Water and hydration: the keys to combining health and pleasure

Staying hydrated is an everyday gesture that's so vital. After oxygen, water is the most important element, as we can't survive for more than 5 to 7 days without it. Water supports our body's daily biological functions. Good hydration prevents a number of ailments: water retention, headaches, kidney stones, constipation, and ensures optimal cell function.

Water, essential fuel for life

Water is essential to life. As mentioned above, we can't survive without water. We need to consume quality water on a regular basis if our bodies are to function properly. On average, water represents 60-70% of our body weight, making it the main constituent of the human body. It must be renewed several times a day to recover what our body eliminates in water via perspiration, respiration, urine and stools.

Water is a component used in many bodily functions: the manufacture of cells and body fluids such as blood and lymph volume, saliva and tears to lubricate the mouth and eyes, synovial fluid to lubricate joints. It acts as a reaction medium in cells, for example, transporting nutrients and eliminating waste via urine and perspiration, and controlling body temperature through sweat evaporation.

What type of water to choose?

Water quality is essential to support good health, and is not just a matter of microbiological purity, i.e. sanitizing water to eliminate pathogenic bacteria. To support optimal health, water must meet several criteria:

• Low mineralization: to facilitate kidney elimination (< 100 ppm).
• Microbiological and chemical purity: Clear, odorless, free of bacteria and contaminants.
• pH neutrality: a balance close to that of the human body (between 6-7)
• Freshness and movement: Fresh moving water is preferable to stagnant water.

Low mineralization

Fresh drinking water will contain small quantities of electrolytes: salts of calcium, magnesium, phosphate, carbonate, etc. The more water is boiled, the more minerals tend to precipitate out and become less bioavailable to the body. The more the water is boiled, the more the minerals tend to precipitate out and become less bioavailable to the body. Water rich in mineral salts will tend to clog the body's kidneys and, potentially, its joints.

It's best to consume water that's low in mineral salts, to support the evacuation of waste from the body. To this end, recommend water with a maximum total mineral content of 100 parts per million (ppm). In certain contexts, such as during a cure to promote elimination, distilled water may be of interest, but I don't recommend it for everyday use, as it can demineralize the body.

Here's an overview of mineral concentrations by water type:

• Tap water (Quebec): 80-300 ppm
• Well water: 200-400 ppm
• Spring water: 50-150 ppm
• Mineral water: 50-800 ppm
• Osmosis water: 0-10 ppm
• Distilled water: 0-5 ppm

Microbiological purity, chemical purity and pH neutrality

From a naturopathic point of view, the pH of the water we consume should be neutral to slightly acidic (between 6 and 7), and should not be oxidized. Tap water has a neutral to slightly alkaline pH, and tends to be oxidized by sanitation treatments (chlorine, fluoride, ozone, etc.). The presence of chlorine could affect the internal balance of our microbiota, making us more vulnerable to certain pathogens. What's more, chlorine competes with iodine, an important mineral for thyroid function, which can affect the functions of this gland.

According to Health Canada and several studies, tap water may contain :

• Chlorine residues
• Disinfection by-products
• Metals (lead, copper - especially for plumbing)
• Pesticide residues
• Traces of drugs
• PFAS (eternal pollutants)

Freshness and movement

Fresh moving water is preferable to stagnant water. Bottled spring water may seem like an ideal solution for avoiding residues from city water purification processes. However, the fact that it is stored in plastic bottles, making it stagnant water, encourages the migration of plastic molecules from the bottle into the water.

In a nutshell:

All in all, the important thing is not just to drink, but to find the water that best suits your lifestyle and preferences.

The advantages and disadvantages of each water source

Tap water

• Advantages: It's the most economical and accessible option. In Quebec, it is subject to rigorous quality controls.
• Disadvantages : Presence of chlorine with its impact on microbiota and thyroid health. Quality may also vary according to the state of your home's plumbing.
• Verdict: A safe, economical moisturizing base.

Filtered water (jug or home system)

• Benefits: Improves taste by removing chlorine and reduces some potential contaminants. Provides more "neutral" water.
• Disadvantages : Requires rigorous maintenance and frequent filter replacement to prevent the proliferation of bacteria and mold.
• Verdict: The best compromise for those who want to optimize the taste and quality of municipal water.

Spring water (bottled)

• Benefits: Provides specific minerals (calcium, magnesium, bicarbonates) and a consistent flavour profile.
• Disadvantages: Sometimes too high in minerals, high environmental impact (single-use plastic), potential migration of plastic into water, and significantly higher long-term cost.
• Verdict: Best if you check the bottling date and PPM level.

Water by Reverse Osmosis

• Benefits: Maximum purity. Eliminates virtually all dissolved substances and contaminants.
• Disadvantages: The process also removes essential minerals, creating "empty" water. The system is expensive and wastes a certain amount of water during filtration.
• Verdict: An advanced purification solution that often benefits from slight remineralization.

