In this article, we’ll explore how the water coming out of your tap can affect your cooking. We’ll look at what makes up water quality, how it changes the food we cook, and what you can do about it. Whether you’re a home cook or a professional chef, understanding water quality can help you take your dishes to the next level.

Understanding Water Quality

There are factors to consider in understanding water quality. Let’s take a look at the main factors:

1. Hardness vs. softness: This refers to the amount of minerals, mainly calcium and magnesium, in your water. Hard water has high mineral content, while soft water has low mineral content. You might notice hard water leaving spots on your glasses or making it harder to work up a lather with soap.
2. pH levels: This measures how acidic or alkaline your water is. A pH of 7 is neutral, below 7 is acidic, and above 7 is alkaline. Most tap water falls between 6.5 and 8.5.
3. Mineral content: Besides calcium and magnesium, water can contain other minerals like iron, copper, and zinc. These can affect the taste and sometimes the colour of your water.
4. Contaminants and impurities: This includes things like chlorine (used to disinfect water), sediment, or in some cases, harmful substances like lead or bacteria. While public water supplies are treated to remove dangerous contaminants, some may still be present in trace amounts.

How Water Quality Affects Different Cooking Methods

Different cooking methods can be affected by water quality in various ways:

• Boiling and simmering: Hard water can increase cooking times for foods like pasta or beans. It can also leave a residue on pots and pans.
• Baking and bread-making: Water hardness can affect gluten development in dough. Soft water might make for a stickier dough, while hard water can strengthen it.
• Brewing coffee and tea: The mineral content of water can significantly impact the extraction of flavours. Many coffee enthusiasts prefer slightly hard water for optimal brewing.
• Making soups and stocks: Hard water can make it difficult for flavours to fully develop and may leave a mineral taste in your final product.

Impact on Specific Foods

Water quality doesn’t affect all foods equally. Here’s how it impacts some common ingredients:

• Pasta and rice: These grains absorb a lot of water during cooking. Hard water can make them take longer to cook and might affect their texture.
• Vegetables: Some vegetables, like beans and lentils, may not soften properly in hard water. Green vegetables might lose their bright colour more quickly when cooked in alkaline water.
• Legumes and beans: These can be particularly sensitive to water hardness. Hard water can make beans tough and increase cooking times significantly.
• Meat and fish: While less affected than other foods, very hard water might slightly toughen meat during cooking.

Flavour Implications

Water quality can have a surprising impact on the taste of your food.

• How water can alter taste: Minerals in water can enhance or interfere with food flavours. For example, chlorine can impart a chemical taste, while calcium can sometimes add a pleasant mineral note.

• Regional water differences and local cuisine: Have you ever wondered why your homemade efo riro or jollof rice doesn’t taste quite the same as the ones you get in different parts of Nigeria? The unique mineral profile of local water can influence regional cuisines.

Take Lagos, for instance. The city’s water, which comes from both surface and groundwater sources, tends to be on the harder side due to its proximity to the coast. This mineral-rich water might contribute to the distinct taste of Lagos-style suya or the texture of eba made in the city.

Contrast this with the water in Jos, Plateau State, which is known for its natural springs and generally softer water. This could play a role in why Jos is famous for its burukutu (a local beer made from sorghum) and why vegetables grown in the area are particularly flavourful.

In the Niger Delta region, where water can have higher iron content due to the soil composition, local dishes like native soups might have adapted over time to work well with this specific water profile.

It’s worth noting that in many parts of Nigeria, especially in rural areas, people often rely on well water or boreholes. The mineral content of this groundwater can vary significantly from place to place, potentially influencing local cooking traditions and taste preferences.

Understanding these regional water differences can help explain why replicating a dish from another part of Nigeria might require more than just following the recipe – the water you use can make a difference too.

Textural Changes Due to Water Quality

Water quality doesn’t just affect flavour, it can change the texture of your food too:

• Effects on dough and batter consistency: Hard water can strengthen gluten, potentially making bread dough tougher and less sticky. This isn’t always bad – it can be great for crusty breads, but might not be ideal for cakes.

• Impact on cooked vegetable texture: Vegetables cooked in hard water might remain firmer, while those cooked in soft water could become mushy more quickly. This is especially noticeable with foods like dried beans or lentils.

While water quality can impact your cooking, it doesn’t mean you can’t make great food with the water you have. Understanding these effects can help you adjust your cooking methods to get the best results, no matter what kind of water comes out of your tap.

Nutritional Considerations

Water quality doesn’t just affect taste and texture, it can also impact the nutritional value of your food:

• Mineral absorption from cooking water: When you cook food in water, especially vegetables, some minerals from the water can be absorbed into the food. In areas of Nigeria with hard water, this might actually increase the calcium and magnesium content of your meals slightly.
• Potential health impacts of cooking with contaminated water: In some parts of Nigeria where access to clean water is a challenge, cooking with contaminated water can pose health risks. Boiling water kills many harmful microorganisms, but it doesn’t remove chemical contaminants. This is why organisations like AquaMaya are so crucial in their work to provide clean water access.

Common Water Issues in Cooking

Here are some common problems you might encounter due to water quality:

• Limescale buildup in appliances: If you’re in an area with hard water, like parts of Lagos or Kano, you might notice a white, chalky buildup in your kettle or pots. This is limescale, and while it’s not harmful, it can affect the efficiency of your appliances.
• Discoloration of food: In areas with high iron content in the water, like some parts of the Niger Delta, you might notice your rice or pasta taking on a slightly yellow or brown tinge.
• Off-flavours in beverages: Chlorine in treated water can affect the taste of tea or zobo (hibiscus drink). Many Nigerians prefer to use sachet or bottled water for drinking and cooking to avoid this issue.

Solutions for Improving Water Quality for Cooking

If you’re concerned about your water quality, here are some solutions:

1. Filtration systems: Simple carbon filters can remove chlorine taste and odour. More advanced systems can reduce hardness and remove other contaminants.
2. Water softeners: These systems remove minerals that cause water hardness. They’re not common in Nigerian households but are used in some hotels and restaurants.
3. Bottled water alternatives: Many Nigerians already use sachet water or bottled water for drinking. While this can be used for cooking too, it’s not always practical or economical for large-scale cooking.

Testing Your Water Quality

To really understand what’s in your water, you might want to test it:

• Home testing kits: These are available in some big cities and can give you a basic idea of your water’s hardness, pH, and chlorine levels.
• Professional water analysis: For a more comprehensive analysis, you can send a sample to a laboratory. In Nigeria, the Standards Organization of Nigeria (SON) or some universities offer water testing services.

Adapting Recipes for Different Water Types

Once you know your water quality, you can adapt your cooking:

• Adjusting leavening agents in baking: If you’re in an area with hard water, you might need to use a bit less baking soda in your puff-puff or cake recipes. The minerals in hard water can react with the leavening agents.
• Modifying cooking times and temperatures: In areas with hard water, you might need to cook beans or ewedu a bit longer. Conversely, if you’re using very soft or filtered water, keep an eye on your food as it might cook faster than you’re used to.
• Balancing flavours: If your water has a distinct taste, you might need to adjust your seasonings. For example, if your water is high in minerals, you might be able to use a bit less salt in your soups or stews.

Cooking, really, is all about adaptation and finding what works best for you. Understanding your water quality is just another tool to help you make the most delicious meals possible, whether you’re cooking classics or experimenting with new recipes.

Environmental and Sustainability Aspects

Water quality isn’t just about taste, it’s also about sustainability. Let’s consider some sustainability aspects:

• Water conservation in cooking: In many parts of Nigeria, especially during the dry season, water can be scarce. Using water efficiently in cooking isn’t just good for your wallet, it’s good for the environment too. Try methods like steaming vegetables instead of boiling them, or reusing pasta water to water plants.
• Reducing bottled water use: While many Nigerians rely on sachet or bottled water for drinking and cooking, this creates a lot of plastic waste. If you have access to safe tap water, consider using a reusable filter instead. In areas where tap water isn’t safe, community-level water treatment solutions could be more sustainable than individual bottled water use.
• Impact of water treatment on local ecosystems: In some areas, the chemicals used to treat water can affect local rivers and streams when they’re washed down the drain. Being mindful of this can help protect Nigeria’s rich biodiversity.

Global Perspectives on Water Quality and Cooking

Water quality affects cooking all around the world, and Nigeria is no exception.

• Traditional cooking methods adapted to local water conditions: Many traditional Nigerian cooking methods have evolved to work well with local water. For example, the practice of washing and soaking rice before cooking helps remove excess starch, which can be particularly helpful in areas with hard water.
• How changing water quality affects traditional cuisines: As water treatment improves in some areas and declines in others due to pollution, it can affect local foods. For instance, the taste of palm wine can vary depending on the water content of the soil where the palm trees grow.
• Comparison with other countries: In some countries, like Japan, they have achieved nationwide water coverage and high quality of potable water. They basically supply safe water fit for all kinds of cooking. While this isn’t common in Nigeria yet, the growing interest in local and traditional foods might lead to more awareness of how local water affects cuisine.
• Cultural significance of water in cooking: In many Nigerian cultures, water plays a significant role in cooking beyond just being an ingredient. From the water used in pounding yam to the importance of clean water in preparing ceremonial dishes, understanding water quality can deepen our appreciation of culinary traditions.

Conclusion

Water quality might not be the first thing you think about when you step into the kitchen, but it plays a crucial role in cooking.

Key points:

• Water hardness, pH, and mineral content can affect the taste, texture, and cooking time of your food.
• Different cooking methods and foods are affected by water quality in various ways.
• The water in different regions of Nigeria can influence local cuisines.
• There are ways to test your water quality and adapt your cooking accordingly.

Importance of being aware of your water quality for optimal cooking results: Understanding your local water can help you adjust recipes, troubleshoot cooking issues, and even appreciate the unique flavours of your region’s cuisine.

As awareness of water quality grows, we might see more attention paid to how it affects our food. This could lead to new culinary innovations, as well as renewed appreciation for traditional cooking methods that work well with local water conditions.

Regardless of what you’re making, always remember that water is more than just a basic ingredient, it’s a key player in the chemistry of cooking. By understanding your water, you can take your cooking to the next level and gain a deeper appreciation for the complex factors that make Nigerian cuisine, for instance, so diverse and delicious.

It is worth noting that cooking without water is inevitable, and the need for access to clean, safe water is paramount. This and many more reasons is why AquaMaya is in existence. AquaMaya is on a mission to deliver clean water access to 10 million people in West Africa, and reduce child mortality from waterborne diseases. With your support, we will make life better. Visit us on our website to learn more.

Sources:

1. https://www.chefsteps.com/ingredients/water

2. https://www.raynewater.com/how-to-test-your-water-quality-at-home-without-a-kit/

3. https://www.alliedacademies.org/articles/the-impact-of-hard-water-on-food-quality-a-comprehensive-analysis-26153.html

4. Bhagwat VR. Safety of Water Used in Food Production. Food Safety and Human Health. 2019:219–47. doi: 10.1016/B978-0-12-816333-7.00009-6. Epub 2019 Aug 9. PMCID: PMC7150035. https://pmc.ncbi.nlm.nih.gov/articles/PMC7150035/

This article aims to dive into the facts and fiction surrounding the habit of drinking water first thing in the morning. We’ll look at what people claim, what science says, and try to separate the helpful advice from the hype. Whether you’re a dedicated water-drinker or sceptical of such habits, read on to get a clearer picture of this popular morning routine.

The Claims

So, what exactly are people saying about this morning water habit? The list of supposed benefits is pretty long and impressive:

• It jumpstarts your metabolism, helping you burn more calories throughout the day
• It flushes out toxins that have built up overnight
• It improves your skin, giving you a healthy glow
• It aids digestion and prevents constipation
• It boosts your energy levels and mental alertness
• It helps you eat less by making you feel fuller

Some folks even claim that the water needs to be warm or room temperature for the best effects, or that you should add lemon for extra benefits. These claims paint a picture of water as a kind of morning miracle worker. But before we get too excited, let’s look at what science has to say.

The Science Behind Hydration

To understand whether drinking water in the morning is especially beneficial, we first need to grasp how our bodies use water throughout the day.

