Let’s take a moment to contemplate our relationship with water. We need water to survive but is it rooted exclusively in a place of necessity, or is it deeper than that? Human connection to water is ancient, spiritual and powerful. This life-force liquid is not only significant as a treasured resource or a commodity but as an intimate, symbolic entity. For thousands of years water has been revered and thus cherished by our species. Way before science proved its extraordinary properties and benefits, civilizations and INDIGENOUS peoples around the globe treated it as sacred. From the creation of life to creation myths, healing AND religious ceremonies, and overall cultural development throughout history - the importance of water defines us. So, let’s all pour ourselves a glass of this beautiful beverage and mindfully sip it, giving thanks and appreciation as we explore life’s most practical application of H2O - the essence of hydration.

Hydration

There’s nothing like quenching a thirst. When your body is calling for hydration like a siren singing out to shipwrecked sailors and you douse it with clear, freshwater - what’s actually going on beneath the surface? Well, your brilliant brain is in constant communication with the rest of your body. You sense the hormonal message of thirst when even minimal dehydration is detected on a cellular level by receptors. Naturally, you’re going to respond to that thirst by drinking something, and as you do, your taste buds send signals back to your brain relaying information about what you’re consuming. This allows your brain to comprehend how much of the liquid it will take to quench your thirst (aka reinstate a balance to body water) before the aqueous solution even reaches your bloodstream. In the case of excess water in your system, receptors again talk to the body, letting it know to flush the kidneys and excrete liquid in the form of urine. Talk about communication goals.

It’s a truly impressive, if not magical process, similar to the water cycle on earth. Your body absorbs water from the food and drinks you consume, circulating it throughout your body with other fluids (mainly blood) before releasing it through sweat, pee and evaporation via your mouth. As this cycle continues, your body's fluids are busy with many tasks; transporting oxygen and nutrients on a cellular level, regulating temperature, eliminating toxins, lubricating eyes and joints, supporting healthy brain function, aiding in digestion, and basically maintaining an overall stable environment within your biological being. Essentially, water is a necessity in nearly every metabolic process, as are electrolytes. Electrolytes are minerals, such as sodium, formed from chemical compounds which carry an electric charge when dissolved in water (aka ions). They are equally essential to the mechanisms that keep all bodies functioning, which is why every body is constantly working to balance water and electrolyte levels for optimum performance.

“Water, in all its forms, is what carries the knowledge of life throughout the universe”

— Anthony T. Hincks

The amount that a unique, individual, water goddess like yourself needs to drink varies depending on many factors. Delightfully celebrated differences such as diet, age, weight, hormones, activity level, climate, and even career all contribute to your hydration. Some chronic illnesses and medications influence hydration, as well. One fact that does not change is that no one wants to become dehydrated. Symptoms go beyond brain fog, headaches, confusion, lightheadedness, dizziness, fatigue, muscle cramps, smelly breath, and dry or flushed skin. If dehydration is severe it can affect your body and its organs on a cellular level. It is especially important to monitor hydration in younger and older people because dehydration is more common. Children, specifically infants, are often unaware of thirst and if they are it’s difficult for them to ask for or get water. They also tend to have more severe bouts of diarrhea, vomiting and fevers - which all cause dehydration. On the other end of the spectrum, as you age, your body doesn't conserve water as efficiently and body water reserves get smaller. The communicative connection between your brain and body becomes slower, as well. This is why it’s important to create habits where a baseline of water intake is consumed daily.

So how much water should we be drinking and how do we know if we’re staying hydrated? Luckily, science and our magnificent bodies can help us with this one. According to the Institute of Medicine of the National Academies of Sciences, the average adult should be ingesting between 11 and 16 cups (2.7 and 3.7 liters) per day, keeping in mind that these numbers take into account water received from food and other beverages besides water. An estimated 20% of fluid intake comes from the foods you eat, more or less depending on how many fruits and vegetables are in your diet. The American Academy of Pediatrics recommends 4-8 ounces of water for babies aged 6-12 months, as they get most hydration from breast milk or formula. For toddlers ages 1-3 they say 4 cups of beverages per day (either plain milk or water), moving to 5 cups per day for ages 4-8 and 7-8 cups for older children. For older adults, a baseline of 8 ounces per day is recommended. Of course, the numbers differ depending on the research and the source; some health professionals recommend drinking a baseline of half your bodyweight in ounces per day. This leads us back to the fact that the amount of water any one person needs at any given time is dependent on so many variables. Not to mention, the topic of absorption is a tricky one. Such is all information in the realm of health, since data is always changing as new research is done and results become available.