Recommendations

Tap water remains an accessible and safe option for the majority of the population. For a healthy person, some experts believe that our bodies will be able to neutralize the chemicals contained in tap water. The priority remains drinking enough water, as adequate hydration remains one of the fundamental pillars of good health.

As a naturopath, I recommend that my clients consume tap water filtered by activated charcoal, ceramic or osmosis with the addition of trace elements, depending on the individual's profile. Naturopaths' choice of purified water is part of a holistic approach to rebalancing the body in the event of imbalance, in order to reduce the overall burden, support natural mechanisms and promote vitality.

Certain situations where water quality becomes all the more important:

• Chronic fatigue
• Digestive disorders
• Pregnancies
• For children
• Chemical hypersensitivity
• Hormonal problems
• During detox cures

How much water should I drink a day?

According to a 2007 American study conducted by the Mayo Clinic in Rochester, Minnesota, an adult needs to consume around 2.7 L of water per day. This figure includes intake from our diet, which accounts for around 20% of our total intake. To be well hydrated, an adult would therefore need to drink around 2.2 L of water a day.

Certain factors vary our water requirements:

• Physical activity
• Hot, humid weather
• Dry air and life at altitude, which means less humidity
• Having an illness.

When to drink and why?

For water to truly support vitality without overloading the digestive or renal systems, timing is as crucial as the quality of the water itself.

Drink in the morning

To get the day off to a good start, I recommend drinking a large glass of water in the morning, or hot water with the juice of half a lemon, or a herbal tea that supports the liver, for example.

Drinking between meals

In my practice, I see many people drinking mainly at mealtimes. Yet we should be drinking the majority of our daily water between meals to avoid diluting our digestive enzymes for optimal digestion. Ideally, stop drinking water 15 minutes before eating, and start again 45-60 minutes after the end of your meal, especially if you have digestive problems such as gastric reflux.

In moderation during meals

For optimum digestion, it's best to limit yourself to a few sips. Too much liquid can slow down the work of the stomach. Sparkling water, with its slightly acidic pH and bubbles, can help stimulate digestive enzymes if consumed in small quantities.

Add freshness to your plate

Since 20% of our water intake comes from food, half our plate should be made up of vegetables, according to the Mediterranean diet. By incorporating fresh, water-rich vegetables into your meals, you can add a touch of freshness to your plate.

In moderation before bedtime

To avoid fragmenting sleep by waking up at night, it is advisable to reduce water intake one to two hours before bedtime.

Don't wait to drink until you're thirsty

To support the work of the kidneys, but also all the homeostasis linked to our water intake, drink small sips of water regularly throughout the day. If you need to at first, set an alarm to get into the habit of drinking every hour, and keep a bottle of water handy. This also means not waiting until you're thirsty to drink. With age, many people feel less and less thirsty.

Hydration needs according to age

Our hydration needs change with age. Recommendations may vary slightly according to gender, physical activity or environmental context.

• Babies (0-6 months): 0.7 L via breast milk or formula
• 1 to 3 years: 500 ml water
• Children aged 3 to 8: 500 ml to 1.5 liters of water
• Teenagers: up to 1.9 L (boys), 1.6 L (girls)
• Adults: approx. 2.6 L for men; 2.1 L for women
• Pregnant women: add about 300 ml per day
• Nursing mothers: add 700 ml to 1 L per day

Hydration is vital at any age, but extra vigilance is required in infants, whose systems are fragile, and in the elderly, who often lose the sensation of thirst. Dehydration occurs when losses (due to heat, sport, fever or diuretic medication) exceed water and food intake.

Don't wait until you're thirsty to drink, as this is already a warning sign. Keep an eye out for early symptoms such as dry mouth, decreased urination or dizziness, which indicate the urgent need to restore your fluid balance.

I invite you today to set up a simple hydration routine to achieve your vitality goals. To support you, variety is key. This is where homemade sparkling water becomes a strategic ally: a healthy, eco-friendly and affordable alternative that helps break the tedium while taking care of your health.

Sparkling water: more fun for your daily hydration!

What if staying hydrated became a real pleasure? In Quebec, the popularity of sparkling water is undeniable: volumes sold jumped 97% between 2012 and 2019. While it doesn't have to completely replace your intake of still water, it brings a touch of variety and fizz to our daily lives. It's also the perfect ally for creating tasty, alcohol-free mocktails.

Long seen as an import product that's cumbersome to transport and expensive to buy, sparkling water is now coming straight into our kitchens. By opting for a domestic carbonation machine, you transform a one-off purchase into an unlimited resource that's accessible at all times. The major advantage is that you can regain control over your consumption by transforming water you've already selected for its purity criteria into a personalized "pleasure" drink.

