This article was written by Take The Magic Step™ nutritional adviser Dieter Hogen. Research was provided by nutritional staff writer Janett Walter, who has a degree in nutritional science from the Friedrich-Schiller-
University in Jena, Germany.
“Water, water, everywhere, nor any drop to drink.” From “The Rime of the Ancient Mariner,” by Samuel Taylor Coleridge, when the Ancient Mariner is stuck in the middle of the sea.
How often do our drinking water choices feel like this? Walk into any grocery store and find spring water from the far reaches of the earth, distilled water and filtered water. For a liquid that seems so readily available, one wonders why it gets shipped so far and costs so much.
It is common knowledge that, very much like the surface of the earth, our body is made up of approximately two-thirds water. However, it may come as a surprise to you that 90% of your lungs, 80% of your blood, and three-quarters of your muscles and brain are water. Even your bones contain some H2O.
Water is critical for many body functions like digestion, regulation of body temperature, and the circulatory processes that bring nutrients to the cells and transport waste from them. Every cell in your body suffers if they become dehydrated. When dehydrated, you will feel less fit, put more stress on your body and become more prone to disease. Getting dehydrated also carries the risk of overheating your body, which can have serious consequences and even be life threatening.
Symptoms of dehydration are muscle weakness, dizziness, low concentration levels and, possibly, above-normal body temperature. Much like in an automobile, a poorly working cooling system can cause overheating and an inability to operate normally. Having syrup in your veins rather than a thin liquid increases the risk of heart attack and stroke as it adds more work for your heart.
People can live without food for much longer periods than they can live without water. In fact, without water survival, depending on the climate conditions, is a matter of days, while without food you can survive weeks.
What Water Should You Drink?
We suggest not to drink just any water. Go for the best you can find. Many people rely on local well water, rain water, natural springs, lakes, glaciers and even coconut water. While it would be fantastic to have these sources available to us, most of us rely on the following five sources of water: Tap water, bottled spring water, other bottled water, bottled distilled water or some sort of home-purified water.
Tap Water
Because of our polluted environment, with industry, agriculture and all sorts of dumps, you will rarely find a place where unpolluted tap water could possibly be found. There are thousands of possible contaminants in existence, and many of them will still be there when you turn on the faucet. Because we use so much water these days, it would be far too expensive for water-treatment plants to remove all the chemicals. They do the basic job necessary to make the water safe for consumption by removing or lowering the content of the most dangerous contaminants, and in most places add chlorine, toxic itself, to kill the bacteria. Right now there is no solution to this problem, so it is best to avoid tap water when you can.
Spring Water
To many people “spring water” sounds good, but many experts warn that rules and regulations about the production and testing process are not strong enough. These days much of the bottled water sold in America’s stores comes from places far away like Norway, or regions in the European Alps or Fiji, just to name a few.
All spring water are not created equal, and they may be contaminated as well. Water-bottling plants in the United States are required to run microbiological tests only once a week and test for chemical, physical and radiological contaminants once a year, according to FDA regulations(1). As a result, it is very important to determine the source and research the quality of the spring water in the area you are considering drinking from. However, if you know of a reliable source, feel free to consume it.
The minerals contained in “spring” and other bottled water may be of no value. Many scientists, doctors and nutritionists state that they are not “bio-available;” in other words, the body cannot incorporate those minerals into its tissues. Even if it could, the amounts of minerals present in the water sources mentioned above are so small they would just contribute to a very small degree to what the body requires. You get most of the minerals you need from the food you eat, not from water.
We would suggest that you go with providers in your area and make sure you are well informed of the quality of your water.
Other Bottled Water
Some other bottled water, like “table water,” “club soda” or “mineral water,” often is nothing but purified tap water.
Mineral water contain less than 250 parts per million total dissolved solids. It has to come from a geological and physically protected underground water source. Adding minerals to the existing ones that are present from the mineral water source is not allowed. The naturally occurring minerals can include iron, potassium, magnesium, manganese, silica, chromium, lithium and copper. The producing companies take the harmful chlorine out, which is actually a good thing to do, and this also makes it taste better. Some manufacturers use state-of-the-art purification systems. If the water has been purified it will most likely say so on the label. You can get good drinking water, but at a relatively expensive price.
