Our bodies are about 60% water by weight, our brains are about 75% water. Water is so essential to life that we can live only about 3 days without any intake. Many of us are interested in more than merely surviving, however - we’re desirous of optimal health with energy and vitality. Paying attention to the nuances of water, which every cell, tissue and organ requires, can help to achieve that.
Insufficient quantity and poor quality
Those who track healthcare habits believe that 75% of Americans are chronically dehydrated, yet most think they're drinking enough water. Think about that. Three out of four people walking around right now have cells crying out for proper hydration, and they don't even know it.
Common symptoms of chronic dehydration include fatigue, headaches, cognitive impairment, dry skin, and increased risk for kidney stones and urinary tract infections. Even mild dehydration (a 1–2% loss of body water) can impact concentration, mood, and physical performance. Contributing factors include insufficient water intake, reliance on caffeinated or alcoholic beverages (both of which actually increase the body’s need for water), high sodium diets, excessive perspiration, and chronic stress (which can alter hormones involved in fluid regulation).
But here's where it gets worse—it's not just about quantity. The water coming out of your tap might technically be "safe" according to government standards, but those standards allow for over 90 contaminants including fluoride, chlorine, pharmaceutical residues, and industrial chemicals. You're essentially drinking a chemical cocktail and calling it hydration. The Environmental Working Group (EWG) has a tap water database which provides details on the quality of the tap water in your locale. Simply enter your zip code to see the list of contaminants in your local tap water.
Filtration is essential for at least your kitchen tap water
A whole house reverse osmosis (RO) system is considered by many to be the best filtration system for your home (understand that chemicals can be absorbed through your skin in showers and baths - and inhaled in the air of the mist emitted by shower heads.) These are expensive, though, and out of range for many people. Some individuals opt for an RO system just in their kitchen - often installed under the sink. These systems do an excellent job of removing chemical pollutants. However, they also remove most of the beneficial minerals, so adding minerals to the filtered water is important (this can be part of the RO system that you purchase).
If an RO system isn’t feasible, there are many other options for filtering your kitchen tap water. Here’s one source to help you choose a filter to fit your needs.
Other sources of obtaining high quality drinking water
Before the introduction of modern plumbing, many people used to source their drinking water from natural springs. In the U.S. today (and in many parts of the world), there are still natural springs where fortunate locals can obtain naturally sourced water for drinking and cooking. If you are interested in finding out if there is a local spring in your area, check this website.
All natural spring water will contain minerals which are inorganic nutrients (like calcium, iron, zinc, phosphorus) that the body needs in small or large amounts for growth, metabolism, and structural roles like bone. When a particular spring has especially high mineral content, the water may be called mineral water. (Some minerals are also referred to as electrolytes because they carry a positive or negative charge when dissolved in water - having additional important roles in the utilization of water within our cells.)
Spring and specifically-labeled mineral water are also available to buy in bottled form - from sources located all over the globe. The ones of best quality will usually be sold in glass bottles, thus avoiding the leaching of chemicals from plastic into this high quality water. Their labels will also contain information about the specific mineral content of their water. There is a long tradition of associating certain minerals with having a particular benefit to the body. For example, sulfur is felt to be particularly beneficial for those with cardiovascular, musculoskeletal or skin problems. Mineral water that is high in calcium may be sought out by those looking for support in bone health, or cardiovascular, muscle or nerve conditions.
Soaking in hot mineral springs
These same benefits can be obtained by soaking in hot mineral springs. For thousands of years, people have traveled to natural hot springs for healing, and it still has a strong tradition in many parts of the world.
When you soak in natural mineral springs, your body absorbs minerals through the skin while the heat opens your pores and improves circulation. The minerals in these springs—magnesium, sulfur, lithium, silica—are in forms your body readily recognizes and utilizes. It's nature's original wellness therapy, and it actually works.
If you have access to natural hot springs, use them regularly. The combination of mineral absorption, heat therapy, and the grounding effects of being in nature provides benefits no supplement can match. The same website given above for locating natural springs for drinking water is also a source for locating hot mineral springs. When traveling to other countries, I place high value on locating and enjoying the luxurious sensation of soaking in hot mineral springs. The aforementioned website for locating drinking water and soaking springs does have sources from all over the world listed, but it is not complete so do check out travel guides when visiting other countries. (I know this because some of the places where I have personally enjoyed hot mineral baths are not on their map.)
Practical implementation
Here's a suggested action plan for proper hydration:
Morning: Start with 16-24 ounces of properly filtered or spring water before anything else. Add a pinch of sea salt and lemon if desired (for some additional minerals). Your body is naturally dehydrated after a night of metabolic processes.
Throughout the day: Sip water consistently rather than gulping large amounts. Your body can only absorb so much at once.
With meals: Limit water during meals as it dilutes digestive juices. Drink most of your water between meals.
Exercise: Increase intake based on sweat loss, but don't overdo it. Add electrolytes for intense exercise lasting over an hour.
Evening: Taper off to avoid midnight bathroom trips, but don't go to bed thirsty.
The Bottom Line
Water is the most fundamental nutrient, yet we've completely screwed up how we approach it. We've turned a life-giving substance into a processed, chemicalized commodity and wonder why chronic disease is skyrocketing.
The solution isn't complicated, but it requires rejecting the "any water is good water" propaganda. Your cells know the difference between living water and the processed stuff coming straight from your tap.
Think about it. Our ancestors didn't drink water that had been sitting in pipes for decades, treated with chemicals, and stripped of its natural mineral content. They drank from springs, streams, and wells where water moved through rock and soil, picking up minerals and maintaining its natural structure. (More information on other aspects of true health-enhancing water will be in the next article to follow this one.)
Invest in quality water like your life depends on it—because it literally does. Whether that's finding a clean spring source, installing proper filtration, or regularly visiting mineral hot springs, make real hydration a priority.
Your body is over 60% water. Make sure it's the right kind.