The 4th Macro
Water is vital for survival. You can’t go more than three days without it. This is why water can be seen as the “fourth macro nutrient” for the body. Water is essential for many processes in the body, examples include: to help regulate temperature, lubricates tissues, cushions bones and joints, moistens oxygen, maintains the cell volume and structure, as well as transporting nutrients & hormones. The body needs a balance of minerals that attract water to help water move throughout the body and into cells. These minerals are known as electrolytes. Picture it like two kids holding hands going off a high diving board, one could jump without the other, but they’ll jump quicker with a friend.
Be careful what kind of water you’re putting into your body. Most tap water is contaminated, and bottled water has harmful microplastics. Use filters such as a reverse osmosis or Aquatru. Carry water around in glass or stainless-steel bottles. When selecting electrolytes, read the ingredients, some can be very high in sodium and have unnecessary ingredients.
Don’t fall for the alkaline water trend. Our body’s do an amazing job regulating the pH level of our blood. However, the alkaline water can disrupt the pH level of our stomach acid. The stomach needs to be 1.5-3 pH, and if alkaline water at 8 or 9pH mixing in will neutralize stomach acid. When there’s low stomach acid, food doesn’t break down thoroughly and the lower esophageal sphincter doesn’t close. This will lead to poor digestion, bloating and acid reflux; possibly making you sicker because foreign pathogens are not being killed in the stomach.
A rule of thumb is to drink half your weight in ounces. So if you’re 200lbs, then 100 oz of water, or 150 lbs, 75 oz of water. Find a strategy to remind you to drink more, like a glass bottle that marks the ounces so you can keep track during the day. Or set a reminder on your phone every hour to take a sip. Drink a few cups of herbal tea to mix up flavors. Whatever you choose, find something that you can make into a habit.
Health Tip of the Month
Avoid buying plastic bottled water at the store or gas station and replace it with glass bottled water or carry your own!