Another risk that comes from bottled water is the plastic, where it is stored and the length of storage. During storage in the plastic bottles, even the purest water can be contaminated by eluted compounds from the plastic. Not to mention the amounts of waste produced daily from thrown away plastic bottles. Besides the plastic issue, environmentalists more and more complain about imports because of the impact the usage of fuel necessary for transport.
Except for emergencies, it might be best to leave this category of bottled water on the shelf. We would suggest choosing water in glass bottles when available.
Purified Tap Water
The most common types of purified tap water are made of filtered water using a carbon filter, a method called reverse osmosis, distilled water and ozonated water or a combination of these methods.
Carbon Filtration
When water is filtered with activated carbon, then organic compounds, some pesticides, radon gas, hydrogen sulfide, mercury and chlorine are removed(2).
Carbon filters can be granular-activated carbon (GAC) filters or solid-block activated carbon (SBAC) filters. Activated carbon filters are commonly used in many households. But they have some disadvantages to them. The GAC filters tend to release filtered compounds back into water once it reaches a saturation point in its storage capacity. Also, the accumulated impurities can be the basis for possible bacteria contaminations. The SBAC filters have very fine structures. That results in frequent plug-ups and, as a consequence, they have to be exchanged frequently.
Hence, activated carbon filtration should be combined with other purification methods, and the filters have to be changed and maintained frequently to ensure good water quality.
Reverse Osmosis
In chemistry class we learned that if you have two solutions with different concentration levels separated by a semi-permeable membrane, then the solvent from the low-concentration side goes through that semi-permeable membrane to the solution of higher concentration to equalize the concentration levels on both sides of the membrane. The force behind that process is called “osmotic pressure.”
One of those naturally occurring membranes, for instance, is the lining of your intestines. That’s the reason why you can’t drink ocean water in order to stay hydrated in case you get lost at sea or stay at some island. Because of the salt, ocean water is so highly concentrated that drinking it would draw a lot of water out of your body through the lining of your intestines to dilute it, with the result that you would quickly dehydrate and die.
However, in water purification, a process called reverse osmosis is used. It’s called “reverse” because, by using pressure that overcomes the naturally occurring osmotic pressure, the movement of the solvent goes the opposite way, from the place of higher concentration to lower concentration, leaving all kinds of particles, like contaminants, behind. Depending on what’s being used as a membrane, you can purify water to different degrees.
Ozonated Water
In chemical terms, ozone is triplet oxygen, a very reactive gas and powerful oxidizing agent. Because of these properties it is used to sterilize drinking water. It functions as a germicide(3), which means it destroys algae, viruses, bacteria and fungi on contact. It also breaks down harmful chemicals into simpler, less-damaging molecules.
Because ozone is very unstable and decays rapidly in water(4,5), it is safe for human consumption. Also, household appliances work with such low ozone concentrations that the only toxic by-product, bromate, is not formed. Other advantages of treating water with ozone are no odor or taste remains in the water, and it provides the water with oxygen after disinfection. No other chemicals are needed(4).
Distilled Water
Water filters used by drinking-water producing companies, in your health food store or at home, do not completely remove all contaminants. One way to purify water even more is to distill it.
The distillation of water kills viruses and bacteria and removes lead, nitrate, sodium chloride, pesticides and organic compounds. Distilled water tastes flat or bland because the minerals that give water its taste are removed(2). While this is not a big problem, especially not when you use it for cooking or mix it with something else to make your favorite drink, its health benefits are hotly discussed among the experts. For some, it’s the best you can drink, the purest, detoxifying, most health-promoting fluid of all. It has the ability to detoxify our body because it has an ultra-low viscosity, which dissolves a lot soluble toxins and transports them out of our cells, tissues and lymph channels for elimination.
For other experts, distilled water is the worst you can drink. One thing this camp tells us is that distilled water is highly acidic. That’s not really true, though. Initially, distilled water is neutral, but when it comes in contact with air, it absorbs CO2, lowering the pH to close to 6, which is slightly acidic. Some of the healthiest foods on earth, like most fruits or tomatoes, have pH levels of 3-4, and are thus much more acidic than distilled water. It’s not so much the pH that is important, but the nature of the food itself, and what happens during and after digestion. Foods that can make the body acidic if over consumed are meat, dairy, fried products, coffee, alcohol and soft drinks. Even stress can produce this situation.