Our bodies are made up of about 60% water, and this water is crucial for nearly every bodily function. It helps regulate our temperature, cushion our joints, remove waste products, and transport nutrients to our cells. We’re constantly losing water through breathing, sweating, and going to the bathroom, which is why we need to keep replenishing our supply.

Interestingly, our hydration needs aren’t constant throughout the day. They can change based on our activities, the climate, and even our sleep patterns. During sleep, we lose some water through breathing and sweating, but our kidneys reduce urine production to help us stay hydrated. This is why we don’t usually wake up desperately thirsty (unless we’ve had a few too many drinks the night before).

Examining the Benefits

Now, let’s look at some of the potential benefits of that morning glass of water:

• Rehydration after sleep: While we don’t typically wake up severely dehydrated, having some water in the morning can help replace any fluids lost overnight. This can be especially helpful if you live in a hot climate or tend to breathe through your mouth while sleeping.
• Boost to alertness: Drinking water can help you feel more awake and alert. This isn’t because water has any stimulant properties, but simply because mild dehydration can make you feel sluggish. A glass of water might help you feel more refreshed as you start your day.
• Effects on metabolism: Some studies have shown that drinking water can temporarily boost your metabolism. However, this effect isn’t specific to morning water drinking, it happens whenever you drink water. Also, the boost is quite small, so it’s unlikely to have a significant impact on weight loss by itself.
• Improved digestion: Drinking water on an empty stomach can help get your digestive system moving. This might be helpful if you tend to experience constipation. However, sipping water throughout the day is just as effective for this purpose.

Debunking Myths

While drinking water in the morning can be beneficial, some claims don’t hold up under scrutiny:

• The detox myth: You’ll often hear that morning water helps “flush out toxins.” The truth is, your body is constantly working to remove waste products, mainly through your liver and kidneys. While water is essential for these processes, there’s no evidence that drinking it specifically in the morning enhances detoxification.
• The weight loss promise: Some sources claim that morning water can significantly boost weight loss. While staying hydrated is important for overall health and can support weight loss efforts, drinking water in the morning isn’t a magic solution. Sustainable weight loss comes from a balanced diet and regular exercise.
• The “must be warm” rule: While some people prefer warm water, there’s no scientific evidence that warm water is significantly better than cool water. The temperature is mostly a matter of personal preference.
• The lemon water craze: Adding lemon to your water can make it tastier and provide a small amount of vitamin C, but it doesn’t have any special detoxifying or fat-burning properties.

Note that, while drinking water in the morning isn’t harmful for most people, it’s not a cure-all either. The most important thing is to stay hydrated throughout the day, not just in the morning.

Potential Drawbacks

While drinking water in the morning is generally safe, there are a few potential downsides to consider:

• Disrupted sleep: If you’re gulping down a large amount of water right before bed to prepare for your morning routine, you might find yourself waking up in the middle of the night for a bathroom trip. This can interrupt your sleep cycle, leaving you feeling groggy in the morning.
• Dilution of stomach acid: Drinking a lot of water on an empty stomach might temporarily dilute your stomach acid. For most people, this isn’t a big deal, but if you have acid reflux or other digestive issues, it could potentially cause discomfort.
• Overhydration: Though rare, it is possible to drink too much water. This can lead to a condition called hyponatremia, where the balance of electrolytes in your body gets thrown off. It’s unlikely to happen from just one glass in the morning, but it’s something to be aware of if you’re dramatically increasing your water intake.

Expert Opinions

Most experts agree that while there’s no harm in the practice for most people, it’s not necessary to force yourself to drink water immediately upon waking if you don’t feel thirsty. Listening to your body’s signals is important.

Factors to Consider

When deciding whether to adopt this habit, consider these factors:

1. Individual health conditions: If you have any health issues, especially relating to your kidneys or heart, check with your doctor before significantly changing your fluid intake.
2. Lifestyle and daily routines: If you’re someone who rushes out the door in the morning, trying to down a big glass of water might not be practical. Find a hydration routine that fits your lifestyle.
3. Climate and physical activity: If you live in a hot climate or exercise first thing in the morning, you might benefit more from that early glass of water.
4. Personal preference: Some people genuinely enjoy starting their day with water, while others find it unpleasant. Your own feelings matter. 

Alternative Morning Hydration Practices

If drinking a big glass of water first thing doesn’t appeal to you, there are other ways to stay hydrated in the morning:

1. Gradual water intake: Instead of one big glass, try sipping water slowly over the first hour or two after waking.
2. Hydrating foods: Many fruits and vegetables have high water content. A breakfast including foods like watermelon, cucumbers, or oranges can contribute to your hydration.
3. Herbal tea: If you prefer something warm in the morning, herbal tea can be a good option. Just be mindful of caffeine content if that’s a concern for you.
4. Smoothies: A morning smoothie made with water-rich fruits can be both hydrating and nutritious.

The Importance of Overall Daily Hydration

While we’ve spent a lot of time talking about morning hydration, the truth is that consistent hydration throughout the day is what really matters for your health.

Your body needs a steady supply of water to function properly. This doesn’t mean you need to be constantly drinking, but rather that you should be responsive to your thirst and mindful of your water intake throughout the day.

Factors like your size, activity level, diet, and climate all affect how much water you need. Instead of focusing on strict rules like “8 glasses a day” or “water first thing in the morning,” try to tune into your body’s signals.

Signs that you’re well-hydrated include pale yellow urine, rarely feeling thirsty, and having good energy levels. If you’re not sure about your hydration status, talk to your doctor or a registered dietitian for personalised advice.

While water is crucial, you can also get hydration from other beverages and water-rich foods. The key is finding a balanced approach that works for you and keeps you consistently hydrated day in and day out.

Tips for Healthy Morning Hydration

If you decide to try drinking water first thing in the morning, here are some practical tips:

1. Start small: Begin with a small glass and gradually increase if you feel comfortable.
2. Room temperature: Some find room temperature water easier to drink than cold water on an empty stomach.
3. Add flavour: If plain water isn’t appealing, try adding a slice of lemon, cucumber, or a few berries.
4. Pair it with a routine: Link your water intake to another morning habit, like brushing your teeth, to help it become automatic.
5. Listen to your body: If you’re not thirsty or feel uncomfortable, don’t force it. Hydration shouldn’t be stressful.
6. Spread it out: Consider having half a glass when you wake up and the rest with breakfast.

Conclusion

After examining the claims, science, and expert opinions surrounding morning water consumption, it’s clear that while it’s not a magical health solution, it can be a beneficial habit for many people. The key takeaway is that consistent hydration throughout the day is more important than focusing solely on that first morning glass.

Drinking water in the morning may help you feel more alert, support digestion, and contribute to your daily hydration needs. However, it’s not a requirement for good health, and the benefits shouldn’t be exaggerated. What matters most is finding a hydration routine that works for you and your lifestyle.

As we consider the importance of hydration, it’s important to remember that not everyone has easy access to clean, safe drinking water. Organisations like AquaMaya are working tirelessly to change this reality. AquaMaya is dedicated to bringing clean water solutions to communities in West Africa. Our mission to improve health, reduce waterborne diseases, and foster economic development by ensuring access to clean water reminds us of the vital role water plays in overall health and community well-being.

While we debate the nuances of when to drink water, our work at AquaMaya underscores a more fundamental truth which is, access to clean water at any time of day is a luxury that millions still don’t have. Our goal of delivering clean water access to 10 million people in West Africa and reducing child mortality from waterborne diseases puts this discussion into perspective.

In conclusion, whether you choose to drink water first thing in the morning or not, the most important thing is to stay adequately hydrated throughout the day and be grateful for access to clean water. If you’re inspired by this discussion, consider supporting us at AquaMaya as we are working to make clean water a reality for all.

Sources

1. https://www.healthline.com/nutrition/drinking-water-in-the-morning
2. https://www.medicalnewstoday.com/articles/what-percentage-of-the-human-body-is-water
3. https://journals.physiology.org/doi/full/10.1152/advan.00028.2005
4. https://www.healthline.com/health/lemon-water-detox-the-truth
5. https://www.healthline.com/health/sour-stomach

Why is this topic so important? Well, our bodies are made up of about 60% water, and this water plays a vital role in nearly every bodily function. From regulating body temperature to helping digest food, water is essential.

Unfortunately, older adults are at a higher risk of becoming dehydrated. This can happen for various reasons – some might not feel thirsty as often, others might have trouble getting up to get a drink, and some may limit their fluid intake due to bladder control concerns.

In this article, we’ll explore why staying hydrated is so crucial for older adults and share practical tips to help seniors drink enough fluids throughout the day.

Understanding Hydration Needs in the Elderly

As we age, our bodies go through changes that affect how we use and retain water. Understanding these changes is key to meeting the hydration needs of older adults.

1. Body Composition Changes:

• Older adults typically have less water in their bodies compared to younger people.
• This is partly because we lose muscle mass as we age, and muscle holds more water than fat.
• With less water reserves, older adults can become dehydrated more quickly.

2. Decreased Thirst Sensation:

• Many older adults don’t feel thirsty as often, even when their body needs fluids.
• This is because the mechanisms in our brain that signal thirst become less sensitive as we age.
• This means older adults might not realise they need to drink water, even when they’re starting to get dehydrated.

3. Kidney Function:

• Our kidneys become less efficient at conserving water as we age.
• This means older adults might lose more water through urine.

These factors combined mean that older adults need to be more proactive about staying hydrated, rather than relying on feeling thirsty as a reminder to drink.

Signs of Dehydration in Older Adults

Recognizing the signs of dehydration in older adults is crucial, as they might not always be obvious. Here are some common symptoms to watch out for:

1. Mild to Moderate Dehydration:

• Dry mouth or sticky saliva
• Decreased urine output or darker urine
• Headache
• Dizziness or lightheadedness
• Tiredness or lethargy
• Dry skin that doesn’t bounce back quickly when pinched

2. Severe Dehydration:

• Confusion or irritability
• Difficulty walking
• Rapid heart rate
• Low blood pressure
• Sunken eyes
• In extreme cases, delirium or loss of consciousness

It’s important to note that these signs can sometimes be different or less noticeable in older adults compared to younger people. For example, skin elasticity is not always a reliable indicator in older adults due to natural changes in skin as we age.

Also, some of these symptoms, like confusion, can be mistaken for other conditions common in older adults. This is why it’s crucial to pay attention to hydration and consider it as a possible cause when these symptoms appear.

Recommended Daily Fluid Intake for the Elderly

So, how much should older adults drink each day? While individual needs can vary, here are some general guidelines:

General Recommendation:

• Aim for about 6-8 cups of fluids per day for most older adults.
• This includes water and other beverages, as well as fluid from foods.

Factors Affecting Individual Needs:

• Body size: Larger people typically need more fluids.
• Activity level: More active seniors need to drink more to replace fluids lost through sweat.
• Climate: Hot or humid weather increases fluid needs.
• Health conditions: Some conditions, like fever or diarrhoea, increase fluid needs.

It’s important to note that these are general guidelines. Some older adults might need more or less depending on their specific situation. For example, people with certain heart or kidney conditions might need to limit their fluid intake.

The best approach is to talk with a healthcare provider about individual fluid needs, especially if there are any health concerns or conditions to consider.

Challenges to Staying Hydrated in Old Age

While we know hydration is important, several factors can make it challenging for older adults to drink enough fluids:

1. Mobility Issues:

• Difficulty walking or fear of falling might make some older adults reluctant to get up for a drink.
• Arthritis or weakness can make it hard to lift glasses or open bottles.

2. Incontinence Concerns:

• Some older adults might limit their fluid intake to avoid frequent trips to the bathroom.
• This can actually make incontinence worse in the long run, as concentrated urine can irritate the bladder.

3. Medication Effects:

• Some medications can increase fluid loss, such as diuretics or “water pills.”
• Other medications might make people feel less thirsty, even when they need fluids.

4. Swallowing Problems:

• Conditions like stroke or Parkinson’s disease can make swallowing difficult.
• This might make some older adults avoid drinking to prevent choking.

5. Cognitive Issues:

• Memory problems or confusion might cause some older adults to forget to drink regularly.
• They might also forget whether they’ve had anything to drink recently.

6. Reduced Sense of Taste:

• As we age, our sense of taste can diminish, making water seem less appealing.

Understanding these challenges is the first step in finding ways to overcome them and ensure older adults stay properly hydrated.