Hold
onto your hydration hats, we’re gonna get extra sciencey.

Studies indicate that the main factors affecting the rate of water assimilation into the body are volume and formulation of the liquid ingested, as well as each individual’s gastric emptying (how quickly your stomach moves substance into the small intestine) and small intestine absorption rate (this organ is where the highest amount of absorption happens). Since it’s much easier to control what and how much you ingest versus the inner workings of your body on a cellular level, let’s focus on the former two details. Basically, what research currently shows is that the more liquid consumed, the more you absorb, but only to a certain extent. If you are chugging water all day, a good amount of it is simply bypassing absorption and heading straight to the kidneys, giving them extra work to do before you pee out the excess. Regular filtration of water through the kidneys eliminates toxins but if it’s too much then you begin to flush out important elements such as sodium. The idea is similar when it comes to nutrients and energy content; to a small degree things like carbohydrates, amino acids and vitamins all promote water absorption and, thus, hydration. Although, there’s a point where they stop aiding in absorption and simply add extra elements for your body to deal with. A healthy diet in addition to regular water consumption - mindfully drinking, not chugging - with occasional beverages such as milk or low-sugar fruit juices, are the most beneficial for absorption and hydration. Sports drinks have a place in hydration, too. They are meant to replace carbohydrates, electrolytes, and fluids either before, during or after intense exercise or activity lasting longer than 1 hour.

Whew, there is so much information! A health professional can help you navigate the complex components of hydration within your body’s circumstances but let’s not discredit your own mind-body-spirit connection. With awareness, you are capable of tuning into your physical wants and needs. If you’ve sweat a lot, eaten a particularly salty meal, or consumed a diuretic like coffee or alcohol, chances are your body will be craving extra hydration. For those of you who are pregnant or breastfeeding, you may be feeling the heightened importance of consuming more water than you normally do in order to assist in the creation and sustainment of the life you’re making from scratch. Any of the dehydration symptoms previously mentioned can be warning signs that you need hydration, but for a personal gauging tool simply have a looksie at your pee! Assuming your kidneys are functioning normally, and keeping in mind certain vitamins can cause darker shades, the color of your stream of urine can be a general indication of your hydration level. This is because the kidneys respond to dehydration by conserving water, thus, the urine expelled is more concentrated. There are charts for clarification but basically, darker shades indicate dehydration, lighter means you’re hydrated, and completely clear is a sign you may be overhydrating. Though it is rare, overhydration causes depletion of electrolytes in the body, and as we know, balance is key so we don’t want to throw levels off too far in either direction. A good goal is to have pee color in the realm of lemonade.

There you have it, the exquisitely complex way your body is nourished by water. No simpler, however, is the topic of water intake options and the question of water quality across the selection. Without further ado, let’s make sure we’re sipping our glass of H2O as we dive into some freshwater facts and figures.

Water Options & Quality

Today, water consumption is trickier than ever to navigate as we are inundated with choices and information regarding the best water to drink. Here at eNourish we did research to take the guesswork out of it as much as we could, in order for you to make the best decision for your inner ocean. You may want to hydrate extra for this section - it’s a marathon of information!

TAP

Tap water is a tricky subject. On the one hand, the majority of Americans most likely take for granted the ability to have clean, clear, generally safe water so conveniently. According to the World Health Organization, 1 in 3 people globally (2.2 billion total) do not have access to safe drinking water, which can really put into perspective what a privilege it is. On the other hand, there are populations within the United States (often in rural areas) who suffer from serious health issues due to contaminants in their water. One of the most notable being the citizens of Flint, Michigan. This is why it’s important to understand where your tap water comes from, the process it goes through before it fills your cup, how well-monitored those steps are, and what the end-product contains that may cause you harm.

