There are many important factors contributing to overall health. In this post I am going to focus on the MOST important. Good old H2O. Water. Now some might say, “what about sleep or physical activity?”. I agree, those things definitely contribute to overall health. However, they might not be readily modifiable. For example, you are a new mother; your peers are harping on how important 7-8 hours of uninterrupted sleep is each night. That’s a bit discouraging if you ask me. Or maybe you’re a physician on call every 3rd night. See what I mean, not readily modifiable for some. But just about everyone can drink more water. I am going to discuss the benefits of water and how much is enough.
Benefits of H2O
- Overall body and organ function
- Hydration is vital to the function of all important organs. To name a few: brain, skin, kidneys, liver, heart
- Fluid status correlates with blood pressure and heart rate
- For example: if dehydrated, blood pressure may drop and heart rate my increase to compensate for this drop in pressure
- Properly functioning kidneys and liver means:
- Elimination of toxins through urine and feces
- Reducing inflammation
- Helping maintain cognitive function
- Appetite regulation
- Dehydration may lead to overeating, again a compensation mechanism
- In turn maintain a healthy weight
- Functional connective tissue
- Leading to reduced pain in muscle, ligaments, tendons, and joints
- For example, you’re waking up with stiff, painful knees (without an underlying condition). Did you drink enough water the day prior? Are you waking with yellow urine (a sign of dehydration)? Start your day with a full glass of water. Trust me it will make all the difference
How Much?
There are a few different acceptable calculations. I will start with my favorite, although slightly more complicated.
- 30-40 mL/kg/day (1 kg=2.2 lbs 1 fl oz=~30 mL)
- example: 150 lbs=68.2 kg x 30-40 mL/kg/day= 2045-2728 mL/day=68-91 fl oz/day
or a more simple calculation with similar results
- 1/2 body weight in pounds= fl oz per day
- example: 150 lbs= 75 fl oz/day
Of course, this is not a “one size fits all”. There are factors to consider when calculating daily water requirements which may include: activity level and medical conditions. Certain medical conditions such as: congestive heart failure and chronic kidney disease will have water restrictions.
As always, reach out to me with questions!
Stay hydrated and well!
Lindsey, PharmD, BCPS
6 responses to “The Best Thing for your Health”
Awesome advice Lindsey! I struggle with drinking enough water myself.
Thanks Tamyra! Hope I encouraged you to drink more water.
Question, is lemon water really as beneficial for you as they say or will a regular glass of H2O do the trick?
Hi Lisa! Good question. In short, regular water does the trick. There are some pros to adding a little citrus flavor to your H2O. 1) flavor may encourage you to drink more water, without added sugar 2) vitamin C boosts the immune system 3) some studies have found improvement in GI symptoms such as, nausea and constipation. Something to also consider is the acidity, so in EXCESS start thinking about effects on tooth enamel and possible reflux symptoms in those with GERD. Happy drinking (water)!
Thanks, Lindsey! I too have a hard time drinking water. I like the reminder about helping stiff joints. My hips ache more than they use to and I’m sure drinking more water would help. Less coffee(dehydrates), more water(rehydrates)!
Hi Jenny! Glad my article could be a friendly reminder to drink more water. I like your motto “less coffee, more water”!