Module 21

WATER

© 2008, 2017 Integrative Nutrition, Inc.

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WATER
Water is the foundation of life. It is essential to our own health as well as the
health of the planet, which is over 70% water. Its cleansing and hydrating
properties assist in everything from helping plants grow to supporting digestion.

It’s no surprise that how much water you drink affects your health. Too much
water can result in mineral imbalances, while too little can cause dehydration,
headaches, or fatigue.
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HOW MUCH WATER SHOULD YOU DRINK?

Bio-individuality applies not only to food but also to the amount of water our
bodies need to function properly. On average, men should ingest about 3.7 liters
and women about 2.7 liters of water each day.1 This may seem like a lot, but
this number includes water that we get from our food, which accounts for an
estimated 20% of water consumed daily.2

In order to satisfy individual needs, various lifestyle factors need to be taken into
consideration. Things like diet, age, climate, and state of health all affect hydration
needs. For example, a diet filled with fresh fruits and green leafy vegetables would
be more hydrating than a diet based on processed, packaged foods.

Water intake should be increased in the following situations:

•• Diarrhea and vomiting

•• Exercise

•• High altitudes (above 8,200 feet)

•• Hot and/or humid temperatures

•• Illness/fever

•• Increased alcohol intake

•• Infections of the bladder or urinary tract

•• Pregnancy/breastfeeding
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WHAT IS THE BEST TYPE OF WATER TO CONSUME?

There are several ways to get water and there’s a lot to consider, but knowing
a bit about each can help you make the best choice for you.

•• Tap: Tap water is the most readily available but may not always be the safest
option. Some cities have very good purification systems, while others may
leave traces of chlorination byproducts, lead, and bacteria.

Research your city’s Consumer Confidence Report, distributed by the

U.S. Environmental Protection Agency annually, to see if additional home
purification is warranted.

•• Bottled: 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
environment impact of the bottle itself.

•• Filtered: Water filters can help remove contaminants when environmental

toxins pose a threat to water systems. It is important to know which
contaminants are present in your water in order to choose the right filter.

•• Distilled: Distillation, a process consisting of boiling water and collecting

its vapor, has also been found to remove impurities and toxins. However,
some believe that the naturally occurring minerals in non-distilled water are
beneficial to our health.

•• Alkaline ionized: Water ionizers are gaining more recognition for their ability
to create alkaline ionized water through electrolysis, which may have certain
health benefits.
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WATER WELLNESS

No matter which source of water you decide is right for you, adequate water is
essential to true health. You may wish to track your water intake for a day to get
a sense of how much you typically consume and adjust as necessary to ensure
you’re getting the right amount to support you body and activity level.

TIPS TO IMPROVE WATER QUALITY

•• Locate a fresh water spring in your area.

•• Purchase a test kit to test the water in your home.

•• Experiment with water filters for your sink and/or water vessels.

•• Choose a reusable glass water bottle over plastic bottles.

•• Consider replacing old plumbing, which can expose water to lead.

•• Opt for eco-friendly cleaning products.

•• Avoid pouring cooking fat down the drain.

•• Only use what you need – in terms of both the water you consume
and the cleaning products you use.
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FOOTNOTES

1| Insitute of Medicine. (2011). Summary Tables. In Dietary reference intakes

for calcium and vitamin D. Washington, DC: The National Academies Press.
Retrieved from www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.
t4/?report=objectonly

2| Insitute of Medicine. (2005). Dietary reference intakes for water, potassium,

sodium, chloride, and sulfate. Washington, DC: The National Academies Press.
Retrieved from www.nap.edu/catalog/10925/dietary-reference-intakes-for-water-
potassium-sodium-chloride-and-sulfate?onpi_newsdoc021104