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  • Steve Rose

Hydration

Updated: Jan 30

“Quality drinking water should be a necessity!”


By the end of this chapter you will have a good idea of how much water is best for your body. You will be well informed as to what type of drinking water is better for your health and when and how to drink water.


Benefits of drinking good quality water

Good quality drinking water helps almost all of your body function and perform better. It carries and moistens oxygen for breathing, protects vital organs, helps your body absorb nutrients, and removes waste.

Good quality drinking water is vital for body temperature regulation, especially during hot weather your body requires even more fluid to maintain its normal body temperature. Without drinking enough water you can cause fatigue, frequent Illness, constipation, poor skin health and dehydration.

The amount you should drink per day


Consider following this formula for your minimal amount of drinking water per day;


KG x 0.03 = L


This means that if you weigh 70KG and multiply this amount by 0.03 you will need to drink a minimum of 2.1 Litres of water per day just to stay hydrated.


Considerations for drinking more water

If you live in a very hot climate or have a very physical routine, and you’re perspiring frequently, then consider drinking up to double of this minimum amount per day.


If you experience a dry tongue, dry skin, sluggishness, dry-eyes, an increased heart rate, headaches, nausea, or dizziness; then you need to increase your daily water intake to better serve your climate conditions and/or physical output.


You can usually tell you have healthy hydration levels if your urine is very light in colour, but if your urine is dark yellow to amber you may have mild to severe dehydration.

When to drink water

When you wake-up, you should drink 2 glasses of water first thing, or at least straight after you use the toilet. Then before each meal, it is recommended you drink another 2 glasses no less than 20 minutes before eating. This will help lubricate your digestive track and prevent constipation.


Do not drink during meal times or within 2-hours after eating because you can over hydrate your digestive system and reduce the enzymes effectiveness to properly assimilate nutrients.


Alcohol and Coffee

If you drink alcohol or coffee, then you need to drink at least twice as much in water as you do in alcohol or coffee, on top of the amount required. With spirits you will need to drink a lot more water because of their alcohol content.




Avoid tap water

In the case that you are drinking tap water, you may like to avoid this for health reasons. Even though it is easy to access for most people and usually a safe source of water compared to some third world countries; tap water contains the chemicals chlorine and fluoride.


According to Australian Drinking Water Guidelines a recommended safe chlorine to water ratio is 5mg to every litre. However, tests have shown that chlorinated drinking water of similar ratios can have a very negative impact on the digestive system; causing tumours in the intestines and colon, and also reduce the good bacteria needed to assist with food assimilation.

With regards to fluoridation in drinking water, according to the US Agency for Toxic Substances and Disease Registry (ATSDR), fluoride is in the top 20 of 275 substances that pose the most significant threat to human health. They also reference to the impact on tooth decay: and that the world’s largest study on dental caries looked at 400,000 students, revealing that decay increased 27% with a 1ppm fluoride increase in drinking water. And in Japan, fluoridation caused decay increases of 7% in 22,000 students, while in the US a decay increase of 43% occurred in 29,000 students when 1ppm fluoride was added to drinking water.


Drink quality water

The good news is there are many options when it comes to sourcing quality drinking water. Depending on where you live will determine the access you have to good quality water. In most cases, drinking from a reverse osmosis water filtration system is ideal for people because it’s easy to access and it’s relatively inexpensive.


A reverse osmosis water filtration system works by removing the contaminants typically found in water by using pressure to force water molecules through a semipermeable membrane. During this process, the contaminants are filtered out and flushed away, leaving you with clean drinking water.

If you can source either a reverse osmosis water home kit or locate a vending machine nearby, then in the long run these options are your lowest in price. You can however, purchase reverse osmosis water from your local superstore but you may find this to be a lot more expensive and you will use up lots of cardboard as they come in a big 10L casket.


If you have access to a natural spring water provider, then this could be the healthiest option. A natural spring is a special type of groundwater source where pressurised water emerges from the ground in a steady flow.

All natural springs are the result of an aquifer which is a body of permeable rock which can contain or transmit groundwater. If tested and approved by the local authorities, natural spring water is by far the healthiest and most natural option.


Note: avoid drinking directly from a stream as there could be dangerous bacteria such as worms or parasites. Always purchase this from a certified provider.


HOW to drink water

With each sip, consider swilling the water around your mouth to wash down your much needed digestive enzymes.

Also, consider adding a pinch of good quality sea salt to each glass of reverse osmosis water and even with natural spring water if it has been filtered. This will re-mineralise the water and prevent the extraction of minerals from your bodily systems, especially if you perspire lots. Only add enough salt so the water so it appears thicker, but not salty. Taste it and see. If it feels very “naked” on the palate, then try a pinch of salt and see how it tastes and feels.


Note: be sure not to pour the lightly salted water into your kettle as it could cause rust on the elements inside!



Adding a tablespoon of apple cider vinegar to your first morning glass of water is a great way to start your day. It can kill pathogens, including bacteria which are prevalent in the upper regions of the digestive track first thing in the morning. Another of the amazing capabilities of apple cider vinegar is that it balances the pH levels of your stomach allowing your body to digest food more efficiently, which in turn can minimize bloating and acid reflux. Apple cider vinegar can lower blood sugar levels and can improve insulin sensitivity to help fight diabetes.


Final thought


Once you practice the principles of this pillar of health on a daily basis, you will start to feel more vital and focused. If you would like to ask me a question with regards to where to access quality drinking water then feel free to message me via my Facebook page here.


Water is Life!

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