Strategies for Increasing Fluid Intake

Drinking enough water can be tricky for older adults, but there are several ways to make it easier and more enjoyable. 

First, setting reminders can be a game-changer. Many older folks find it helpful to use an alarm clock or their phone to remind them to drink water regularly throughout the day. You might also try putting sticky notes on the fridge or bathroom mirror as visual cues. Another good trick is to link drinking water with daily habits – for example, having a glass of water every time you take your medication or sit down to watch your favourite TV show.

Making water more accessible is also key. Keep filled water bottles or cups within easy reach, especially in areas where you spend a lot of time. If arthritis or weakness is an issue, look for lightweight, easy-to-grip containers. Some people find that having a water cooler or dispenser in their home makes it much more convenient to grab a drink.

If plain water isn’t appealing, try flavouring it to make it more tasty. Adding slices of fresh lemon, lime, or orange can give water a nice zing. There are also sugar-free flavour drops or powders available if you want more variety. For a refreshing twist, you might enjoy water infused with herbs like mint, basil, or even cucumber slices.

Alternative Sources of Hydration

While water is the go-to for hydration, it’s not the only option. Many foods can contribute significantly to your daily fluid intake.

Fruits like watermelon, strawberries, and oranges are excellent choices. They’re not only delicious but also packed with water. Including more soups and broths in your diet is another tasty way to up your fluid intake. For snacks, try water-rich vegetables like cucumbers, tomatoes, and cabbages.

When it comes to drinks beyond water, there are plenty of good options. Herbal teas, whether hot or iced, can be both enjoyable and hydrating. Low-fat milk is another great choice, offering both fluids and important nutrients. 

It’s also important to be aware of foods and drinks that might work against your hydration goals. While a morning cup of coffee is fine for most people, it’s best to limit caffeine intake throughout the day. Watch out for high-sodium foods like chips or canned soups, as they can make you more thirsty. And while a glass of wine with dinner might be pleasant, remember that alcohol can actually increase fluid loss, so moderation is key.

The Role of Caregivers in Ensuring Proper Hydration

Caregivers play a crucial role in helping older adults stay hydrated. One of the most important tasks is monitoring fluid intake. Keeping a simple daily log of drinks consumed can be very helpful. Some caregivers find it useful to use marked containers to easily track how much has been drunk throughout the day. It’s also a good idea to keep an eye on urine colour – pale yellow usually indicates good hydration.

Encouraging regular drinking is another key responsibility. Try to offer drinks during every interaction or care session. Making drinking a social activity can help – sit down and have a cup of tea together, for example. Don’t forget to offer praise and encouragement when good hydration habits are maintained.

Caregivers should also learn to recognize early signs of dehydration. Watch out for increased fatigue or confusion, which can sometimes be subtle. Changes in skin elasticity or a persistently dry mouth are other warning signs. If the person you’re caring for complains of headaches or dizziness, dehydration could be the culprit.

Hydration and Specific Health Conditions in the Elderly

Certain health conditions common in older adults can affect hydration needs and risks.

For those with diabetes, it’s important to understand that high blood sugar can lead to increased fluid loss. This means being extra vigilant about hydration, especially during times of illness. It’s a balancing act – you need to stay hydrated while also keeping an eye on any dietary restrictions.

Heart conditions can complicate hydration too. It’s best to work closely with healthcare providers to figure out the right amount of fluid intake. Some heart medications can affect how the body handles fluids, so that needs to be taken into account. The goal is to stay well-hydrated without putting extra strain on the heart.

Kidney problems require special attention to hydration. If you or someone you care for has kidney issues, it’s crucial to get specific recommendations from a doctor about fluid intake. Sometimes there might be restrictions on how much you should drink, but it’s still important to avoid dehydration. Proper hydration plays a big role in supporting kidney function, so finding the right balance is key.

Tips for Staying Hydrated in Different Seasons

Staying hydrated isn’t just a hot weather concern, it’s important year-round, but the strategies might change with the seasons.

When it’s hot, it’s obvious that we need to drink more water. Increase your fluid intake and opt for cool, refreshing drinks more often. It’s a good idea to stay indoors during the hottest parts of the day to avoid losing too much fluid through sweat. If you do go out, take water with you and drink regularly.

Cold weather brings its own hydration challenges. Many people don’t realise that indoor heating can be very drying. In colder weather, warm beverages like herbal teas can be more appealing and just as hydrating as cold water. Be aware that when you’re bundled up in sweaters, jacket and other warm clothes, it might be harder to notice signs of dehydration, so make a conscious effort to drink regularly even if you don’t feel thirsty.

Staying hydrated is a year-round job, and with these tips, you can make it a little easier no matter the weather.

When to Seek Medical Help

While staying hydrated is usually manageable at home, there are times when professional medical help is necessary. It’s crucial to recognize these situations to ensure the health and safety of older adults.

Severe dehydration symptoms require immediate medical attention. Watch out for:

• Extreme thirst
• Very dry mouth, skin, and mucous membranes
• Little or no urination for 12 hours or more
• Dark, amber-coloured urine
• Rapid heartbeat and breathing
• Sunken eyes
• Confusion or irritability
• Fainting or loss of consciousness

If you notice any of these symptoms, don’t hesitate to contact a doctor or go to the emergency room. Severe dehydration can be life-threatening, especially in older adults.

Chronic hydration issues also warrant medical consultation. If an older adult consistently struggles to stay hydrated despite following good practices, it’s time to talk to a healthcare provider. There might be underlying health conditions or medication side effects contributing to the problem.

At AquaMaya, we are aware of how critical access to clean water is for health, especially for vulnerable populations like the elderly and young children. Our work has shown us that education about proper hydration practices can significantly impact community health.

Conclusion

Staying hydrated is a crucial aspect of health for older adults. We’ve covered a range of strategies to help seniors maintain proper fluid intake, from setting reminders and flavouring water to understanding how different health conditions affect hydration needs.

Remember these key points:

• Older adults often have a decreased sense of thirst, making conscious hydration efforts necessary.
• A variety of fluids and water-rich foods can contribute to overall hydration.
• Caregivers play a vital role in monitoring and encouraging proper fluid intake.
• Seasonal changes require adjustments to hydration strategies.
• Recognizing the signs of dehydration and knowing when to seek medical help is crucial.

Making hydration a daily priority isn’t just about avoiding dehydration, it’s about promoting overall health and well-being for older adults. By implementing these tips and staying vigilant, we can help ensure that our elderly loved ones remain healthy, active, and well-hydrated.

The importance of access to clean water for maintaining proper hydration cannot be overemphasised. While AquaMaya focuses on bringing sustainable water solutions to communities in West Africa, the principles of good hydration apply everywhere. Our mission to deliver clean water access to 10 million people in West Africa and reduce child mortality from waterborne diseases underscores the critical nature of this issue.

The challenges faced by elderly individuals in staying hydrated mirror some of the broader issues we tackle in our work. Just as we educate communities in West Africa about proper water use and hygiene practices, it’s essential to spread awareness about hydration needs for older adults in all communities.

By prioritising hydration for the elderly and supporting organisations like AquaMaya that work to provide clean water access, we can collectively contribute to better health outcomes for vulnerable populations worldwide. Whether it’s an older adult in your family or a child in a remote village in West Africa, access to clean water and proper hydration can truly be life-changing.

Sources:

1. https://www.ncoa.org/article/how-to-stay-hydrated-for-better-health/
2. https://www.webmd.com/healthy-aging/tips-for-water-intake-for-older-adults
3. Li S, Xiao X, Zhang X. Hydration Status in Older Adults: Current Knowledge and Future Challenges. Nutrients. 2023 Jun 2;15(11):2609. doi: 10.3390/nu15112609. PMID: 37299572; PMCID: PMC10255140. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10255140/#B1-nutrients-15-02609
4. https://www.news-medical.net/health/Dehydration-in-the-Elderly-Signs-and-Symptoms.aspx
5. https://www.healthline.com/health/symptoms-of-dehydration-in-elderly#causes
6. https://www.umms.org/bwmc/health-services/heart-disease/cardiology/conditions/congestive-heart-failure/self-care/nutrition/staying-hydrated-when-you-have-heart-failure

Water is essential for our bodies, and that includes our hair and scalp. Just like a plant needs water to grow strong and healthy, our hair needs water to look its best. In this article, we’ll dive into how water affects our hair and scalp health, from the inside out.

We’ll explore why staying hydrated is not just good for your body, but also for your hair. We’ll look at how water interacts with your hair when you wash it, and even how the quality of your water can make a difference. By the end, you’ll have a new appreciation for the role this simple substance plays in keeping your locks looking luscious.

The Structure of Hair and Its Relationship with Water

To understand how water affects our hair, we first need to know a bit about hair structure. Each hair on your head is like a tiny plant growing from your scalp.

Here’s a quick breakdown of hair structure:

• The root: This is the part beneath the scalp where hair growth begins.
• The shaft: This is the part we see and style, made up of three layers:
• Medulla: The soft, central part of the hair shaft
• Cortex: The middle layer that gives hair its strength and colour
• Cuticle: The outer layer that protects the inner layers

Now, here’s where water comes in. Hair is hygroscopic, which is a fancy way of saying it can absorb moisture from its surroundings. When hair absorbs water:

• It swells up and becomes more elastic
• The cuticle (outer layer) lifts slightly, allowing moisture to penetrate deeper

This ability to absorb water is why your hair might frizz on a humid day, or why it feels different when it’s wet versus dry. Understanding this relationship between hair and water is key to maintaining healthy, moisturised locks.

Hydration and Hair Health

Proper hydration isn’t just about drinking enough water (though that’s important too). It’s also about how moisture affects your hair directly. Here’s how water supports hair health:

1. Hair Growth:

• Water helps deliver nutrients to hair follicles
• Proper hydration can help prevent a dry, flaky scalp that might hinder hair growth

2. Hair Strength:

• Well-hydrated hair is less likely to become brittle and break
• Moisture helps maintain hair’s elasticity, so it can stretch without snapping

3. Hair Appearance:

• Hydrated hair often looks shinier and feels softer
• Proper moisture can help reduce frizz and make hair more manageable

While external moisture (like water-based products) is important, internal hydration matters too. Drinking enough water helps ensure your body can deliver nutrients to your hair follicles, supporting healthy growth from the inside out.

Water and Scalp Health

Your scalp is like the soil from which your hair grows. Just as plants need healthy soil to thrive, your hair needs a healthy scalp. Water plays a big role in maintaining scalp health:

1. Scalp Moisture Balance:

• A well-hydrated scalp is less likely to become dry and flaky
• Proper hydration helps maintain the natural oils that keep your scalp healthy

2. Scalp Circulation:

• Staying hydrated helps improve blood circulation, including to your scalp
• Better circulation means more nutrients delivered to hair follicles

3. Scalp Conditions:

• Proper hydration can help manage conditions like dandruff
• A moist scalp is less likely to become irritated or itchy

However, balance is key. Too much moisture can lead to a greasy scalp or even create an environment where fungi can thrive. That’s why it’s important to find the right balance for your individual scalp needs.

Water Quality and Hair Care

Not all water is created equal when it comes to hair care. The quality of water you use to wash your hair can have a big impact on its health and appearance:

1. Hard Water:

• Contains high levels of minerals like calcium and magnesium
• Can leave a film on hair, making it feel dry and look dull
• May cause colour-treated hair to fade faster

2. Soft Water:

• Contains fewer minerals
• Hair often feels softer and cleaner after washing
• Might make fine hair feel limp or greasy more quickly

3. Chlorinated Water:

• Can strip hair of its natural oils
• May cause colour-treated hair to fade or change tone
• Can make hair feel dry and brittle over time

If you live in an area with hard water or heavily chlorinated water, you might consider:

• Using a shower filter to reduce minerals or chlorine
• Doing a final rinse with filtered water
• Using products designed to combat the effects of hard water

The water you wash with is just as important as the products you use. Paying attention to your water quality can make a big difference in your hair’s health and appearance.

