Nutritional Waterways: Navigating Wellness
Dehydration
Problem:
Water is the most important nutrient for maintaining life. In maintaining an adequate balance of nutrients, water is often underused - leading to many distressing difficulties. Some of us overeat in response to thirst cues. This can be one of the many causes of obesity. A lack of appropriate water intake can lead to chronic constipation, difficulty concentrating and depression. Now that we have hot weather in the country, water consumption needs to increase to cover the lost fluids from perspiration.
Harriet (pseudonym) has problems with out of control bingeing. She is overweight and suffers from constipation and depression. Her nurse practitioner has prescribed anti-depressants (which can be very constipating) and strong laxatives. When Harriet presented to my office, she was distraught over her increasing weight. She didn't complain about the constipation until the end of the visit. She stated that she had one or two bowel movements a week using the strong prescription laxatives. When questioned about her water intake, she proudly declared that she drank one 32-ounce bottle of water a day. He fluid intake from other sources was caffeinated diet beverages in the amount of 70 to 80 ounces a day.
Discussion:
Water is water. There is no substitute. Coffee, tea, diet soft drinks, full sugar soft drinks, sports drinks and juices are not water. They are, in fact, dehydrating. Caffeine is generally dehydrating, causing a diuretic effect on the kidneys. This increases the loss of fluid from the body. The issue with sports drinks, soda-type beverages and juice is the amount of sugars, fluoride and chlorine they contain. These sugars require fluids to be pulled into the gastro-intestinal tract to expedite their removal from the blood stream. This further contributes to the dehydration of the body. Fluorides and chlorines are heavy metals, and are now thought to contribute to dehydration as well as bone loss.
Harriet used and abused crackers and cookies as her snack of choice - consuming two or three boxes a day followed by her diet soft drinks. This was a daily pattern contributing to her weight gain; she weighed 324 pounds on the day of our first visit. She was also experiencing cramping and distention in the abdominal region.
Plan:
The first thing we had to determine was whether Harriet was willing to give up her habit of crackers, cookies and soda. She agreed to give it a try, and we set out to make the changes necessary on the 'One Day at a Time' plan. Because she could not have just one cookie or cracker, we decided that she could not have them at all. In addition, Harriet might be experiencing an allergy to wheat known as 'celiac disease.' The results of this condition can lead to severe abdominal discomfort. Finally, we agreed to eliminate all soft drinks.
The most important change was increasing the nutrient water in her daily routine. She was to drink 96 to 108 ounces of pure water a day. This was to be done at set times of the day. Therefore the morning, afternoon, mid-afternoon, and early evening had a 32-ounce water assignment. We knew it would be daunting, but she would start at her current intake of 32 ounces and continue to increase her water intake each day.
Follow up:
After one month using the changes we discussed, Harriet reported to the office. The first thing I noticed was the change to her complexion. Her skin was dry, clear, and pink. Removing the crackers, cookies and soft drinks had changed her dramatically. She had begun to lose weight, approximately 20 pounds. Binge eating had disappeared completely. Water intake on a daily basis was 4 quarts a day. She was having regular bowel movements with the cramping and distention no longer a symptom. She was using her laxatives 2 or 3 times a week, instead of every day. Her abdominal measurement had decreased by 4 inches in that time.
Harriet also related that she felt more hopeful about her situation as a result of the changes she was making. Deep dark depression, inability to concentrate and lack of enthusiasm were now replaced with a hopeful outlook. The small steps we took to start this nutritional strategy would lead to bigger changes for her in the days ahead.
Comment:
Life cannot exist without water and food. Creating the proper balance of these important nutrients is always the challenge. Each individual needs to address his or her particular health concerns and ideal body weight. Since there are extraordinary differences in individuals, a universal recommendation for ideal water intake needs to reflect those differences. However most healthy adults can safely consume 3 quarts of water a day.
"There is a force within that gives you life-seek that.
In your body there lies a priceless jewel-seek that.
Oh, wandering one, if you are in search of the greatest treasure,
Don't look outside,
Look within, and seek that."
—Rumi
| 