Source customization

Unlike commercial sparkling water, whose origin you can't control, domestic machines let you carbonate your favorite water (filtered, osmosis, local spring, etc.). This way, you retain control over the mineral content (PPM). While many commercial brands are naturally high in sodium (salt), which can adversely affect cardiovascular and renal health, or promote water retention, home carbonation allows you to use a low-sodium base. You benefit from the thirst-quenching effect of bubbles without the often invisible salt content of commercial bottles.

Water safety and purity

By carbonating your water on demand, you eliminate the risks associated with stagnant water in plastic bottles stored for months on end. This prevents the migration of chemical compounds and microplastics from the container to the water, a phenomenon that increases with time and temperature variations during transport. So you can be sure of drinking fresh water whose quality has not been altered by packaging.

pH adjustment

The addition of CO2 slightly lowers the pH of the water, which naturally stimulates gastric juices, contributing to the much-appreciated digestive effect and making the water more thirst-quenching in the mouth.

Healthy alternative to sugary and alcoholic drinks

The fizzy sensation satisfies the sensory craving for soda, but without the sugar, phosphoric acid or unhealthy colorants. It's also an elegant, festive alternative to a glass of alcohol at the aperitif.

Increased drinking volume

Science shows that a variety of textures (bubbles vs. flat) reduces fatigue. Having a source of bubbles at hand is the ideal tool to reach your hydration targets of 2L+ per day, without it becoming a chore.

In short, choosing home gasification means taking advantage of :

• Water quality control: Choose your water source and limit sodium intake.
• Guaranteed purity: Eliminate stagnant water and the risk of microplastic migration from bottles.
• Easier digestion: Enjoy a pH-adjusted formula that naturally stimulates gastric juices.
• Healthy alternative: Replace sodas and alcohol with a sugar- and additive-free option.
• Increased hydration: reach your daily goals more easily thanks to the pleasure of bubbles.

Homemade sparkling water: the economical and ecological alternative with Indigo Soda

For lovers of effervescence, home carbonation is the ideal option for combining sensory pleasure and ecological awareness. By using Indigo Soda, a proudly local company, you can transform your spring or filtered water into a living drink, without generating plastic waste. Their CO2 cylinders, compatible with all machines, make hydration as simple as it is responsible.

In addition to waste reduction, Indigo Soda is committed to the planet and the community: the company actively supports river clean-up with Mission 1000 tonnes, offsets its GHG emissions by planting trees with Arbre-Évolution and works with Le Book Humanitaire to help people in need.

Indigo Soda's exchange model is based on the simplicity of the economy. Flyer. Instead of throwing away, you exchange! The process is easy:

• 1. Return your empty cylinder (whatever the brand) to one of our La Boîte à Grains.
• 2. Get a full Indigo Soda cylinder, up to 35% cheaper than the big brands.

Why is it advantageous?

• Economical: Cut your sparkling water costs by up to 85%. A single cylinder produces 60 liters of water, reducing the cost per liter from $1.50 (in-store) to just $0.21.
• Ecological: Each cylinder used replaces the equivalent of 60 one-litre plastic bottles or 170 cans (473 ml). This eliminates the need to transport, recycle or dispose of these carbon-intensive containers, even when they are returnable.
• Preserving resources: By using water from your network, you preserve the massive quantities of water and oil needed to manufacture aluminum and plastic.
• Reduced transport: You eliminate the pollution associated with trucking heavy cases of water over long distances. Carbonating your local water eliminates this unnecessary "dead weight".
• Universal compatibility: Indigo Soda cylinders are compatible with all machines. Choose screw (purple cylinder) or clip (turquoise cylinder) depending on your machine.

In short, choosing Indigo Soda is much more than a low-cost gift: it's a concrete gesture for your health and the environment. By integrating Flyer to your moisturizing routine, you support a local company while sustainably eliminating waste at source. A simple, local and sparkling solution!

In conclusion

Drinking enough water is essential to support our vitality. If hydration is a challenge for you, you should know that by setting up a structured routine, choosing quality water and varying natural textures and flavours, it's entirely possible to enjoy this daily gesture, and even make it festive.

This makes homemade carbonation a strategic ally for your health, as well as being an ecological and responsible gesture. Have fun adding citrus fruits, fresh herbs or a touch of chlorophyll for hydration that's finally a pleasure!

* Important note: The information contained in this article is provided for general information purposes only. It is in no way intended to suggest a diagnosis or course of treatment, nor is it a substitute for follow-up with your physician. Rather, this approach is part of a holistic approach to supporting vitality and terrain.

About the author

Laurence Couture-Dubé, ND.A.

Naturopath certified with ANAQ

Supporting women as a whole: Vitality & Female Hormonal Balance - Digestion & Microbiota - Fertility & Perinatality

laurence.couturedube@gmail.com

www.centrelespace.ca

819-918-6709

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