Washing Hair: Finding the Right Balance

When it comes to washing your hair, it’s all about balance. Too much washing can strip your hair of natural oils, while too little can lead to buildup and scalp issues. Here’s what you need to know:

1. Frequency:

• There’s no one-size-fits-all rule for how often to wash your hair
• It depends on your hair type, lifestyle, and personal preference
• Some people need to wash daily, others can go a week between washes

2. Water Temperature:

• Lukewarm water is generally best for washing hair
• Hot water can strip away natural oils and irritate your scalp
• A cool final rinse can help close the hair cuticle, adding shine

3. Technique:

• Focus on cleaning your scalp, not just your hair
• Gently massage your scalp with your fingertips, don’t scratch with your nails
• Rinse thoroughly to remove all shampoo and conditioner

The goal is to clean your hair and scalp without overdoing it. Pay attention to how your hair looks and feels to find the right washing routine for you.

Deep Hydration Treatments for Hair

Sometimes your hair needs an extra boost of moisture. That’s where deep hydration treatments come in. These can help restore moisture to dry, damaged, or over-processed hair.

Types of Hydrating Treatments:

• Leave-in conditioners: Light, daily moisture boost
• Deep conditioning masks: Intense hydration, used weekly or bi-weekly
• Hot oil treatments: Help seal moisture into the hair shaft

DIY Water-Based Hair Mask:

Here’s a simple mask you can make at home:

• Mix 1 ripe avocado, 2 tablespoons of honey, and 2 tablespoons of olive oil
• Apply to damp hair, focusing on ends
• Cover with a shower cap and leave for 30 minutes
• Rinse thoroughly with cool water

Even the best hydration treatments won’t work if your hair is coated with product buildup. Consider using a clarifying shampoo occasionally to remove buildup and allow treatments to penetrate better.

Drinking Water for Hair Health

What you put into your body affects your hair just as much as what you put on it. Drinking enough water is crucial for overall health, including the health of your hair.

How Internal Hydration Affects Hair:

• Helps deliver nutrients to hair follicles
• Supports healthy hair growth
• Helps maintain scalp health

Recommended Daily Intake:

• Aim for about 8 glasses of water per day
• Your needs may vary based on climate, activity level, and overall health
• Other beverages count, but plain water is best

Signs You’re Not Drinking Enough:

• Dry, brittle hair
• Slow hair growth
• Increased hair shedding

While drinking water is important, it’s not a magic solution. It works best as part of an overall healthy diet and lifestyle.

Signs of Dehydrated Hair and Scalp

Recognizing the signs of dehydration in your hair and scalp can help you address issues before they become serious problems.

Common Symptoms of Insufficient Hydration:

• Dry, brittle hair that breaks easily
• Lack of shine or lustre
• Increased frizz and flyaways
• Scalp itchiness or flakiness
• Hair that feels “crunchy” or straw-like

How to Assess Your Hair’s Moisture Levels:

• The stretch test: Take a strand of hair and gently stretch it. If it breaks immediately, it might be lacking moisture
• The float test: Put a strand of hair in a glass of water. If it sinks quickly, it’s likely porous and in need of moisture

If you notice these signs, it’s time to up your hydration game, both internally and externally.

Balancing Water with Other Hair Care Practices

While water is crucial for hair health, it works best when balanced with other good hair care practices.

Nutrition for Hair Health:

• Eat a balanced diet rich in proteins, vitamins, and minerals
• Foods like eggs, nuts, fish, and leafy greens can support hair health
• Consider supplements if you have specific deficiencies (consult with a doctor first)

Protecting Hair from Water Loss:

• Use leave-in conditioners or oils to seal in moisture after washing
• Avoid heat styling tools when possible, or use a heat protectant product
• Wear a wide-brimmed hat or use UV-protectant products in the sun to prevent moisture loss. 

Balancing Protein and Moisture:

• Hair needs both protein and moisture to be healthy
• Too much protein can make hair brittle, while too much moisture can make it limp
• Pay attention to how your hair responds to different treatments and adjust accordingly

Everyone’s hair is different. What works for one person might not work for another. The key is to pay attention to your hair’s needs and adjust your routine as necessary.

Special Considerations for Different Hair Types

Just as people come in all shapes and sizes, so does hair. Different hair types have different needs when it comes to hydration and water interaction.

1. Curly Hair:

• Tends to be naturally drier and more prone to frizz
• Benefits from more frequent deep conditioning treatments
• May need less frequent washing to maintain natural oils

2. Straight Hair:

• Can become oily more quickly due to easier sebum distribution
• Might need more frequent washing
• Can benefit from lightweight hydration methods to avoid weighing hair down

3. Fine Hair:

• Can easily become weighed down by heavy moisturising products
• Might need more frequent washing due to quicker oil buildup
• Benefits from volumizing products that also provide light hydration

4. Thick Hair:

• Often requires more product and water to fully saturate
• May benefit from pre-shampoo treatments to help water and products penetrate
• Might need longer drying times to prevent dampness at the roots

At AquaMaya, we understand that access to clean water is crucial not just for drinking, but for overall health and hygiene, including hair care. In many parts of West Africa where we work, people often have to choose between using limited water for drinking or for personal care. By providing clean water access, we’re not just improving health outcomes, but also enabling better personal care practices that contribute to dignity and self-esteem.

Conclusion

Water truly is the foundation of hair and scalp health. From the inside out, proper hydration supports strong, healthy hair growth and helps maintain a balanced scalp environment. Externally, how we use water in our hair care routines can make a big difference in the look and feel of our locks.

Key takeaways:

• Stay hydrated by drinking enough water daily
• Use lukewarm water when washing your hair
• Consider your water quality and how it might affect your hair
• Choose hydrating hair products appropriate for your hair type
• Pay attention to your hair’s unique needs and adjust your routine accordingly

As we at AquaMaya work to bring clean water to communities in West Africa, we’re constantly reminded of how fundamental water is to all aspects of health and wellbeing. Access to clean water doesn’t just mean safe drinking water, it means having the resources for proper hygiene, including hair and scalp care.

Our mission to deliver clean water access to 10 million people in West Africa goes beyond just quenching thirst. It’s about providing the foundation for overall health, hygiene, and dignity. When people have access to clean water, they can not only stay healthy but also take better care of themselves, including their hair and scalp.

We invite you to think about the role of water in your own hair care routine, and to consider how you might support efforts to bring clean water to those who lack access. Whether it’s being mindful of your water usage, supporting water conservation efforts, or contributing to organisations like AquaMaya, every action counts.

Don’t forget, having healthy hair starts with clean, accessible water – something we believe should be available to everyone. By working together, we can create a world where everyone has the water they need not just to survive, but to thrive, from their inner health to the health of their hair.

Sources:

1. https://www.newimagehairclinic.com/blog/the-benefits-of-drinking-water-for-hair.html#gref
2. https://www.theindependentpharmacy.co.uk/hair-loss/guides/understanding-how-dehydration-affects-your-hair
3. https://longsecowater.com/blog/how-your-water-affects-your-hair
4. https://www.harleystreethairtransplant.co.uk/hair-structure/
5. https://www.lotusbotanicals.com/blogs/news/sun-protection-for-hair-the-importance-of-using-spf-hair-products
6. https://www.heycurls.com/blogs/thehue/protein-or-moisture
7. https://www.healthline.com/health/beauty-skin-care/how-often-should-you-wash-your-hair#factors

Our immune system is like our body’s personal security team, working around the clock to keep us safe from harmful invaders like bacteria and viruses. To do its job well, this security team needs the right tools and support. Case in point, water.

Beyond drinking for hydration, water is a fundamental building block of our bodies, making up a large part of our blood, cells, and tissues. In this article, we’ll explore how this simple substance plays a crucial role in keeping our immune system strong and ready to defend us.

How Water Supports Immune Function

Water is like the delivery service of our body. It carries important nutrients to our cells and helps remove waste products. When it comes to our immune system, this delivery service is crucial.

Here’s how water supports our immune function:

1. Cellular health: Our immune cells, like all cells in our body, need water to function properly. Well-hydrated cells can move more easily through the body to find and fight off invaders.
2. Nutrient transport: Water helps carry vitamins, minerals, and other nutrients that our immune system needs to work well. It’s like a river flowing through our body, dropping off supplies where they’re needed.
3. Waste removal: Just as water carries good things in, it also helps carry bad things out. It flushes toxins and waste products from our cells, including our immune cells, helping them stay healthy and function at their best.
4. Temperature regulation: Water helps maintain our body temperature, which is important because many of our immune responses work in sync with our body temperature.

When we keep our bodies well-hydrated, we  give our immune system the support it needs to keep us healthy.

Dehydration and Immune Suppression

Just as having enough water helps our immune system, not having enough can cause problems. When we don’t drink enough water, our body goes into a state called dehydration. This is bad news for our immune system.

Here’s what happens when we’re dehydrated:

1. Reduced blood volume: Without enough water, our blood becomes more concentrated. This makes it harder for immune cells to travel through the body and reach places where they’re needed.
2. Stressed cells: When there’s not enough water, our cells, including immune cells, become stressed. They don’t work as well, which means they’re not as good at fighting off invaders.
3. Increased inflammation: Dehydration can lead to increased inflammation in the body. While some inflammation is part of the immune response, too much can overwhelm the immune system.
4. Slower toxin removal: With less water, our body can’t flush out toxins and waste as effectively. This buildup can interfere with immune function.

Even mild dehydration can impact our immune system. That’s why it’s important to stay hydrated, especially when we’re trying to fight off an illness.

Water and Lymphatic System

Our lymphatic system is a key part of our immune defences, and it relies heavily on water to function well. Think of the lymphatic system as the body’s clean-up crew and message network for the immune system.

Here’s how it works:

• Lymph fluid: This clear, colourless fluid is mostly water. It carries white blood cells (our main immune fighters) throughout the body.
• Waste collection: The lymphatic system collects waste, toxins, and unwanted materials from our tissues. Water helps this process by keeping the lymph fluid flowing smoothly.
• Filtering stations: Lymph nodes act like filtering stations, trapping harmful substances and activating immune responses. Proper hydration helps these filters work effectively.

When we’re well-hydrated:

• Lymph flows more easily through our body
• Immune cells can move more quickly to where they’re needed
• Waste products are more efficiently removed from our tissues

Drinking enough water helps our lymphatic system do its job, which in turn supports our overall immune health.

Filtering

Our body has its own set of barriers to keep harmful things out, and water plays a big role in maintaining these defences. Mucous membranes are one of these important barriers.

Mucous membranes line parts of our body that are exposed to the outside world, like our nose, mouth, and lungs. They’re our first line of defence against invaders. Here’s how water helps:

• Keeping membranes moist: Well-hydrated mucous membranes can trap and sweep away bacteria, viruses, and other particles before they can cause harm. It’s like having a sticky, wet barrier that catches intruders.
• Supporting mucus production: Our body needs water to produce mucus, which not only traps harmful particles but also contains antibodies and enzymes that can neutralise some threats.
• Preventing cracks: Dehydrated membranes can develop tiny cracks, which can allow bacteria and viruses to enter our body more easily. Staying hydrated helps keep these barriers intact.
• Helping cilia function: In our airways, tiny hair-like structures called cilia help move mucus (and trapped particles) out of our lungs. These cilia need to be well-hydrated to work effectively.

When we drink enough water, we’re helping our body maintain these important protective barriers, giving our immune system a head start in defending against potential threats.

Water’s Role in Detoxification

Our body has its own cleaning system to get rid of harmful substances, and water is a key part of this process. The main cleaning organs are the liver and kidneys, and they both need plenty of water to do their jobs well.

Let’s look at how water helps:

1. Liver function: The liver filters our blood, breaking down toxins into less harmful substances. Water helps the liver do this job by:

• Keeping blood flowing smoothly through the liver
• Helping dissolve and flush out toxins

2. Kidney function: Our kidneys are like the body’s filtration plant. They clean our blood and remove waste through urine. Water is crucial here because:

• It helps kidneys filter out waste more efficiently
• It dilutes urine, preventing kidney stones and urinary tract infections

3. Sweating: While we often think of sweat as just a way to cool down, it’s also a way our body gets rid of toxins. Water is needed to produce sweat.

Staying properly hydrated, helps our body’s natural detox system work at its best. This takes some of the load off our immune system, allowing it to focus on fighting off harmful invaders.

Optimal Hydration for Immune Health

So, how much water do we actually need to keep our immune system happy? While you’ve probably heard the “8 glasses a day” rule, the truth is that everyone’s needs are a bit different.