Most drinking water in the U.S. comes from bodies of surface water such as lakes and rivers, or groundwater like aquifers. Before it flows to individual households it is treated in a facility. The majority of treatment plants use a four-step process before drinking water is stored for household use, though procedure can vary depending on the type and quality of the water source. First, chemicals containing a positive charge are mixed in to neutralize the negative charge of dissolved particles in the water (like dirt). They naturally bind together to create bigger particles which sink to the bottom as sediment, which is the second part of the process. Then the clear water from the top of the tank passes through filters of different compositions and sizes, in order to remove the chemicals and more dissolved particles like metals, bacteria and parasites. The last step is disinfection, where chlorine and/or chloramine are added to kill any remaining harmful pathogens and to protect the water from germs en route to your tap via pipes. Additions such as fluoride and lime are often included at the end to prevent tooth decay and help balance pH, respectively. Other common ways of disinfection are reverse osmosis, UV light and distillation, which we touch on in the filtration section below. You can find more information about these processes through the CDC’s website, or from your local water utility treatment plant.

The Environmental Protection Agency has the task of setting standards and regulating public drinking water, but community water suppliers are also supposed to provide an annual report to customers with information regarding source, quality and known contaminants. For the millions of people whose drinking water comes from private wells, their quality control is most likely state monitored rather than by the EPA. There are other up-and-coming methods, such as desalination by means of distillation or reverse osmosis, which we will forgo discussing at this point since high energy use and costs make desalination less common. However, some states with a surplus of coastline (eg. California and Florida) are utilizing this technology so if you’re curious you can ask your local water utility provider.

For those of you who are skeptical of the quality or possible contamination of your drinking water, there are many home testing kits on the market. According to the New York Times, the SimpleWater Tap Score Advanced City Water Test is the best, testing for over 100 potential contaminants. If lead is your main concern, they advise the Safe Home Do-It-Yourself Lead in Drinking Water Test Kit, which is cheaper. Another resource is the non-profit known as Environmental Working Group (EWG) which holds tap water to a much higher standard than most government entities (according to their website). They have an extensive tap water database where you can search your zip code within the U.S. and find extensive information about what is in your tap water based on independent testing by the NGO. If you are weary of your water’s quality, or you want to ensure minimization of exposure to contaminants, or you just don’t like the way tap water tastes, then perhaps one of the following alternatives is for you.

“There’s plenty of water in the universe without life, but nowhere is there life without water”

— Sylvia A. Earle

BOTTLED

Four hundred years ago the first bottling of water took place at the UK’s Holy Well for the purpose of therapy and healing. It wasn’t until the 19th century that bottled spring water became a popular alternative to the water supplied by municipalities due to the fact that it contained very few harmful pathogens. When water chlorination was invented in the early 1900’s, the popularity of bottled water declined in the United States because municipal water was safe for drinking. Then, in the mid to late ‘90s, PepsiCo and Coca-Cola introduced a more affordable bottled water alternative with ‘purified’ water. Instead of tapping into natural springs and underground aquifers, they use municipal tap water and filter it through a process of reverse osmosis (RO). Reverse osmosis is commonly used to treat water as it is effective in removing both organic and inorganic contaminants when the water is forced by pressure through a semipermeable membrane. The downside to RO is that it also strips water of beneficial minerals, so they are often artificially added back in afterword or left out altogether. Most research indicates that human consumption of water lacking healthy minerals is not detrimental unless it is prolonged.

Today, in 2021, bottled water is a popular selection for many people for a lot of reasons. According to Forbes it is a $20 billion per year industry! Bottled water is marketed in a plethora of ways which often makes it more desirable to people than tap water, at a cost that is more affordable than expensive filters. Most sources, as well as common sense, tell us that in a pinch bottled water can be a solution to our hydration problem but long-term it is not so friendly to our wallets, the environment or even our health. Let’s focus on the health aspect for the purpose of this blog and making the best decision for our physical well-being.

One major difference between bottled water and tap water is the regulation of its quality and marketing. The Food and Drug Administration (FDA), as opposed to the EPA, regulates bottled water. An independent, non-profit, member organization known as Consumer Reports (CR) states on its website that there is often misinformation and lack of transparency within bottled water companies. According to sources such as CR, the FDA allows for lenient quality testing, deceiving marketing practices, and little-to-no provision of easily accessible information for the public. Through independent laboratory testing, the previously mentioned EWG “found all sorts of nasty stuff in popular brands of bottled water – disinfection byproducts, industrial chemicals, prescription drugs and even bacteria.” Then there’s the newer topic of microplastic and its effects on human health. Research is revealing that ingestion of microplastics can affect things like metabolism and reproduction in humans, among other things, as they are being categorized as endocrine-disrupting chemicals. A study done by PubMed Central of the National Institutes of Health in 2018 showed that 93% of 11 bottled water brands sourced from 9 countries around the world contained signs of microplastic. Not only that, but they found that on average, the bottled water contained twice the amount of microplastic contamination as tap water which suggests some of the contamination comes from the bottles’ plastic packaging. One last major difference has to do with taste, or moreso, the lack of chlorine flavor in bottled water. Once bottled water is sealed in a container, the manufacturer doesn’t have to worry about maintaining disinfectant the same way municipal water utilities have to during storage and transportation through pipes to the tap. For this reason, most bottled water is treated with less flavorful chlorine dioxide, ozone (a gas composed of 3 oxygen atoms) or UV light.

