Did you know your body is made up of 60-75% water? You would have thought it’s no surprise then that how much you drink can affect your health – but to many people this is! Too much water could result in mineral imbalances, while too little could cause dehydration, headaches, or fatigue.
How much water should you drink?
Well the answer is it depends on you!
“Bio-individuality” – a principle coined by Joshua Rosenthal based on Roger Williams work in 1956, states that were all have genetically determined and highly individualistic nutrition requirements. There are many reasons for our differences and therefore our different needs. The main reasons are thought to be because of our ancestry, blood type and metabolic activity.
On average, men should drink about 3 liters (13 cups) and women about 2.2 liters (9 cups) of water each day. For a quick calculation you can take your body weight in pounds and drink half of that number in ounces of water a day. In order to satisfy individual needs, various lifestyle factors need to be taken into consideration. For example, the water content in fresh fruits and green leafy vegetables may increase hydration in the body.
Water intake should increase in the following situations:
- hot / humid temperature
- high altitude
- during exercise
- illness / fever, vomiting / diarrhoea
- bladder infections
- pregnancy / breastfeeding
- increased alcohol intake
If you find you have to drink excessive amounts of water, this could be a sign of insulin resistance or even diabetes – so make sure to check with your doctor.
Types of Water
There are many types of water from tap, bottled, filtered, distilled, and alkaline ionised. Not to mention fizzy and artificially flavoured – both of which are not particularly good for you on a regular basis. What you drink will depend on cost and availability:
- Tap water – the most-readily available but not necessarily the safest depending on where you live.
- Filtered water – can help remove contaminants from water. It’s important to know which contaminants are present in your water in order to choose the right filter.
- Distillation – a process consisting of boiling water, has also been found to remove impurities and toxins. However, some believe the naturally occurring minerals in non-distilled water are beneficial to health.
- Bottled water – has become a popular option for individuals without access to safe tap water; however, there are growing concerns about chemicals from the plastic seeping into the water, as well as the effects that the increasing number of bottles is having on the environment.
- Water ionisers – are gaining more recognition for their ability to create alkaline ionized water through electrolysis, which may have certain health benefits.
Why is Bottled Water a Problem?
Health Benefits of Water
It’s so very important to keep hydrated, here are just some of the reasons why:
- Has a huge effect on energy levels and brain function
- Helps prevent and treat headaches
- Promotes weight loss
- Flushes our toxins
- Boosts our immune system
- Maintains regularity
- Prevents cramps & sprains
- Improves skin complexion
Water is SOO Boring!
The answer is flavoured healthy hydrating water! A dear friend Diana introduced me to oranges in water and I’ve since added some mint also. I first discovered this when I was pregnant and living in the Middle East. I used to drink huge amounts ca. 4-5 pints in the summer due to the heat, and I found I needed double this!
So you can imagine how I was getting very bored of plain water. I didn’t want to drink concentrated juice, as 1) it wasn’t available and 2) it is full of refined sugar in the form of syrups, which is no good for Endometriosis. I was drinking plenty of herbal teas, but due to the hot summer, I wanted something more refreshing and also something that replenished the salts and minerals you lose through sweating!
Flavoured Water Ideas
Flavoured water has so many benefits, not only do you get different options of flavours, but its another way to add minerals and vitamins into your daily diet!
Here are some great tried and tested combinations:
- Orange and mint
- Lemon
- Lemon, lime and orange
- Strawberry and basil
- Strawberry, melon and mint
- Lemon and cucumber
- Blackberry and raspberry
- Apple and mint
- Pear and ginger
- Blackberry and ginger
- Peach, lemon and thyme
- Watermelon and rosemary
- Orange and vanilla
- Orange and cinnamon
- Kiwi and melon
- Strawberry, raspberry and hibiscus
- Hibiscus
I was drinking lots of hibiscus in water as it is so plentiful in Jordan but found out that’s not good during pregnancy.
It is great at any other time though – especially for Endometriosis, as it helps boost liver health due to all the antioxidants and polyphenols, and helps to impair improper cell growth such as cysts and cancer cells! You can use hibisicus to make tea or flavoured water!
How to Make Flavoured Water
Ingredients
- 1 cup fruit e.g. berries or citrus fruits
- 2 sprigs herbs thyme, mint, rosemary, basil
- 8 cups water preferably filtered
Instructions
- Put the fruit and herbs into a jug or pitcher and add the water and mix around. If you leave it at least an hour, the flavour will be infused better.
- You could make the night before and pop it into the fridge overnight - it will be ready and cold in the morning!
Notes
- You can add a tablespoon of Apple Cidre Vinegar, which will add beneficial bacteria and a tang to the water!
What do you drink? What are you going to go away and make?! Do let me know in the comments below! Check out my other recipes whilst you are here!