Here are some general guidelines:

• For most adults: Aim for about 8-10 cups of water per day.
• For children: The amount varies by age, but generally 4-8 cups per day.

But remember, these are just starting points. Your personal needs might be different based on:

• Your size and weight
• How active you are
• The climate you live in
• Your overall health
• Whether you’re pregnant or breastfeeding

Some signs that you’re well-hydrated include:

• Light yellow or clear urine
• Rarely feeling thirsty
• Having supple skin that bounces back quickly when pinched

If you’re not sure if you’re drinking enough, talk to your doctor. They can help you figure out the right amount for your body and lifestyle.

Beyond Drinking: Other Ways Water Supports Immunity

While drinking water is the most obvious way to stay hydrated, it’s not the only way water can support our immune system. Here are some other ways water can help:

1. Hydrotherapy:

This is the use of water for health benefits. Some examples include:

• Hot and cold showers: Alternating between hot and cold water can stimulate blood flow and lymphatic circulation.
• Steam inhalation: Breathing in steam can help moisturise your nasal passages and throat, supporting your body’s natural defences.
• Sauna sessions: While not suitable for everyone, sauna use can support immune function for some people by inducing a temporary fever-like state.

2. Humidity and respiratory health:

The amount of moisture in the air can affect our immune system too:

• Proper humidity (around 40-60%) can help keep our mucous membranes moist and functioning well.
• In dry environments, using a humidifier can help prevent our airways from drying out, which can make us more susceptible to infections.

These methods should be complementary though and not a replacement for drinking enough water. Always check with a healthcare provider before starting any new health practices.

Water Quality and Immune Health

When we talk about staying hydrated for immune health, we’re not just talking about any water, we mean clean, safe drinking water. The quality of the water we drink can have a big impact on our immune system.

Here’s why water quality matters:

• Contaminants: Some water sources may contain harmful bacteria, viruses, or parasites. Instead of supporting our immune system, this water could actually challenge it.
• Chemical pollutants: Things like lead, pesticides, or industrial chemicals in water can stress our immune system over time.
• Minerals: While some minerals in water are beneficial, too much of certain minerals (like nitrates) can be harmful.

To ensure you’re drinking quality water:

• Consider using a water filter if you’re concerned about your tap water quality.
• If you use well water, have it tested regularly.
• When travelling, be cautious about water sources and consider bottled water when necessary.

The goal is to hydrate your body with water that supports your health, not the opposite.

Practical Tips for Staying Hydrated

Knowing water is important is one thing, but actually drinking enough throughout the day can be a challenge. Here are some practical tips to help you stay hydrated:

• Start your day with water: Keep some water by your bedside and drink a cup when you wake up.
• Carry a water bottle: Having water with you makes it easier to sip throughout the day.
• Set reminders: Use your phone or computer to remind you to drink water regularly.
• Eat water-rich foods: Fruits like watermelon, cucumber, and oranges can contribute to your fluid intake.
• Flavour your water: If you find plain water boring, try adding slices of lemon, cucumber, or herbs.
• Have a glass of water with each meal: This can become an easy-to-remember habit.
• Check your urine: If it’s dark yellow, you probably need to drink more water.

The key is to make hydration a habit. Start with small changes and gradually build up. Your immune system will be better for it.

Conclusion

As we’ve explored throughout this article, water plays a crucial role in supporting a healthy immune system. From keeping our cells functioning properly to maintaining our body’s natural barriers against infection, staying hydrated is a simple yet powerful way to boost our body’s defences.

Access to clean water can transform not just individual health, but entire communities. This, we see firsthand at AquaMaya. Our work in West Africa is way more than providing a basic resource, we are about empowering people to take control of their health and well-being.

When we bring clean water to a community, we’re not just preventing waterborne diseases. We’re also:

• Enabling proper hydration, which as we’ve learnt, is crucial for immune function
• Reducing the stress on people’s bodies from consuming contaminated water, allowing their immune systems to focus on other threats
• Providing the means for better hygiene practices, which are essential for preventing the spread of diseases
• Supporting overall health, which in turn strengthens the immune system

As you incorporate the hydration tips we’ve discussed into your daily life, we invite you to think about those who lack access to clean water. By supporting organisations like AquaMaya, you’re not only helping to provide this essential resource, but you’re also contributing to stronger immune systems and healthier communities across West Africa.

Remember, every drop counts – both in supporting your own immune health and in making a difference in the world. Whether it’s taking a moment to drink a glass of water or supporting clean water initiatives, you have the power to create ripples of positive change.

At AquaMaya, we’re committed to our mission of delivering clean water access to 10 million people in West Africa and reducing child mortality from waterborne diseases. We believe that access to clean water is not just about quenching thirst – it’s about building stronger, healthier communities with robust immune systems capable of fighting off diseases.

By joining us in this mission, you’re not only helping to provide water, but you’re also supporting the immune health of millions. Together, we can create a world where everyone has the basic resources they need to maintain a strong, healthy immune system.

Let’s make waves of change, one drop at a time. Because when it comes to immune health and overall well-being, water truly is life.

Sources:

1. https://www.houstonmethodist.org/blog/articles/2020/mar/5-ways-to-boost-your-immune-system/
2. https://www.healthline.com/health/food-nutrition/why-is-water-important#nutrients
3. https://www.nutritionnews.abbott/healthy-living/diet-wellness/What-Is-Hydration-on-a-Cellular-Level-and-Why-Is-It-Important/
4. https://www.webmd.com/cold-and-flu/immune-system-function
5. https://www.medicalnewstoday.com/articles/321889
6. Özkaya, İsmail & Yıldız, Melike. (2021). Effect of water consumption over the immune system response given during Covid-19. Magna Scientia Advanced Research and Reviews. 2. 040-044. 10.30574/msarr.2021.2.1.0037. https://www.researchgate.net/publication/352233521_Effect_of_water_consumption_over_the_immune_system_response_given_during_Covid-19
7. https://my.clevelandclinic.org/health/body/21199-lymphatic-system
8. https://medlineplus.gov/ency/imagepages/19533.htm
9. https://cdhf.ca/en/the-importance-of-staying-hydrated-general-hydration-and-virus-recovery/

While we often seek complex solutions to manage our mental health, sometimes the answer lies in the simplest of elements – water. This essential substance, which covers most of our planet and makes up a significant portion of our bodies, may offer more than just hydration. It turns out that water, in its various forms and uses, could be a powerful ally in our quest for mental calm and emotional balance.

In this article, we’ll explore the surprising ways water can help calm our minds and soothe our nerves. From its effects on our body chemistry to its role in relaxation techniques, we’ll dive into the refreshing world of water and discover how it can be a source of relief in our often turbulent lives.

Physiological Effects of Hydration on Stress

Our bodies are like complex machines, and just like any machine, they need the right fuel to run smoothly. Water is a crucial part of this fuel, playing a key role in how we handle stress.

When we don’t drink enough water, our bodies can go into a mild state of stress. This happens because dehydration, even in its early stages, can cause our cortisol levels to rise. Cortisol is often called the “stress hormone” because it’s released when we’re under pressure.

Here’s what happens:

• When we’re dehydrated, our blood volume decreases.
• This makes our heart work harder to pump blood around the body.
• The extra effort can trigger the release of stress hormones.

On the flip side, when we’re well-hydrated:

• Our blood flows more easily.
• Our hearts don’t have to work as hard.
• Our bodies are better equipped to handle stress.

Proper hydration also helps our brains function better. When we’re hydrated, we tend to think more clearly and react to stressful situations more calmly. It’s like giving our brains the best environment to work in, helping us stay cool under pressure.

Psychological Benefits of Drinking Water

Believe it or not, the simple act of drinking water can have a positive impact on our mental state. It’s not just about what the water does inside our bodies, but also about the act itself.

Mindfulness is a big buzzword these days, and for good reason. Being present in the moment can help reduce stress and anxiety. 

Drinking water can be a simple mindfulness exercise:

• Take a moment to focus on the sensation of the cool water.
• Notice how it feels as you swallow.
• Pay attention to the refreshing feeling it brings.

This small act can serve as a mini-break from stressful thoughts, giving your mind a chance to reset.

Creating a routine around drinking water can also help. Routines provide structure and a sense of control, which can be comforting when life feels chaotic. 

Try these ideas:

• Start your day with a glass of water.
• Use a water bottle with time markers to pace your drinking throughout the day.
• Take regular water breaks at work.

These routines not only keep you hydrated but also provide regular pauses in your day, offering moments of calm amidst the bustle.

Water-Based Relaxation Techniques

Water asides from being good for drinking, can also be a powerful tool for relaxation when used externally. This is where hydrotherapy comes into play.

Hydrotherapy is the use of water for pain relief and treating various health conditions. But it’s also great for stress relief. 

Here are some ways to try it:

• Take a warm bath: The heat helps relax tense muscles and can lower cortisol levels.
• Try contrast showers: Alternating between hot and cold water can improve circulation and give you an energy boost.
• Use a hot tub or jacuzzi: The combination of heat, buoyancy, and massage from the jets can be deeply relaxing.

For a more immersive experience, you might want to try a floating tank, also known as a sensory deprivation tank.

Here’s what it involves:

• You float in a tank of water saturated with Epsom salt.
• The high salt content makes you extremely buoyant, so you float effortlessly.
• The tank is soundproof and dark, removing external stimuli.
• This environment allows your mind to enter a deeply relaxed state.

Many people report feeling calm and refreshed after a session in a floating tank. It’s like pressing a reset button for your stress levels.

The Calming Effects of Water Sounds

Have you ever noticed how peaceful you feel when listening to the sound of a babbling brook or ocean waves? It turns out there’s a scientific reason behind this calm feeling.

Natural water sounds can have a profound effect on our mental state:

• They often have a consistent rhythm, which our brains find soothing.
• The sounds are non-threatening, unlike sudden or harsh noises that might trigger our stress response.
• They can mask other, more irritating background noises.

Research has shown that listening to water sounds can:

• Lower heart rate and blood pressure
• Reduce levels of the stress hormone cortisol
• Improve mood and decrease anxiety

You don’t need to live near a beach or river to benefit from these effects. Many people use recordings of water sounds to help them relax:

• As background noise while working
• To aid meditation or yoga practice
• To help fall asleep at night

Some people even install small water features in their homes or offices to create a calming atmosphere. The gentle sound of flowing water can transform a space, making it feel more peaceful and relaxed.

Next time you’re feeling stressed, try putting on some ocean sounds or rainfall recordings. You might be surprised at how quickly it helps you relax.

Aquatic Exercise for Stress Relief

Exercise is a well-known stress-buster, but when you add water to the mix, the benefits can multiply. Aquatic exercises offer a unique combination of physical activity and the soothing properties of water.

Swimming is often called a meditative sport, and for good reason:

• The rhythmic nature of swimming strokes can induce a state of flow, helping to clear the mind.
• The sensation of being suspended in water can feel like floating away from your worries.
• The focus on breathing required in swimming can act as a form of mindfulness practice.

Regular swimmers often report lower levels of stress, anxiety, and depression. The physical benefits of swimming, such as improved cardiovascular health and muscle strength, can also contribute to overall well-being and stress resilience.

For those who aren’t keen on swimming laps, water aerobics offers another great option:

• The buoyancy of water reduces impact on joints, making it ideal for people with physical limitations.
• The resistance of water provides a full-body workout without the need for weights.
• Group classes can offer social interaction, which is beneficial for mental health.

Even simply moving in water can be therapeutic. The gentle pressure of water on your body can have a calming effect, almost like a constant, all-over hug.

Hydration’s Role in Sleep Quality

Good sleep is crucial for managing stress and anxiety, and proper hydration plays a key role in ensuring quality sleep.

Here’s how hydration affects your sleep:

• It prevents dehydration which can cause your mouth and nasal passages to become dry, leading to snoring and a less restful sleep.
• Being well-hydrated helps regulate your body temperature, which is important for good sleep.
• Proper hydration supports the production of melatonin, the hormone that regulates sleep.

However, timing is important. Drinking too much water right before bed can lead to nighttime trips to the bathroom, disrupting your sleep. 

Here are some hydration tips for better sleep:

• Stay hydrated throughout the day, rather than trying to catch up at night.
• Have a small glass of water about an hour before bed.
• Keep a small glass of water by your bed in case you wake up thirsty.