Those who oppose distilled water also tell us that distilled water’s “structure” is disturbed, and mention Dr. Masaru Emoto’s photographs of water crystals as well as Dr. Batmanghelidj’s book “Your Body’s Many Cries for Water.” But at the same time, many also mention that all those claims are controversial and that distilled water indeed has a strong detoxifying effect and can be used temporarily to help in cleansing the body.
Our feeling is that health problems have their roots more in lifestyle issues like eating too much of the above-mentioned acid-forming foods, lack of exercise and too much stress. And who in the world drinks lots of distilled water on an empty stomach all the time anyway? Raw fruits, raw and cooked vegetables, deep breathing and meditation all have alkalizing effects. While filtered, ozonated water is probably the best you can get, distilled water has its place as well.
How Much Water?
One of the most discussed questions about hydration is how much water we are supposed to drink on a daily basis. Many publications tell us the rule of thumb is about 8 cups a day. At first glance it doesn’t seem to be difficult to do; every two hours, one cup of water. But think about it: Is that really what most people in this world do, and more importantly, what you want to do on a daily basis? Does the “rule of thumb” make sense or not?
Well, truth is, there is no scientific evidence for that recommendation(6).
Say you drink the highly recommended 8 cups of water a day, and on top of it the recommended 4-6 cups of green tea, maybe 1 or 2 cups of your now also-recommended favorite java, eat at least 10-12 servings of fruits and veggies (80-95% water content) and maybe a soup – you may easily have consumed an incredible amount of water. It sounds like too much.
On the contrary, here is what we published a few years back: “Eight cups of water is the rule of thumb. But depending on what you eat, how big you are, if you exercise outdoors or live in a hot and humid climate, it’s somewhat less or much more. A 120 lb. woman who works in an air-conditioned office and doesn’t exercise will have problems with 8 cups, while an endurance athlete or someone who otherwise sweats a lot will need twice as much or more. The best advice is to drink small amounts throughout the day and before, during and after exercise or other activities that cause heavy sweating.
People who eat lots of fruit need less water. Fruits contain up to 90% or more water, and some of it can be used to keep your body well hydrated.”
In other words, lots of different food and drinks can contribute towards our main goal of keeping the body well hydrated, and we should not underestimate the body’s ability to get what it needs even out of the most hidden places.
Tip: One of the best ways to know if you are drinking enough is to watch your urine. It can’t always be crystal clear, but that’s what you should see at least a couple of times a day. Make it a habit to watch it.
Here’s something else we wrote a long time ago that needs to be discussed anew and put in perspective: “Always keep in mind that caffeine and alcohol act as diuretics. This is why their consumption requires the intake of extra water. Tip: Watch people in Mediterranean countries. There is not just wine or coffee, but also always water on the table. For every glass of wine or cup of coffee, drink the same amount of water.”
Some new research was done to bring more light to this topic. While it seems to be true that caffeinated and/or alcoholic beverages act as diuretics(7), it’s not a general rule and not the same for each of us. The research shows that caffeine has most of all some mild diuretic effect in people who are not used to the substance(8). Anybody consuming caffeinated drinks or food on a daily basis, like coffee, tea, certain sodas or chocolate, was not found to have developed any meaningful degree of dehydration. A recent study published byExercise and Sport Sciences Reviews stated that the physiological processes that help prevent dehydration are strong enough to handle the mild diuretic effect of a moderate caffeine consumption(9). So, moderate caffeine consumption doesn’t seem to be a big problem.
How about alcohol?
Alcohol has clearly shown diuretic properties, but how strong they were depended on what and how much was consumed. Alcohol comes in many different forms and strengths. While beer is a real “long drink,” containing relatively small amounts alcohol (2-4%), wine has much more (12-14%), and most liquor, as we all know, tops it with 30, 40, 50 or even more percent. Again, common sense tells us that people who prefer the “hard stuff” will be more in danger of getting dehydrated because their drink comes with a very small amount of fluid. In contrast, in beer, the same amount of alcohol is packed in 10-20 times more water.
