Weight Loss and Healthy Living

Water is everywhere. Seventy percent of the Earth's surface, or over 350 million square kilometers, is covered by water. In an interesting parallel, the human body is over sixty percent water while the brain is closer to seventy percent water. Water by itself is not as useful to the body as when combined with special minerals known as electrolytes. The combination of water and electrolytes play a very important role in health.


The human body is very sensitive to water. Lose just one percent of your body's water and you will experience the sensation of thirst. More than a ten percent loss of water can result in death. Low water intake will also negatively impact performance, both in sports and other activities that require coordination and concentration.

You might have heard recommendations to drink eight to ten glasses of water per day. These general 'rules of thumb' are good to encourage increased consumption of water, but do not take into account individual differences. Athletes, people who are more prone to sweat, and people who live in hot, humid environments may all require more water than the basic recommendation. A general rule of thumb is to have clear urine at least once per day - otherwise you need to add more fluids.

Water does not just come from drinking fluids. Many foods provide water. Rich sources of water in the diet include fruits and vegetables. Fresh melons, tomatoes, peas, pears, celery, cabbage, lettuces, radishes, and other juicy fruits and vegetables are great ways to receive quality nutrients while hydrating your body.

Water helps nourish your cells. Special minerals called electrolytes allow your cells to create low voltage electrical current. This electricity helps transport nutrients through cell membranes. Electrolytes are minerals that carry a slight charge, and are required for your cells to function properly. Because they are so important, your kidneys work hard to keep your electrolytes balanced.

Anytime you lose excess fluids, you are at risk of losing electrolytes as well. Sodium is the major electrolyte lost through sweat. Sodium and other electrolytes are also lost when you have chronic vomiting or diarrhea. It is important that these electrolytes are replaced. Failure to replace electrolytes can lead to conditions such as hyponatraemia (severe low sodium) which can cause swelling of the brain. This can be caused by loss of electrolytes, but also occurs if you drink excessive fluids without electrolytes because the fluids dilute the electrolytes. The opposite, hypernatraemia, can occur if you do not obtain adequate fluids. Both conditions can lead to death.

Your main source of electrolytes should come from foods. Supplementing with electrolytes may cause adverse health conditions. For example, excess supplemental sodium has been linked with high blood pressure. Excess supplemental potassium intake can lead to cardiac arrest. None of these incidents has been linked with levels of electrolytes found in natural foods and almost always occur as the result of artificially added electrolytes such as salted foods and potassium capsules. The risk from excess supplemental potassium intake is so great that in the United States, supplement companies are limited in how much potassium they can include in a single serving or pill.

Electrolytes include sodium, potassium, chloride, calcium, magnesium, bicarbonate, phosphate, and sulfate. Sodium, potassium, and chloride play major roles in shuttling nutrients into and out of your cells. Calcium and magnesium create the charges that help you move by causing muscle contractions.

Natural sources of sodium include seaweed, celery, meats, poultry, dairy products and vegetables. Natural sources of potassium include most fruits and vegetables. Calcium is known to occur in diary but is also plentiful in leafy green vegetables, legumes, and some nuts. Magnesium is found in leafy green vegetables, nuts, and whole grains.

Water and electrolytes are very important. Adequate water intake can lead to improved skin quality, reduce headaches, reduce infections (by helping the body flush out toxins), and even improve your breath (lack of water leads to dry mouth and halitosis). Staying on top of hydration is not difficult. A balanced diet that contains plenty of whole grains, nuts, vegetables, and fruits should be adequate to provide electrolytes as well as help keep you hydrated. Add several glasses of water per day and you'll be well on your way to reaping the many benefits of water, water, everywhere.

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