A good sleep is a powerful stress-reducer. When you’re well-rested, you’re better equipped to handle daily stressors and less likely to experience anxiety.

Strategies for Incorporating Water in Stress Management

Now that we’ve explored the many ways water can help alleviate stress and anxiety, let’s look at some practical ways to incorporate these strategies into your daily life:

1. Daily Hydration Strategies:

• Start your day with a glass of water. Place it by your bed before you go to sleep as a reminder.
• Use a marked water bottle to track your intake throughout the day.
• Set reminders on your phone to prompt regular water breaks.
• Flavour your water with fruits or herbs if you find plain water unappealing.

2. Creating a Water-Friendly Environment:

• Set up a small fountain or water feature in your home or office. The sight and sound can be calming.
• Use a humidifier to add moisture to dry indoor air, which can be beneficial for both your body and mind.
• Keep plants that require regular watering. The act of caring for them can be meditative, and they improve air quality.

3. Incorporating Water-Based Relaxation:

• Schedule a weekly bath as part of your self-care routine.
• Try a floating tank experience or look for hydrotherapy options in your area.
• Use water sounds (either from a real source or recordings) during meditation or work.

The key to winning with these strategies is consistency. Small, regular actions can lead to significant improvements in how you manage stress and anxiety over time. By making water a more prominent part of your daily routine, you’re not just staying hydrated, you’re giving yourself a powerful tool for mental well-being.

Conclusion

As we’ve explored throughout this article, water is more than just a basic necessity for survival, it’s a powerful tool for managing stress and anxiety in our daily lives. From the physiological benefits of proper hydration to the calming effects of water sounds and aquatic exercises, water offers a multitude of ways to find peace in our often chaotic world.

At AquaMaya, we see firsthand how access to clean water can transform lives and communities. Our work in West Africa isn’t just about providing a basic resource, it’s about opening doors to better health, reduced stress, and improved quality of life.

When we bring clean water to a community, we’re not just preventing waterborne diseases. We’re also:

• Reducing the stress of long, dangerous water collection journeys, particularly for women and children
• Alleviating anxiety about the safety of drinking water
• Providing opportunities for better sleep and overall health through proper hydration
• Creating spaces for community gathering and social support around water points

We are interested in seeing remarkable changes in the beneficiary communities. We want to see children who once spent hours collecting water now attending school regularly. Women who worried about their families falling ill from contaminated water now resting easier. These improvements in daily life will sure lead to significant reductions in stress and anxiety.

As you incorporate the water-based stress relief techniques we’ve discussed into your life, we invite you to think about those who lack access to clean water. By supporting organisations like AquaMaya, you’re not only helping to provide this essential resource, but you’re also contributing to stress reduction and improved mental health for entire communities.

Like we always say, every drop counts both in managing your own stress and in making a difference in the world. Whether it’s taking a moment to mindfully sip a glass of water or supporting clean water initiatives, you have the power to create ripples of positive change.

At AquaMaya, we’re committed to our mission of delivering clean water access to 10 million people in West Africa and reducing child mortality from waterborne diseases. We believe that access to clean water is not just about physical health but also about mental wellbeing. By joining us in this mission, you’ll not only be helping to quench thirst but also to alleviate stress and anxiety for millions.

Together, we can create a world where the stress-relieving benefits of water are available to all. Let’s make waves of change, one drop at a time.

Sources:

1. https://www.healthline.com/nutrition/ways-to-lower-cortisol
2. https://www.ncbi.nlm.nih.gov/books/NBK526077/
3. https://my.clevelandclinic.org/health/treatments/23137-hydrotherapy
4. https://bewell.stanford.edu/the-power-of-nature-2/
5. https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety

Let’s start by clarifying what we mean:

● Still water is the regular water we’re all familiar with from taps or bottles. It’s flat, with no bubbles.

● Sparkling water, also called carbonated water or fizzy water, has bubbles of carbon dioxide gas dissolved in it. This gives it that characteristic fizz and tingly sensation when you drink it.

Staying hydrated is crucial for our health. Our bodies need water for nearly every function, from regulating temperature to helping our brains work properly. Without enough water, we can feel tired, get headaches, and even become seriously ill.

In this article, we’ll explore whether sparkling water can keep us as hydrated as still water. We’ll look at how our bodies process these different types of water and what science says about their effects on our health.

Composition

Still Water:

Regular still water is simply H2O that is, two hydrogen atoms and one oxygen atom. But it’s rarely just pure H2O. Depending on its source, still water often contains small amounts of minerals like calcium, magnesium, and sodium. These occur naturally as water flows through rocks and soil.

Common examples of still water are tap water and spring water – basically, water that isn’t carbonated and often found bottled.

If you’re drinking tap water, it might contain small amounts of chlorine or fluoride, which are added to kill harmful bacteria and protect teeth. Bottled spring water often boasts of its natural mineral content, which can vary depending on where it’s sourced.

Sparkling Water:

At its core, sparkling water is still water with added carbon dioxide gas. This creates carbonic acid, giving sparkling water its fizz and slightly tangy taste. The amount of carbonation can vary. Some sparkling waters are lightly carbonated, while others are very fizzy.

Many sparkling waters, especially flavoured ones, might have additional ingredients:

• Natural or artificial flavours to give them fruity or herbal tastes
• Minerals added for taste or claimed health benefits
• In some cases, small amounts of sodium or other compounds to enhance flavour

It’s worth noting that plain sparkling water doesn’t contain sugar or calories, just like still water. However, some flavoured versions might have added sweeteners, so it’s always good to check the label.

Hydration Efficacy

To understand how well sparkling water hydrates us compared to still water, we need to look at how our bodies process water.

When we drink water, it doesn’t just sit in our stomach. It gets absorbed into our bloodstream through the walls of our digestive system, mainly in the small intestine. From there, it travels all over our body, delivering hydration to our cells and organs.

The big question is: Does the carbonation in sparkling water affect this process?

Several studies have looked into this. One notable study published in the American Journal of Clinical Nutrition found that there was no significant difference in how the body retained water from still and sparkling sources. Participants stayed equally hydrated whether they drank still or sparkling water.

Another study found that carbonated water emptied from the stomach a bit more slowly than still water. However, this didn’t seem to impact overall hydration levels.

It’s important to note that while these studies suggest sparkling water hydrates as well as still water, individual experiences may vary. Some people find that the carbonation makes them feel fuller, which might lead to drinking less overall. On the flip side, some people enjoy sparkling water more and might drink more of it than they would still water.

Health Considerations

Both still and sparkling water can be part of a healthy diet, but there are a few health factors to consider:

Still Water:

● Long-term benefits: Drinking plenty of water is linked to better kidney function, clearer skin, and even weight management.

● Tap water considerations: While generally safe, tap water quality can vary. Some people worry about contaminants like lead from old pipes or trace amounts of medications that might not be filtered out.

● Mineral content: Natural still water, especially from springs, can provide small amounts of beneficial minerals like calcium and magnesium.

Sparkling Water:

● Dental health: The acidity in sparkling water has raised some concerns about tooth enamel. While it’s more acidic than still water, it’s far less acidic than sodas or fruit juices. Dentists suggest drinking sparkling water with meals to minimise any potential effects.

● Digestive system: Some people find that carbonation helps settle their stomach or relieve constipation. Others might experience bloating or gas, especially if they’re not used to carbonated drinks.

● Bone health: Early concerns about sparkling water affecting bone density have largely been dismissed. The carbonation doesn’t appear to leach calcium from bones.

For most people, both still and sparkling water can contribute to good health and proper hydration. The choice often comes down to personal preference and any individual health considerations. If you have specific health concerns, it’s always a good idea to chat with your doctor about the best choices for you.

Taste and Enjoyment

Let’s face it – taste matters when it comes to what we drink. While some people love the crisp, clean taste of still water, others find it boring. This is where sparkling water often bubbles to the top.

Many people enjoy the sensation of carbonation, describing it as refreshing and more interesting than still water. The slight tang from carbonic acid can also make sparkling water feel more satisfying, especially as an alternative to sugary sodas.

Flavoured sparkling waters have become increasingly popular, offering a range of tastes without added sugars or calories. These can be particularly appealing to people who struggle to drink enough plain water throughout the day.

However, taste is highly personal. Some individuals find carbonation uncomfortable or don’t enjoy the slightly acidic taste. They might prefer the purity and simplicity of still water.

The key takeaway? The water you enjoy drinking is the one you’re most likely to consume regularly. If sparkling water encourages you to drink more water overall, it could be a great choice for staying hydrated.

Environmental and Economic Factors

When choosing between still and sparkling water, it’s worth considering the bigger picture of environmental impact and cost.

Production and Transportation:

● Still water, especially tap water, generally has the lowest environmental impact. It requires minimal processing and transportation.

● Bottled still water involves plastic production, transportation, and disposal issues.

● Sparkling water requires additional processing for carbonation. When bottled, it faces similar environmental challenges as bottled still water.

● Home carbonation systems can reduce packaging waste but still use electricity and CO2 cartridges.

Cost Comparison:

● Tap water is by far the most economical option.

● Bottled still water varies in price but is generally less expensive than sparkling water.

● Store-bought sparkling water is typically more expensive due to processing and packaging costs.

● Home carbonation systems have an upfront cost but can be economical over time.

Environmental Impact:

● Both bottled still and sparkling water contribute to plastic waste if not properly recycled.

● The carbon footprint of sparkling water can be slightly higher due to the carbonation process and sometimes heavier packaging needed to maintain carbonation.

Special Circumstances

While both still and sparkling water can hydrate you, there are some situations where one might be preferable:

Exercise and Sports:

● During intense exercise, still water is often recommended. It’s quickly absorbed and less likely to cause stomach discomfort.

● Some athletes find carbonated beverages can cause bloating or discomfort during high-intensity activities.

Climate Considerations:

● In very hot climates, still water might be more palatable and easier to drink in large quantities.

● However, some people find sparkling water more refreshing in heat, potentially encouraging them to drink more.

Individual Health Conditions:

● People with certain digestive issues like acid reflux might find sparkling water aggravates their symptoms.

● Those with sensitive teeth might prefer still water to avoid potential enamel erosion from carbonation.

● Individuals on low-sodium diets should check labels, as some sparkling waters contain added sodium.

Always listen to your body and consult with a healthcare provider if you have specific health concerns.

Conclusion

As we’ve explored, both still and sparkling water can effectively hydrate your body. The choice between them often comes down to personal preference, lifestyle factors, and individual health considerations.

While we in developed countries have the luxury of debating between still and sparkling water, it’s crucial to remember that access to clean water of any kind is not universal. This is why we do what we do at AquaMaya.

AquaMaya, is a US-based nonprofit that is dedicated to bringing clean, safe water to communities in West Africa. Our mission goes beyond just providing water, we aim to improve health, reduce waterborne diseases, and foster economic development in the region.

By implementing water infrastructure projects, educating on hygiene practices, and promoting sustainability, We are working towards a goal of delivering clean water access to 10 million people in West Africa. These efforts are crucial in reducing child mortality from waterborne diseases and creating lasting positive change.

As we all consider our own water choices, let’s also think about how we can create clean and safe water options for others. Let’s make AquaMaya’s mission to make clean water a reality for all, a successful one. Whether still or sparkling, having access to safe, clean water is a fundamental right that everyone should enjoy.

So, the next time you reach for a glass of water either still or sparkling,  take a moment to appreciate its availability, and consider how you might contribute to ensuring others have the same access to this life-giving resource.

Sources:

1. https://www.sciencedirect.com/science/article/pii/S000291652206556X?

2. https://theconversation.com/is-still-water-better-for-you-than-sparkling-water-237125

3. https://pubmed.ncbi.nlm.nih.gov/9009113/

4. https://www.health.harvard.edu/staying-healthy/does-carbonated-water-harm-bones

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10418726/

Water is unique among nutrients because we need it in large amounts every day to stay healthy. While we can survive for weeks without food, we can only last a few days without water. This shows just how crucial water is for our bodies.

In this article, we’ll explore why water is so important and how it keeps our bodies running smoothly. We’ll see that water is much more than just a thirst quencher, it’s a vital part of every cell and every function in our body.

