What is Water’s Role in Key Body Functions?
Water is essential for every system in the body. It supports vital functions and helps maintain overall balance and wellbeing. Here is what it does:
• Helps regulate body temperature, blood pressure, and pH levels
• Forms a key part of digestive juices that break down food
• Dissolves and transports minerals and water‐soluble vitamins, throughout the body
• Aids in the energy production by supporting the release of energy from food
• Delivers oxygen and essential nutrients to the cells
• Keeps the bowels moving by facilitating the movement of waste through the colon
• Flushes toxins and metabolic waste, reducing the burden on the kidneys and liver
• Supports waste elimination through urine, sweat, and breath
• Keeps mucus membrane (mouth, eyes, and nose) moist and protected
• Lubricates joints and cushions organs and tissues
• Supports healthy lymph flow, helping the body remove waste and maintain immune balance
How Much Water Do We Need?
A general rule of thumb for pure water per day to maintain hydration is as follows:
•Standard ‐‐ ½ bodyweight in ounces
(someone weighing 160 lb. would need 160 ÷ 2 = 80 oz. pure water per day)
• Metric ‐‐ 30 mL per kilogram of bodyweight
(someone weighing 70 kg would need 70 × 30 = 2100 mL (2.1 L) pure water per day)
Of course, the actual amount required depends on many factors like your size, activity level, environment, and overall health. As a general guide:
• Diet rich in fruits and vegetables provides more water than one that does not
• Increase your intake in hot weather, during exercise, or if you are sweating more than usual
• If you drink tea, coffee, or alcohol, add extra water to compensate, as these can be dehydrating
• Sip steadily throughout the day rather than drinking large amounts at once.
• Watch for signs of dehydration such as fatigue, headache, dry mouth, constipation, or darker urine- these are your body’s reminder to hydrate.
• Certain health conditions ‐‐ fever, diarrhoea, kidney disease, urinary tract infection, constipation, diabetes, arthritis, pregnancy, and many skin conditions all increase the body’s requirement for water
Monitor urine volume output and colour ‐Should be a large amount of light-coloured (but not colourless) urine
Choosing the Right Type of Water
Not all water is created equally; the quality of water you drink matters as much as the quantity.
• Filtered water: the best everyday option. It helps reduce chlorine, heavy metals, and other contaminants that can irritate the gut lining and disrupt the microbiome.
• Mineral or spring water: naturally rich in minerals like magnesium, calcium, and bicarbonates that support digestion, stomach acid balance, and hydration at the cellular level.
• Structured or revitalised water: this may improve absorption, but evidence is still emerging on this.
• Room temperature water is easiest in digestion; very cold water can slow digestive processes.
Poor Quality Water
• Water that has run through lead or copper pipes
•Rainwater collected in cities – picks up pollutants from the air
• Water treated with chlorine and sodium fluoride- Fluoride is an enzyme inhibitor that contributes to bone loss and other illnesses.
•Bottled water– not necessarily free from contaminants, and plastic bottles leach petrochemicals into the water
•Distilled water – leaches minerals from the body
•Alkaline water- Neutralizes stomach acid and can put too much strain on the body’s ability to maintain pH balance. Alkaline water binds with minerals to form hydroxides, which are caustic ‐‐ magnesium hydroxide chemically burns the intestinal wall and results in diarrhoea
Bonus Tip: Hydration Beyond Water
True hydration isn’t just about how much water you drink, it’s about how well your body absorbs and uses it.
• Add a pink of sea salt or electrolyte drops to your water once or twice a day to support mineral balance and cellular hydration.
• Eat your water: include hydrating foods like cucumber, celery, lettuce, berries, melon, and citrus fruits-these all deliver water with natural electrolytes and fibre that support gut health.
• Start your day hydrated. Drink a large glass of warm water with a squeeze of fresh lemon juice or a pinch of mineral salt first think in the morning to wake up digestion and flush overnight waste.
• Support stomach acid: proper hydration helps maintain healthy gastric secretions, improving digestion and nutrient absorption.
• Time your water wisely: to support healthy stomach acid and optimal digestion, drink water at least 30 minutes before a meal to prepare the stomach for food and aid in enzyme activity. Try to avoid large amounts of water for about 2 hours after eating, as this can dilute stomach acid and kill digestive enzymes, making it harder to break down food efficiently. Small sips with meals are fine if needed.
• Limit dehydrating habits like excess caffeine, alcohol, and processed foods high in salt and/or sugar.