Okay, so what’s a good takeaway here? Basically, bottled water and tap water both vary in quality and taste depending on their source and how they’re treated. Interestingly enough, the Natural Resources Defense Council did a 4-year review of safety standards within the bottled water industry and found that 25% or more of bottled water is simply tap water in a bottle and it’s not always treated any further. For the most part, labels on bottled water such as ‘spring’ or ‘artesian’ are a legitimate indication of the source, however, terms like ‘glacier’ or ‘alkaline’ are not necessarily defined by the FDA and they may indicate health claims that are not approved by the administration. A tip would be to do some Googling in order to confirm whether claims made by bottled water companies are defined and official. Or, you can bypass the confusion altogether by purchasing a reusable water bottle and a filtration system to add to your tap instead.

FILTRATION

How is one to choose from the hundreds of water filters flooding the market? A good place to begin is to find out what contaminants are in your tap water that you want to filter out since each type of filter removes different things (none effectively remove everything). Then, it’s up to you to decide how much money and effort you want to invest because there are easy, low-cost options and there are more complex, expensive choices - as well as everything in between. Even once you’ve made these decisions, however, there are still many to choose from. This is when objective ratings and neutral, third-party certifications come in handy. Beware when reading information from the brand itself, as they often use marketing tactics and even unsupported claims to sell their product in a saturated market. With that said, let’s dive into the pool of possibilities.

Two main categories of home water treatment systems are point-of-entry, or whole-house, and point-of-use. A whole-house system is installed outside of the house after the water meter and treats the entire water supply as it enters your home, which can be an efficient way to soften hard water (water containing high amounts of dissolved minerals) before it’s used for showering, washing clothes, doing dishes, etc. These are generally expensive, often need professional maintenance, may filter out chlorine leading to bacteria growth in household piping, and may also require plumbing modifications. They can be used as a pre-filter and combined with point of use systems to add extra filtration depending on what’s best for your home. A point-of-use unit is installed at a specific fixture, like the kitchen sink or shower head. The most common of these for drinking and cooking are either installed at the end of the faucet (faucet-mounted), within the faucet (built-in), under the sink, or on the counter. Three other alternatives are refrigerator, pitcher, and personal water bottle filters.

Faucet-mounted means it can be attached to any standard faucet whereas built-in ones need to be installed, but they can both usually be switched on and off. Systems under the sink take up less space than those on the counter, although they often require installation of the unit itself and a specialty faucet. Countertop systems are easy to install in most cases but they don’t fit all faucets and they do take up space on the counter. Pitchers and personal water bottles with filters are generally easy, affordable options but they have a limited capacity. Nowadays most refrigerators also have a water system option with a filter already installed. Just remember that all of these will require maintenance and/or filter replacements over time, some more often than others. The type you choose should depend on factors like how much money you want to spend, how much water you use and what areas you want filtered, how much effort you are willing to put into installing and maintaining the system, and what contaminants you are trying to filter out (this last one is important and has a lot to do with the technology used).

Now for the most common technologies in household water treatment systems:

FILTERS

Filters remove particulate matter from water by forcing it through either a natural porous component like sand or clay or a membrane wall made from various materials. The particles that can and cannot penetrate the filter depends on the pore size of the media used. Microfiltration has the largest pore size and mainly removes microorganisms, where ultrafiltration has smaller pores which additionally get rid of some viruses. Nanofiltration is the smallest pore size, so it eliminates pretty much all organic material, bacteria, viruses, and even some chemicals and salts.

REVERSE OSMOSIS

As we learned previously, RO uses a similar process to other filters but on an even smaller scale, so it eradicates pretty much all dissolved substances from the water - including healthy minerals.

Carbon & ACTIVATED CARBON

This technology utilizes chemical bonds to absorb contaminants as they flow through the filter, mainly removing metals such as copper and lead. Generally you will find either carbon block or granulated activated carbon filters and their effectiveness varies depending on how much surface area of carbon the water touches and how quickly it flows through.