The Composition of Water

Water might seem simple, but its structure makes it perfect for supporting life. Each water molecule is made up of two hydrogen atoms and one oxygen atom, that’s why it is called H2O.

This simple structure gives water some special properties:

• It can dissolve many substances, which is why it’s often called the “universal solvent.” This ability helps our bodies transport nutrients and remove waste.
• It can exist as a solid, liquid, or gas at temperatures found on Earth. This is important for the water cycle in nature and for how our bodies use and regulate water.
• It has a high “specific heat,” which means it takes more energy to increase the temperature of water compared to other substances. This is why water is valuable to your car. It serves as a coolant. This same concept is what helps our bodies maintain a steady temperature.

These properties make water essential for life as we know it, both in our bodies and in the world around us.

Water’s Functions in the Body

Water plays many crucial roles in our body some of which are:

1. Regulating body temperature: When we get too hot, we sweat. As the sweat evaporates, it cools us down. This process helps keep our body temperature steady, which is essential for our cells to function properly.
2. Transporting nutrients and oxygen: Our blood, which is mostly water, carries nutrients and oxygen to all parts of our body. Without water, these vital substances couldn’t reach our cells.
3. Removing waste products: Water helps flush waste out of our bodies. It’s a key component of urine, which carries waste from our kidneys. It also helps move waste through our intestines.
4. Lubricating joints: The fluid in our joints is mostly water. This fluid acts like oil in a machine, allowing our joints to move smoothly and reducing friction.
5. Protecting organs and tissues: Water forms a part of the fluid that surrounds and cushions our brain and spinal cord. It also helps form the mucus and saliva that protect and lubricate sensitive tissues.

Hydration and Health

Staying properly hydrated affects our health in many ways:

1. Physical performance: Even mild dehydration can make us feel tired and reduce our physical performance. For athletes, proper hydration is crucial for maintaining stamina and preventing heat exhaustion.
2. Cognitive function: Our brains need water to work well. Dehydration can affect our mood, memory, and ability to concentrate. Even mild thirst can make it harder to focus on tasks.
3. Skin health: Well-hydrated skin looks more plump and elastic. While drinking water isn’t a cure-all for skin problems, staying hydrated can help your skin look its best.
4. Digestive health: Water is essential for good digestion. It helps break down food, prevents constipation, and helps our bodies absorb nutrients from the food we eat.

Water Balance in the Body

Our bodies work hard to maintain the right balance of water. 

The body has complex systems to regulate water levels. When we need more water, we feel thirsty. When we have enough, our kidneys remove excess water through urine.

Several factors affect how much water we need:

• Climate: Hot weather or high altitudes can increase water loss through sweat and breathing.
• Activity level: Exercise and physical labour make us lose more water through sweat and faster breathing.
• Diet: The foods we eat provide some water, especially fruits and vegetables. Salty or spicy foods might make us need more water.

Our bodies are always working to keep the right amount of water, but we can help by drinking when we’re thirsty and eating a balanced diet with plenty of water-rich foods.

Water is a crucial nutrient that’s involved in nearly every function of our bodies. When we understand its importance, we can make sure we’re giving our bodies the hydration they need to function at their best.

Signs of Dehydration

Our bodies give us signals when we need more water. It’s important to recognize these signs:

Mild to moderate dehydration symptoms:

• Feeling thirsty (though thirst isn’t always an early sign)
• Dry mouth or lips
• Darker yellow urine
• Feeling tired or less energetic
• Headache
• Dry skin

Severe dehydration and its risks:

• Very dark urine or not urinating for many hours
• Rapid heartbeat
• Dizziness, especially when standing up
• Confusion
• Fainting

Severe dehydration can be dangerous and may require medical attention. It’s much better to prevent dehydration by drinking regularly throughout the day.

Recommended Water Intake

You’ve probably heard that you should drink eight glasses of water a day. While this is a good general rule, the truth is that water needs vary from person to person.

• General guidelines:

Most health authorities suggest 2-3 litres of water per day for adults. This includes water from all sources – not just what you drink, but also what you get from food.

• Factors that influence individual needs:
• Body size: Larger people generally need more water
• Activity level: More active people need more water
• Climate: Hot or humid weather increases water needs
• Health conditions: Some illnesses or medications may affect water needs

The best guide is often your own body. Drink when you’re thirsty, and check that your urine is light yellow to clear most of the time. If it’s clear all the time, you might be overdoing it.

Sources of Water

We get water from more sources than you might think:

1. Plain water: This is the most obvious and often the best source of hydration.
2. Other beverages: Most drinks, including tea, coffee, and juice, contribute to your daily water intake. However, some (like alcohol) can also have dehydrating effects.
3. Water content in foods: Many foods contain significant amounts of water. Fruits and vegetables are especially good sources. Watermelon, cucumbers, and lettuce, for example, are more than 90% water.

Myths and Facts about Water Consumption

There are many ideas about water consumption. Let’s separate fact from fiction:

Common misconceptions:

• “You need to drink 8 glasses of water a day”

While this isn’t a bad goal, needs vary by individual.

• “Caffeine dehydrates you”

In moderation, caffeinated drinks can contribute to hydration.

• “If you’re thirsty, you’re already dehydrated”

Except for the elderly, thirst is actually an early signal to drink, not a sign of dehydration. 

Evidence-based information:

• Water needs vary based on many factors including climate, activity level, and diet.
• Many foods contribute significantly to our daily water intake.
• Drinking too much water too quickly can be dangerous, though this is rare.

Special Considerations

• Hydration for athletes:

Athletes need more water due to increased sweating. They may also need to replace electrolytes lost through sweat, especially during long or intense exercise sessions.

• Water needs during pregnancy and breastfeeding:

Pregnant women need extra water to support the baby’s growth and increased blood volume. Breastfeeding mothers also need more water to produce milk.

• Hydration for the elderly:

Older adults may have a reduced sense of thirst and may be at higher risk of dehydration. They may need to make a conscious effort to drink enough water.

Water Quality and Health

At AquaMaya, we know that access to water is just the first step, the quality of that water is equally crucial. 

• Importance of safe drinking water:

Clean, safe water is essential for good health. Contaminated water can cause a range of illnesses, from mild stomach upset to severe diseases.

• Potential contaminants and their health effects:

Water can contain various harmful substances, including bacteria, viruses, parasites, and chemical pollutants. These can lead to both short-term illnesses and long-term health problems.

In our work in West Africa, we’ve seen firsthand how access to clean water can transform communities. It’s not just about drinking because one must, it’s about preventing disease, improving nutrition, and enabling better hygiene practices.

Conclusion

Water truly is an essential nutrient. It’s involved in nearly every function of our bodies, from regulating temperature to removing waste. By understanding its importance, we can make sure we’re giving our bodies the hydration they need.

At AquaMaya, we’re committed to ensuring that everyone has access to this vital nutrient. We believe that clean, safe water is a fundamental human right. Our work goes beyond just providing water sources, we also educate communities about the importance of water for health and proper hydration practices.

We encourage everyone to think about their water consumption. Are you drinking enough? Is your water safe? And for those of us fortunate enough to have easy access to clean water, how can we support efforts to bring this essential resource to others?

Remember, every time you take a sip of water, you’re nourishing your body with the most fundamental nutrient of all. Let’s appreciate this simple yet crucial resource and work together to ensure everyone can enjoy its benefits.

Sources:

1. https://nutritionsource.hsph.harvard.edu/water/
2. https://www.medicalnewstoday.com/articles/325174
3. https://www.usgs.gov/special-topics/water-science-school/science/water-universal-solvent#overview
4. https://www.noaa.gov/education/resource-collections/freshwater/water-cycle
5. https://www.usgs.gov/special-topics/water-science-school/science/specific-heat-capacity-and-water
6. https://www.medicalnewstoday.com/articles/290814#15-benefits
7. Chang T, Ravi N, Plegue MA, Sonneville KR, Davis MM. Inadequate Hydration, BMI, and Obesity Among US Adults: NHANES 2009-2012. Ann Fam Med. 2016 Jul;14(4):320-4. doi: 10.1370/afm.1951. Erratum in: Ann Fam Med. 2020 Nov;18(6):485. doi: 10.1370/afm.2617. PMID: 27401419; PMCID: PMC4940461. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940461

Most of us use far more water at home than we realise. From brushing our teeth to washing dishes, from laundry to gardening, water plays a big part in our daily lives. The average household uses hundreds of litres of water every day. That’s a lot of water.

But here’s the good news: many of us are using more water than we need to. By identifying and changing some common habits, we can save a lot of water without much effort. Let’s take a look at some of these habits and see if any of them sound familiar.

Bathroom Blunders

The bathroom is often the biggest water user in our homes. Here are some common ways we might be wasting water without realising it:

1. Leaving the tap running while brushing teeth: This is a big one. If you leave the water running while you brush your teeth, you could be wasting several litres of water each time. That adds up to a lot over a year. Try turning off the tap after wetting your toothbrush, and only turn it on again when you need to rinse.
2. Taking excessively long showers: We all enjoy a nice, long shower sometimes. But did you know that a 10-minute shower can use up to 160 litres of water? Cutting your shower time by just a couple of minutes can save a lot of water. If you like to sing in the shower, try limiting yourself to one song instead of a whole concert!
3. Using the toilet as a wastebasket: Every time you flush a tissue or other small trash down the toilet, you’re using several litres of water unnecessarily. Keep a small bin in the bathroom for trash, and save the flushing for when it’s really needed.
4. Ignoring leaky faucets or running toilets: A dripping faucet might not seem like a big deal, but it can waste thousands of litres of water over a year. And a toilet that keeps running after you flush can waste even more. If you notice these issues, it’s worth fixing them promptly.

Kitchen Culprits

The kitchen is another place where we use a lot of water. Here are some habits that might be wasting water:

1. Running water while you do the dishes: How about you collect water, wash and then rinse. Washing and rinsing at the same time wastes a lot of water. 
2. Thawing food under running water: It might be quick to thaw frozen food under running water, but it’s also wasteful. Instead, try moving frozen items to the fridge the night before you need them. If you’re in a hurry, use a bowl of water instead of running water.
3. Overusing garbage disposals: Garbage disposals use a lot of water to function. Try to limit their use by composting food scraps when possible, or scraping plates into the trash before rinsing.
4. Rinsing dishes before putting them in the dishwasher: Most modern dishwashers can handle dirty dishes without pre-rinsing. Scrape off large food particles, but skip the rinse. You’ll save water and your dishes will still come out clean.

Laundry Lapses

Doing laundry is a big part of our water use at home. Here are some ways we might be using more water than necessary:

1. Washing small loads of laundry: Just like with the dishwasher, running the washing machine with only a few items wastes water. Try to wait until you have a full load before running the machine. If you must wash a smaller load, make sure to use the appropriate water level setting.
2. Over-washing certain types of clothing: Not all clothes need to be washed after every wear. Items like jeans, sweaters, and jackets can often be worn a few times before needing a wash. This not only saves water but can also help your clothes last longer.

Outdoor Offences

Our water use doesn’t stop at the front door. Many of us unknowingly waste a lot of water in our yards and driveways. Let’s look at some common outdoor water-wasting habits:

1. Overwatering lawns and gardens: Many people water their grass and plants more than necessary. Most lawns need only about 1 – 1.5 inches of water per week, including rainfall. Overwatering not only wastes water but can also harm your plants by promoting shallow root growth.
2. Watering during the heat of the day: When you water your garden in the middle of a hot day, much of that water evaporates before it can reach the plant roots. It’s better to water early in the morning or late in the evening when it’s cooler.
3. Using a hose instead of a broom for cleaning driveways: It might seem easier to spray down your driveway with a hose, but this uses a lot of water unnecessarily. A broom can do the job just as well for most cleaning tasks.

Hidden Household Habits

Some water-wasting habits are less obvious but can still add up over time:

1. Letting the water run to get hot or cold: We often let the tap run while waiting for the water to reach the right temperature. Instead, try collecting this water in a bucket or jug. You can use it later for watering plants or cleaning.
2. Using water to defrost freezers: Some people use hot water to speed up the defrosting process. This not only wastes water but can also damage your freezer. Instead, turn off the freezer and let it defrost naturally.
3. Buying water-intensive products without realising it: Many everyday items require a lot of water to produce. Being mindful of what we buy and choosing sustainably produced items when possible can help reduce our overall water footprint.