As the following altered recommendation, we suggest:
In order to stay well hydrated the body has the ability to extract water from many food and drink sources. Make sure clean, preferably filtered, ozonated water, teas and high-water-content food like fruits and vegetables are all part of your nutritional program. Consider fresh vegetable juices and diluted fresh fruit juices as a highly recommended healthy addition. Furthermore, have a glass of water for every glass of wine or liquor.
How much water the body needs to extract out of all food and drinks consumed in a 24-hour period for its metabolic needs is not exactly known, and greatly varies from person to person. Drink 1-2 cups of lemon water first thing in the morning. The body is always dehydrated following night-time(10,11) due to so-called insensible fluid loss (through respiration and sweating). Throughout the remaining part of the day, keep drinking small amounts of fluids to ensure proper hydration.
On Uta’s menu is pure water, herbal teas, sport drinks, freshly squeezed vegetable and, of course, fruit juices, mixed on a ratio of 1-to-1 with water because pure fruit juices contain too much sugar. She makes sure to be well hydrated before eating anything in the morning, and has one to two glasses of water with a little fresh squeezed lemon juice added right after getting up. Uta likes to drink green tea, mixed with other herbs, and her absolute top favorite is Jasmine tea, which contains very little caffeine. Now and again she also drinks black tea, caffeinated and caffeine-free, a cappuccino or a glass of wine.
Uta knows more or less how many regular drinks she has during the day, and most days it’s the same, like a standard. On days with increased physical activity, she tries to drink before, during and after her training. Depending on the weather and intensity of training, that can be another one to two liters.
Within these ground rules each person must experiment to find out how much liquid they need on any given day. We hope this article gives you a lot of information and suggestions on how to handle the sensitive issue of water.
References:
(1) Environmental Protection Agency (EPA): Bottled Water Basics.http://www.epa.gov/ogwdw/faq/pdfs/fs_healthseries_bottledwater.pdf,
September 2005.
(2) Daniels B and Mesner N: Drinking Water Treatment Systems. NR/WQ/2005-24. Utah State University
http://extension.usu.edu/files/publications/factsheet/NR_WQ_2005-24.pdf,
retrieved September 2007.
(3) University of Wisconsin: Chemical of the week.
http://scifun.chem.wisc.edu/chemweek/ozone/ozone.html,
retrieved September 2007.
(4) A National Drinking Water Clearinghouse Fact Sheet: Tech Brief: OZONE.http://www.nesc.wvu.edu/ndwc/pdf/OT/TB/TB12_ozone.pdf,
retrieved September 2007.
(5) Kocher J, Dvorak B and Skipton S: Drinking Water Treatment: An Overview. University of Nebraska Lincoln, Nebraska Cooperative Extension EC03-703, retrieved May 2007.
(6) Valtin H: Invited Review: “Drink at least eight glasses of water a day.” Really? Is there scientific evidence for “8×8″? American Journal of Physiology – Regulatory, Integrative and Comparative Physiology 2002; 283:993-1004.
(7) Marieb EN: Human Anatomy & Physiology, Sixth Edition.http://www.med.howard.edu/physio.biophys/MILLIS%20HOME%20PAGE_files/
Biomed/25PPT_lect/25-02_pptlect.ppt, retrieved September 2007.
(8) Kendall P (Colorado State University): The effects of caffeine on hydration and bone loss.http://www.ext.colostate.edu/pubs/columnnn/nn031103.html,
November 2003.
(9) Armstrong LE, Casa DJ, Maresh CM and Ganio MS: Caffeine, Fluid-Electrolyte Balance, Temperature Regulation, and Exercise-Heat Tolerance. Exercise and Sport Sciences Reviews 2007; 35(3)135-140.
(10) Renal Physiology: Non-Renal Routes of water loss: Insensible Losses.http://www.lib.mcg.edu/edu/eshuphysio/program/section7/7ch08/7ch08p28.htm,
May 2007.
(11) Weissenberg S: Insensible Water Loss During Sleep: A Theoretical Exercise. Advances in Physiology Education 2005; 29:213-215.
© Dieter Hogen and Take The Magic Step™
