to lead.  Therefore,  I would suggest you reach out your local water treatment facility for a summary of what the water quality is in your area to help you decide as well.  Bottled drinking water also is filtered and treated for bacteria and other substances that isn’t beneficial for the body, but fluoride may not be present in it.  Fluoride can help prevent tooth decay.   Carbonated water doesn’t appear to have any health benefits over the other types, so this may be a preference based on taste.  Spring water certainly seems to have the benefits of minerals, but may be more difficult to acquire in its natural form.

I hope this discussion  helps you when choosing your source of drinking water. Because water is essential for human life and excellent health, it is important to choose the best quality drinking water when possible.

 

 

 

 

 

How much water do I need for excellent health?

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Water is one of the main ingredients of Earth, and is necessary for life.  It makes up 50-75% of the human body.  Therefore, it is crucial to receive the optimal amount of water daily.

How much water do you need daily?  The amount of water that is needed daily varies from one person to another, and there are several factors that can change this amount.  For example, a healthy toddler needs a different amount of water than a very active 30 year old woman, as well as someone who has kidney disease.  General factors that change the daily requirement of water are based on gender, age, weight, activity level, location, diet, state of health (if you are in good health, or have an acute or chronic illness).

There have been studies done to determine the amount of water necessary for human life to prevent dehydration.  These concluded that the main determinant is the metabolic state of the individual. However, it is so variable how much water is necessary for optimal health.  Recommendations have been established that can help guide the amount of water needed daily.

Here are the recommendations from The Dietary Reference Intakes for Water: 

 1 -3 yrs of age —- 1.3L/day,         

4 -8 yrs of age — 1.7L/day,

Boys (9 – 13 years of age)— 2.4L/day,

Girls (9 – 13 years of age)—2.1L/day, 

Boys (14 – 18 years of age)—3.3L/day, 

Girls (14 – 18 years of age )  —2.3L/day,

Men (19 – 70+)— 3.7L/day,

Women (19 -70+)—2.7L/day

These recommendations may be a start to making sure you are staying hydrated daily.  Also, you can consider physical signs such as if you feel thirsty, if the color of your urine is a light yellow versus a dark orange color.  The lighter the urine usually indicates the body is more hydrated, and the darker signifies it is dehydrated.

Water is absolutely essential for the body. What are the ways in which water can be obtained?  There are multiple beverages available that contain water in them.  From fruit juices, sodas, teas, caffeinated beverages, as well as carbonated waters, and milks, these all contain water. When you choose these beverages, consider the amounts of sugars, and other ingredients that these drinks have and the affect it may have on your body.  Also, water is  found in certain foods.  Whole fruits and green leafy vegetables can provide water into your diet as well.

For the next 3 days, record how much water you take in daily, and how you feel, as well as the color of your urine.  Based on what you find, make any necessary adjustments to make sure your body is getting an optimal amount of water daily.

 

Reference: Grandejean, A. (2004). Water Requirements, Impinging Factors, and Recommended Intakes. World Health Organization.

 

Author: Dr. T.G. Day, MD is the CEO and Founder of Flourish with Dr. T.G. Day, MD Health Coaching. She is helping others achieve excellent health through wholistic health coaching.  If you are in pursuit of excellent health, and becoming the healthiest and fittest version of yourself, contact Dr. T.G. Day, MD for a free health coaching consultation.

 

 

 

 

Water: The Necessary Natural Substance to produce Excellent Health!

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Water! It’s one of the main ingredients of Earth.  It covers 71% of Earth’s surface.  It is found in streams, lakes, oceans, snow, glaciers, ice packs, icebergs, clouds, fog, dew, aquifers, the atmosphere, and is the fluid in majority of living organisms.

In fact, water makes up 50 -75% of the human body.  It has significant functions in the human body.  Every cell in the body uses water.  Water is needed to breakdown food, the proteins and carbohydrates.  It is important for body movement, and serves to protect the brain, spinal cord and organs by insulating them.  It helps eliminate waste and toxins from the body through urine.  Water is the liquid component of blood, and blood is critical for life.

If we don’t have an adequate amount of water in our body, conditions can develop such as dehydration, headaches, fatigue, constipation, and decreased immunity.

So understanding the very important role of water on Earth, in our bodies, and to life, it is critical to make sure we are drinking the optimal amount of water daily to have excellent health.

How much water are you drinking daily?  Track your water intake for three days to see how much water your body receives, then make any necessary changes.

 

Author: Dr. T.G. Day, MD is the CEO and Founder of Flourish with Dr. T.G. Day, MD Health Coaching. She is helping others achieve excellent health through wholistic health coaching.  If you are in pursuit of excellent health, and becoming the healthiest and fittest version of yourself, contact Dr. T.G. Day, MD for a free health coaching consultation.