DISTILLATION

Distillation systems treat water by boiling it into steam and then collecting the condensed water vapor, leaving behind most bacteria and viruses, minerals, and some chemicals.

ULTRAVIOLET

Ultraviolet light uses a wavelength to disrupt the DNA of microorganisms and keep them from reproducing; essentially it deactivates harmful pathogens like bacteria and viruses but that’s all it does so it is recommended in addition to pre-filtration. Often for best results, depending on your household's wants and needs, a combination of systems can be used. For example, it is common for RO systems to contain carbon or sediment filters as part of their process.

DEIONIZATION & IONIZATION

Deionization, or ion exchange, is technology in which any undesirable ionic contaminants come into contact with a solid resin containing similarly charged, more desirable ions like sodium and they swap places. This process is most often used to remove calcium and magnesium from water (or ‘soften’ it) but it can also be used to remove heavy metals and some chemicals. Ion exchange doesn’t work on organisms like bacteria or on viruses so if that is a concern it’s best used in addition to another form of filtration.

Water ionization is when electric current is passed through water, breaking H2O into a hydrogen ion and an ion of hydroxyl, with the hydrogen making water more acidic and the hydroxyl making water more basic in terms of pH. However, ionization (or dissociation) of water molecules is much slower and happens less often than the opposite reaction naturally occurs, so it’s nearly impossible to increase either ion concentration (high or low pH) in pure water. Filters which use this technique need tap water containing additional minerals, or ions, in order to create more of these acidic and base ions, as well as a membrane to separate the two and keep them from reacting again into normal water molecules. As a side note, drinking acidic or alkaline water to change the body’s pH levels is generally said to be null, since the body is constantly working to maintain an acid-base homeostasis. Though, many claim personal health benefits from water ionizing machines.

You’ve made it through the bulk of information! Cheers your water glass to that. Unless, of course, you’re craving something other than water at this point, no matter how pure or filtered it may be. In the case of water boredom, the last section may appeal to you.

AQUEOUS ADDITIONS

Let’s say you want to mix up your beverage intake once in a while. As stated in the hydration section at the beginning of this post, milk and diluted or low-sugar juices like orange are a good choice. Sports drinks may be enticing but remember they are meant to be used before, during or after intense exercise or activity lasting generally longer than 1 hour. If your body doesn’t require the carb, electrolyte or fluid replacement then you’re pretty much just ingesting another sugary drink.

One of the healthiest options is to uplevel plain water by infusing it with fruits, vegetables, herbs or spices. An added benefit is that you can get introspective; take time to connect with how you’re feeling, what your body is craving, and what your mind needs. Perhaps some bubbly water with berries to uplift a mood. Maybe you have zest on the brain so you opt for lemon or mint water. Is something spicy like ginger or cinnamon calling to you with autumn right around the corner? Add them to your H2O. If your being is asking for relaxation or you’re on a health kick, adding sage, cucumber or apple cider vinegar might be the answer. Many of these options add other health benefits like vitamins, minerals, antioxidants, digestive aids, or a metabolism boost. Plus, you can get creative with endless possibilities as you make your water prettier and more fun to drink!

Speaking of pretty water, one concept yet to be explored in this post is the addition of gemstones. Adding this beautiful element to your water bottle can definitely make you want to drink more, which is always a good thing! Just keep in mind the safest way to enjoy this method is if the stones are not in direct contact with your water but built into the bottle. Proponents claim the health benefits given to water by gemstones, such as vitality, rejuvenation, energy and decreased anxiety, have been utilized for thousands of years. Though there is not much scientific research making a direct link or proving the efficacy of crystals as healers, one should never discount the power of energy, intention, visualization or especially the water itself. Now that you have an arsenal of information, whichever form of hydration and healing is appealing to you - go for it!

“I am like the water that runs over me, immune to permanence, recycling endlessly. I am water; I am life. The form may change, but the substance stays the same. ”

— Rick Yancey

Wrapping up this post full of water wisdom, it seems like no coincidence that as I write a thunderstorm rages outside. The cycle of water perpetuates. Freshwater pouring down from above to saturate the earth below. It smells like sweet dirt as negative ions disburse effervescently, charging the air. I feel palpable energy from each drop as the molecules scramble and reconnect. I too, connect. And as I soak it in I’m reminded of just how precious and essential this fundamental elixir of life truly is.