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Water covers 71 percent of our earth’s surface and makes up 60 percent of the human body, making it one vital element to our health and ability to thrive. Our bodies use water for every cell and function you can imagine. In fact, amongst the thousands of beverages constantly being promoted by footballers, Insta-celebs and reality show stars, water is the most hydrating fluid there is. Yet over half the population are dehydrated and lacking in their daily water intake. Most people don’t realize, but your body loses water constantly, through respiration, perspiration, digestion and elimination. Yep, simply breathing and eating deplete your hydration levels. Keeping your hydration optimal is the easiest and most affordable way to improve your health, vitality and energy levels. It’s hard to vibrate at a higher frequency when your cells are thirsty for water. Grab a glass of water while you read on for some tips on consuming water and why it’s more important than you think. I bet you’ll be surprised with the findings.

Water works hard as a detoxifying agent to flush the system of toxins. Toxins build up in our tissues causing inflammation, which long term leads to chronic disease and other maladies. Water keeps things moving towards the exit and spring cleans our cells along the way. Toxins love to set up camp in the human body and mess with our hormones. Think of water as the bouncer ushering the unwanted guests out the door before things get too out of control. Water helps our cells function optimally, lubricates our sensitive mucus membranes to prevent pathogens entering, prevents muscle cramps and spasms and fights headaches. Sounds like an amazing drug, right? Except its totally natural from mother nature. Water also acts as the ultimate energy boost. While coffee or sugar are famous for causing an energy peak and inevitable crash that has us reaching for more, water allows the body to self-regulate energy levels throughout the day. Your brain is mostly water so water will boost your energy and focus in an instant, yet sustained way. On that note, it’s a good idea to avoid too much caffeine and alcohol that are both super dehydrating.

Did you know that by the time you feel mild thirst, you’re already dehydrated? Especially in the winter months when we might have heaters on and are tempted by hot showers, we easily fall victim to dehydration. Paradoxically, in summer we are often a lot more conscious of our water intake due to the incessant heat outside. One simple ritual for every season? Keep a glass of room temperature water on your bedside table so as soon as you wake up you replenish the moisture you lost through the night. Keeping up your hydration ensures you start your day from a place of power and not a place of depletion. Now you might be thinking, why room temperature? Room temperature water is more hydrating than cold water. Yes, it’s true and supported by science. Because your body has to spend energy to bring cold water to a temperature it can absorb, this results in water loss. Furthermore, cold water may cause the blood vessels around your stomach to shrink, slowing hydration. According to Ancient Chinese medicine and Ayurveda very cold icy water actually causes constriction in the body from our cells to our energy channels. You may have grown up on cold water and always asked for ice in your drink, but try switching to room temperature and you will notice the difference, even if it takes a little bit of time getting used to.

Want to know the ultimate water sin? Chugging cold beverages with meals. Yep, I know, they come with the meal when you eat out. But when you drink cold beverages, they tend to solidify the fats from the foods we eat as they pass through our systems. This makes those fats much more difficult to digest, and it makes it difficult to remove unwanted fats from the body. Room temperature water and warm herbal teas on the other hand, keep the fats as liquids, easing digestion and helping move them through our bodies. This not only helps digestion but can also reduce the risk of clogged arteries. Beyond depressing digestion and causing stagnation, cold water inhibits digestive enzymes like lipase, the enzyme for breaking down fat, from acting efficiently. So next meal time, make lipase’s job easy and avoid drinking a lot of water or any fluids with your meals. If you need to drink with meals just take little sips or order a tea or hot water. Hot liquid can help you digest liquid. This is also commonly practiced in Ayurvedic and traditional Chinese medicine. If you must drink a little while eating (or ate something spicy) sip no more than one cup of water during meals. The ideal is to hydrate enough during the day between meals so that you go into your meals well hydrated.

Plastic bottles from various brands are a common sight, we’re always drinking from them, ordering them or running out to get them. The truth is its difficult to know what you’re getting with bottled water. Check the label. If it comes from a municipal source, it’s basically tap water and potentially contains trace impurities, heavy metals and even medications that have leached in. Other brands contain fluoride which is proven to be toxic to the body. PET plastic water bottles are also known to harbor toxins that interfere with our hormones. Some plastics notably the hard plastic bottles contain bisphenol-a which has been shown in studies to be highly toxic to humans. At home, avoid plastic water bottles and the chemicals leaching into your water by getting a high-quality water filter. There are tons of options on the market from high end complete home systems to more affordable tap only fixtures. It’s probably worth investing in a water filter as a one off that will provide positive returns for life. When out and about and bottled water is the only option, always check the label and make sure bottles are BPA free. Another issue with plastic water bottles is the fact that the vast majority of them don’t actually get recycled. Just think of the massive garbage patches floating around our oceans including the Pacific Ocean Garbage Patch that is currently covering an area 1.6 million square kilometers, three times the size of France. These bottles pollute our natural environment with micro plastics. Producing them is an issue in itself as they are petrochemical products that pollute the environment heavily during production.

So how much water do I really need to drink? Depends on your overall lifestyle, diet, and activity levels. When we say diet, we actually derive a lot of hydration from fiber-full raw fruits and vegetables. If your staples include smoothies and salads, those are already fantastic ways to boost your hydration. It also depends on activity and climate and even how dry the air is in our homes. The general rule of thumb is to check your urine color. We want a very light-yellow hue when we go to the loo! Dark yellow or even brown means you are way behind on your water intake. If all else fails, the standard eight large glasses per day is a pretty safe bet.

You may be thinking, is carbonated water ok? Everyone loves those bubbly waters that look a little extra at the table. Everyone except our kidneys. Our kidneys are designed to digest fresh natural water, carbonated water puts extra pressure on our kidneys and can often lead to bloating. Carbonated water contains high levels of carbon dioxide and carbonic acid and because of this, it is more acidifying than pure water and may contribute to certain health problems. Furthermore, the pressure it causes for the kidneys can lead to more frequent urination! Isn’t that enough to turn anyone off increasing their water intake? No one has time to be running off to the bathroom every fifteen minutes. This diuretic effect can also lead to dehydration. Not to be a downer but sparkling water has been linked to kidney stones so if you have a history, it may be a good idea to steer clear. Delivering the final nail in the coffin for carbonated water is the fact that like other acidic foods, it changes the body’s pH levels. When this happens, your body works to neutralize its pH, leaching calcium and other minerals from the bones in the process. Over time, this contributes to lower bone density and even osteoporosis. So, when we say up your water intake for improved health and vitality, it’s safe to say still, natural and fresh should be your go-to.

Finally, I leave you with some simple tips on how to increase your water intake the optional way. Keep a glass of room temperature water nearby at all times, on your bedside table, desk coffee table. Buy some glasses you like that also give you joy to look at. Add lemon to boost your water and give you an at home spa feel. You can also drink a smoothie that is basically enzyme and vitamin infused water with fiber to cleanse the system as it hydrates you. Coconut water has natural electrolytes like potassium, sodium and manganese, which actually hydrate the inside of your cells. It’s common for athletes to use this hydrating elixir after intense sweat sessions and even recommended to those suffering from diarrhea to replenish they hydration levels faster. Make it an experiment, not a chore. See how you feel after a week of increasing your hydration and cutting out the dehydrating sodas and carbonated beverages. And remember, it’s all about balance so if you’re out or at a party and want to enjoy something besides water, go for it! Just don’t make it a daily thing. Nobody thrives on restriction.