Water:

Improve your mental health. Now on tap.

You most likely already know that water is important. You may have even heard of some of the more well-known facts about water- the human body is over 60% water and humans can only go without water for 3-4 days. But just how important is water? How much should you drink per day? And what do you do if you just don’t like it?

How does the human body use water?

Water has a seemingly endless amount of functions regarding health. It maintains body temperature, blood pressure, and blood volume. Additionally, it lubricates joints, aids in nutrient distribution, moistens organs, removes waste materials, and acts as a medium for chemical reactions. Water is lost through urine, feces, sweat, and respiration, so it needs to be constantly replaced . The vast majority of your water intake is through drinking fluids, but some water comes from food as well.

A 2018 cross sectional study found that there is an inverse relationship between drinking plain water and risk of depression. In other words, individuals who drank more plain water had a lower risk of depression than those who drank less plain water. The same study found a similar, but slightly weaker, association between drinking plain water and anxiety. [1]

A smaller 2014 study found that when high water intake was decreased, participants felt detrimental effects on their mood. Additionally, when participants increased their water intake from a low level, they experienced positive impacts on mood [2]. Another fluid deprivation study found similar results- decreased fluid intake led to high levels of tension, anxiety, and confusion [3].

Electrolytes

It is impossible to discuss water intake without also touching on electrolytes. An electrolyte is a compound that can dissolve in water into electrically charged particles (ions). The electrolytes in the human body include: sodium, potassium, calcium, magnesium, chloride, bicarbonate, phosphate and sulfate.

Electrolytes are critical to your health. They regulate pH of the blood, regulate fluid levels and movement, aid in muscle contractions (including your heart beat), and transmit nerve signals. Electrolytes must be kept within a tight range to function properly. Excess fluid loss (through vomiting, heavy sweating, diarrhea, or fever), decreased fluid intake, and certain medications (such as laxatives, diuretics, and steroids) can all negatively impact electrolyte balance. 

If you are losing fluids through one of the ways mentioned above, you may benefit from an electrolyte supplement. While many supplements are available, not all of them are effective. Labdoor conducts independent testing on products and ranks them for safety and effectiveness. Use this list to choose a quality electrolyte product. A quality product will have a balanced blend of electrolytes, will be labeled accurately, and will be safe for consumption. 

How much water should I drink?

Water requirements are highly individualized and are impacted by sex, weight, climate, physical activity levels, and more. As a general recommendation, the Institute of Medicine recommends that women get 90 ounces of water per day and men get 125 ounces of water per day. Those that live in warm climates and/or are especially active should strive for more than those baseline recommendations. More individualized estimated water needs can be calculated using a variety of markers:

1. Fluid Requirements based on calorie intake 
   Fluid Intake= 1mL fluid/ kcal

You can find your estimated calorie needs using this calculator. 

1. Fluid Requirements based on body weight

Young Adult (16-30) 35-40 mL fluid/ kg bodyweight
Average Adult (30-55) 30-35 mL fluid/ kg bodyweight
Adult (55-65) 30  mL fluid/ kg bodyweight
Older Adult (65+) 25 mL fluid/ kg bodyweight

As you can tell, fluid requirements aren’t an exact science! Set an intake goal for yourself and track it throughout the day. If you are exercising or spending time in warm environments, drink more water than you normally would before, during, and after. Drink consistently in between and with meals, so you never feel thirsty. Headaches, fatigue, dry mouth, inability to concentrate, dizziness, and thirst are all signs of dehydration. You may find that carrying a reusable water bottle or setting reminders on your phone can help remind you to stay on track with your intake. An easy way to assess hydration is to look at your urine color. It should be a pale yellow color. Darker urine indicates dehydration. Certain medications and supplements, such as high dose vitamins (especially B2), may alter urine color. In that case, urine color may not be a good indicator of hydration status.

 What if I don’t like water?

If you aren’t accustomed to drinking plain water, meeting your daily needs may be challenging. Eventually, you will get used to drinking more water and it will become easier. In the meantime, you can naturally flavor your water to enhance the taste. Keep a pitcher of water in your fridge and add in citrus slices, berries, mint, basil, cucumber, melon, ginger, or rosemary- the possibilities are endless. Let the water infuse for 3-4 hours before drinking for maximum flavor.

 While food is not a replacement for water intake, some of your fluid from the day can come from foods. Fruits and vegetables have the highest water content, especially melons, berries, tomatoes, cucumbers, lettuce, zucchini, and peaches.

 How can I be sure my water is safe?

Water filtration is important to ensure it is free of contaminants and chlorine. While most municipal water systems are safe, it doesn’t hurt to add an extra layer of filtration. The most common water filtration systems are activated carbon filters. These filters are usually found in water pitchers or faucet attachments. Carbon filters are an easy, lower cost option to remove lead, mercury, VOCs, PFAS, and processing byproducts. Reverse osmosis systems are more expensive and filter out arsenic, fluoride, nitrate, and perchlorate in addition to contaminants that carbon filters can handle. The Environmental Working Group created a database that allows users to search their water systems to see potential contaminants based on zip code. People who are on well water should regularly test their well for any potential harmful contaminants and use filters as needed. 

Like any behavior change, increasing your water intake may seem challenging at first. Keep in mind that as it becomes a habit it will get easier and easier! The professionals at Modyfi can help you set and achieve health goals, including water intake goals and more. Get started today on your path to better mental health and wellness.  

1. Haghighatdoost, F., Feizi, A., Esmaillzadeh, A., Rashidi-Pourfard, N., Keshteli, A. H., Roohafza, H., & Adibi, P. (2018). Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study. World Journal of Psychiatry, 8(3), 88–96. https://doi.org/10.5498/wjp.v8.i3.88

2. Pross, N., Demazières, A., Girard, N., Barnouin, R., Metzger, D., Klein, A., Perrier, E., & Guelinckx, I. (2014). Effects of changes in water intake on mood of high and low drinkers. PLoS ONE, 9(4). https://doi.org/10.1371/journal.pone.0094754

3. Pross, N., Demazières, A., Girard, N., Barnouin, R., Santoro, F., Chevillotte, E., Klein, A., & Le Bellego, L. (2012). Influence of progressive fluid restriction on mood and physiological markers of dehydration in women. British Journal of Nutrition, 109(2), 313–321. https://doi.org/10.1017/s0007114512001080