Water, water, anywhere

DAVID SILVERBERG SPECIAL TO THE JEWISH BULLETIN

Toronto
Water is not just free and deliciously accessible; health experts praise the world's oldest liquid as a healer and energizer, ideal for young and old to maintain a healthy lifestyle.

Registered dietician Susie Langley never fails to promote the importance of drinking water when she advises clients ranging from Team Canada athletes to recreational exercisers. As a consultant for the Toronto Maple Leafs, Langley will often remind athletes that water is vital for the body's functions.

"I call water 'the forgotten nutrient,' " she said. "It keeps people feeling alert, it regulates body temperature and helps transport oxygen to working cells."
Langley notices that the average North American ignores the recommended dosage of eight glasses of fluid a day, and chronic dehydration can invite complications ranging from constipation to pounding migraines.

Nutrition consultant Lianne Phillipson agrees that the recommended eight glasses (or two litres) of fluids a day is imperative for any healthy adult.

"Since the body is two-thirds water, it should be obvious that water is absolutely essential," Phillipson said. She added that some clients dislike water because of the unappealing taste,or they rely on coffee and tea as pick-me-ups. But diuretics (caffeine-laden drinks) do more harm than good, often dehydrating a body already in need of water.

Susan Kleiner, author of Power Eating, has constantly espoused the danger of drinking less water than advised. She maintains that one-third of all Americans are chronically dehydrated, which can invite memory loss, kidney damage or lethargy. In a study conducted at the Centre for Human Nutrition at the University of Sheffield, researchers found that women who stayed sufficiently hydrated reduced their risk of breast cancer by 79 per cent. Proper fluid intake during exercise decreases the chance of heat stroke, exhaustion and high fever.

Ignoring the recommended water dosage can cause body temperature to soar, leading to an increase in the concentration of minerals in the blood. This disrupts the ability of blood to transport potassium and sodium minerals that are essential in enabling muscles to contract and relax properly. Severe cases of dehydration can cause heat stroke and even cardiac arrest. Denied fluids, the heart is forced to work harder to pump blood through the body, leading to an irregularly high heartbeat.

Even though young athletes are aware of dehydration risks, Langley said, some will ignore the health benefits of water because of the bloating effect. When cups of water are consumed, the drinker may feel stuffed or distended, and may complain about the "sloshing" feeling in his stomach. Langley will remind rookie Maple Leafs that dehydration decreases performance. She also tells them that the swollen belly is actually a sign of gastronomical emptying, and not a signal of stomach problems.

As well, "Water is oxygen, which helps produce energy," Langley said, adding that marathon runners should be well hydrated at least a day before a race.
But the fluid needed for this energy maintenance (and for the youthful glow it can add to skin and attitude) is not merely found in tap water and Evian bottles. Nutrition researchers from Purdue University discovered that almost any food counts towards total water balance. Iceberg lettuce, cucumbers and celery, for example, are 95 per cent water. Even a sirloin steak is 59 per cent water. With this in mind, conscientious eaters may fill their required two litres by choosing "watered" foods to eat. Especially for those who dislike the taste of water, snacking on a cucumber or a banana (74 per cent) is an ideal method of hydration.

Despite the push to promote the health benefits of water, Langley mentions an overlooked problem: overhydration. Too much water dilutes essential sodium content in the body. Such overhydration causes the person to be hypo-natremic, which requires medical attention. (Overhydration is common at raves, where dance-crazed kids gulp water all night.) Langley says the body should be balanced with a daily dosage of 2,300 milligrams of sodium and the two litres of water.

David Silverberg is a Toronto freelance writer.

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