The Impact of These Habits

Our water-wasting habits have consequences beyond just higher water bills:

1. On personal water bills: Wasting water at home directly impacts your wallet. By adopting water-saving habits, many households can reduce their water bills by 25% or more.
2. On light bills: Say you have a borehole and you don’t need to pay for water bills run by the government. Wasting water means your tank will get empty faster and you will need to pump water more regularly and of course, pumping water requires electricity. 
3. On community water supplies: In many areas, water treatment and distribution systems are under strain. When we waste water, it puts additional pressure on these systems, potentially leading to water restrictions or the need for costly infrastructure upgrades.
4. On the environment: Excessive water use can harm local ecosystems. Rivers, lakes, and underground water sources can be depleted, affecting wildlife and reducing water available for future use. Moreover, treating and distributing water requires energy, so wasting water also contributes to unnecessary greenhouse gas emissions.

Simple Solutions for Water Conservation

The good news is that small changes can make a big difference. Here are some easy ways to save water at home:

1. Easy fixes for each common habit:

• Install a dual-flush toilet or put a water-filled bottle in your toilet tank to reduce flush volume.
• Use a bucket to collect water while waiting for the shower to warm up. This can be used for watering plants.
• Fix leaky taps promptly. 

2. Water-saving devices and technologies:

• Low-flow showerheads can reduce water use by up to 60% without reducing shower quality.
• Faucet aerators mix air with water, reducing flow while maintaining pressure.
• Smart irrigation systems can adjust watering based on weather conditions and soil moisture.

3. Developing water-conscious routines:

• Make a game of taking shorter showers. Use a timer or finish before your favourite short song ends.
• Get in the habit of only running full loads in your dishwasher and washing machine.
• Learn about the water needs of your garden plants. Many plants thrive with less water than you might think.

Bear it in mind that saving water doesn’t mean living an uncomfortable or inconvenient life. Most of these changes are small and easy to implement. Once they become habits, you’ll be saving water without even thinking about it.

The Bigger Picture

When we save water at home, we’re doing more than just reducing our bills. We’re part of a global effort to use water more wisely. Here’s how our individual actions fit into the bigger picture:

• How individual actions contribute to global water conservation:

Every drop we save adds up. If everyone in a city of 1 million people saved just 4 litres of water a day, that’s 4 million litres saved daily. This means less strain on water sources, treatment plants, and distribution systems. It also means more water available for other uses, like agriculture or maintaining healthy ecosystems.

• The role of water conservation in combating climate change:

Saving water also saves energy. It takes a lot of power to treat water, pump it to our homes, and heat it for our use. By using less water, we’re indirectly reducing energy use and greenhouse gas emissions. Also, as climate change makes rainfall less predictable in many areas, using water wisely helps us adapt to these changes.

Conclusion

We’ve looked at many ways we might be wasting water at home without realising it. From leaving the tap running while brushing our teeth to overwatering our lawns, these habits can add up to a lot of wasted water. But remember, every habit can be changed, and every change makes a difference.

At AquaMaya, we see firsthand how important water conservation is. Our work in West Africa has shown us that water is truly precious. In many communities where we work, people don’t have the luxury of wasting water – every drop is valued. But we’ve also seen how small changes can make a big impact.

We believe that everyone, regardless of where they live, can contribute to water conservation. Whether you’re in a water-scarce region or a place where water seems abundant, your actions matter. By adopting water-saving habits, you’re not just helping yourself, you’re part of a global community working towards a more water-secure future.

Here at AquaMaya, we’re committed to not just providing water, but also promoting responsible water use. We invite you to join us in this mission. Start by looking at your own water habits. Which of the common water-wasting habits we discussed do you recognize in your own life? Pick one or two to change this week.

Remember, becoming water-wise is a journey. You don’t have to change everything overnight. Small, consistent changes can lead to big savings over time. And as you make these changes, you’re joining millions of people around the world, including the communities we work with in West Africa, in valuing and conserving our most precious resource.

Together, we can ensure that clean, safe water is available for all, now and in the future. Every drop counts, and every action matters. Will you join us in becoming a water conservation champion at home?

Sources:

1. https://www.businessinsider.com/wasting-water-money-2018-11?r=US&IR=T
2. https://www.ariston.com/en-me/the-comfort-way/news/how-much-water-is-consumed-for-a-shower
3. https://hubbub.org.uk/5-clever-laundry-tips-to-care-for-your-clothes-and-use-less-water
4. https://theturfgrassgroup.com/turf-care/deep-watering-grass-the-science-of-watering-mature-turf/
5. https://www.neefusa.org/story/water/how-household-water-usage-affects-water-quality
6. https://www.weforum.org/agenda/2014/12/the-damage-caused-by-water-overuse/
7. https://www.continentalplumbing.net/blog/2023/july/water-saving-techniques-how-to-make-your-toilet-/
8. https://www.jaquar.com/en/blog/7-ways-to-make-your-shower-more-water-efficient
9. https://www.sciencedirect.com/science/article/pii/S2772427122000791

Water shortages are becoming a big problem around the world. Some places don’t have enough rain, while others are using up their water supplies too quickly. This isn’t just a problem for drinking water, it’s also changing the food we eat every day.

Water’s Role in Agriculture

Farming needs a lot of water. When you see a big field of corn or wheat, imagine giant sprinklers watering those crops. This is called irrigation, and it’s how farmers make sure their plants get enough water to grow, especially in dry areas.

It’s not just plants that need water. Farm animals drink a lot too. A single cow can drink a bathtub full of water every day. And don’t forget all the water needed to grow the food that these animals eat.

There’s also something called “virtual water.” This is all the water that goes into growing and making our food before it reaches our plates. For example, it takes about 100 buckets of water to grow the wheat for just one loaf of bread.

Direct Effects of Water Shortages on Crop Production

When there isn’t enough water, crops suffer. Plants might grow smaller or produce less food. A corn plant might grow fewer or smaller ears of corn, for instance.

In really bad cases, crops can fail completely. Imagine a whole field of wheat turning brown and dying because there wasn’t enough rain. This is a farmer’s worst nightmare.

Water shortages can also change how food tastes and looks. Fruits might be smaller or less juicy. Vegetables might not be as crisp. Even the nutrients in our food can be affected when plants don’t get enough water.

Indirect Effects on Food Supply

When water is scarce and crops don’t grow well, food becomes more expensive. You might notice your grocery bill going up, especially for fresh fruits and vegetables.

Farmers might start growing different crops that need less water. This could mean fewer water-hungry foods like rice or almonds in the store, and more drought-tolerant foods like sorghum or chickpeas.

Some farmers might even move their farms to places with more water. This can change where our food comes from and how far it has to travel to reach us.

Impact on Specific Food Groups

Let’s look at how water shortages affect different types of food:

Grains and cereals, like wheat, rice, and corn, need a lot of water to grow. When water is scarce, we might see less of these staple foods, or they might become more expensive.

Fruits and vegetables are very sensitive to water. Not enough water can make fruits smaller or less sweet. Vegetables might be less crisp or flavorful. You might notice changes in your favourite produce at the supermarket.

Meat and dairy products are affected too, but in a less obvious way. Remember those thirsty cows? When water is scarce, it’s harder to raise animals and produce meat and milk. This can lead to higher prices for burgers, cheese, and other animal products.

These changes in our food supply due to water shortages aren’t just far-off problems. They’re already starting to affect the food on our plates, from the quantity and quality to the price and variety. Understanding this connection between water and food can help us make better choices about what we eat and how we use water.

Global Food Trade and Water Scarcity

Imagine the world as a big neighbourhood where countries are houses. Some houses have big water tanks (water-rich countries), while others have small ones (water-poor countries). Now, think of food as something these houses trade with each other.

Water-rich countries, like Brazil or Canada, often grow water-intensive crops and sell them to other countries. It’s like they’re sharing their big water tanks with the rest of the world. On the other hand, water-poor countries, such as those in the Middle East, might buy these water-intensive foods instead of trying to grow them with their limited water supplies.

This brings us to the idea of “virtual water trade.” When a country imports food, it’s also importing the water used to grow that food. For example, when Japan imports wheat from the United States, it’s essentially importing American water. This helps water-scarce countries save their own water, but it also means they depend on other countries for their food.

However, this system can cause problems. What happens if a water-rich country faces a drought and can’t export as much food? Suddenly, the water-poor countries that depend on these imports might not have enough to eat. This is why water scarcity isn’t just a local problem – it affects food security around the world.

Some countries are now thinking carefully about this “virtual water trade.” They’re asking questions like: Should we grow our own food to be more self-reliant, even if it uses up our limited water? Or should we import food from water-rich countries to save our water for other uses? These are tough questions without easy answers.

Consumer Choices and Water Footprints

Every time we eat, we leave a “water footprint” – the amount of water used to produce our food. Understanding this can help us make choices that save water.

Different foods have very different water footprints. For example:

• A single apple might need about 125 litres of water to grow.
• A kilogram of chicken requires around 4325 litres of water.
• A kilogram of beef? That’s about 15,415 litres.

This doesn’t mean we all need to become vegetarians, but being aware of these differences can help us make water-smart food choices.

Here are some ways we can reduce our water footprint through our food choices:

1. Eat more plant-based meals: As you can see from the numbers above, plant foods generally use less water than animal products.
2. Choose less water-intensive fruits and vegetables: Some crops need more water to grow than others. For example, watermelon and cucumber need plenty of water, while vegetables like okra and African eggplant (garden egg) can thrive with less. Even among our staples, there are differences. Cassava, for instance, is more drought-resistant than yam. By choosing more of these water-efficient options when we can, we’re helping to save water. Of course, we’re not saying to stop eating watermelon during harmattan – just be mindful of mixing in some less thirsty options in your meals when possible.
3. Waste less food: When we throw away food, we’re also wasting all the water that went into growing it. Planning meals, using leftovers, and composting can help reduce this waste.
4. Buy local and seasonal when possible: Food that’s grown locally and in-season often uses less water for irrigation and transport.
5. Look for sustainably-produced food: Some farmers use water-saving techniques like drip irrigation or rainwater harvesting. Supporting these practices can encourage their spread.

Don’t forget that every little bit helps. If everyone made small changes in their food choices, it could add up to big water savings.

Another important aspect is reducing food waste. Globally, about one-third of all food produced is wasted. That’s not just wasted food, it’s wasted water too. By being mindful of what we buy, how we store food, and using up what we have before it spoils, we can significantly reduce our water footprint.

Some people are even starting to use apps or websites that calculate the water footprint of different meals. This can be an eye-opening way to understand the impact of our food choices on water resources.

By being more aware of the water that goes into our food, we can make choices that not only help conserve water but also support more sustainable farming practices. It’s a way for each of us to play a part in addressing global water scarcity, right from our own kitchens.

Technological Solutions in Agriculture

As water becomes more scarce, farmers and scientists are working together to find clever ways to grow food with less water. It’s like solving a giant puzzle, and technology is helping us find the pieces.

• One solution is more efficient irrigation systems. Instead of spraying water everywhere, these systems deliver water directly to the plant’s roots. Imagine a network of small pipes running through a field, giving each plant just the right amount of water it needs. This can save a lot of water compared to older methods.
• Scientists are also developing new types of crops that can grow with less water. These “drought-resistant” plants are like camels of the plant world – they can thrive even when water is scarce. For example, there are now types of corn that can produce a good harvest with much less water than traditional corn.
• Another exciting development is called precision agriculture. This uses technology like satellites, drones, and special sensors to monitor crops. Farmers can see exactly which parts of their fields need water, fertiliser, or other care. It’s like giving the farm a smart health tracker, helping farmers use resources more efficiently.

Policy Implications

Governments and international organisations have a big role to play in managing water for agriculture. It’s like being the referee in a game where everyone needs water, but there’s not enough to go around.

One challenge is balancing water use between farming and other needs, like supplying cities or protecting nature. Some countries are creating laws and policies to guide how water is used. For example, they might give incentives to farmers who use water-saving methods or put limits on how much water can be used for certain crops.

International cooperation is also crucial. Rivers and underground water sources often cross country borders. Countries need to work together to share these water resources fairly. Some regions have created agreements on how to share rivers or aquifers, but as water becomes scarcer, these agreements may be tested.

Future Outlook

Looking ahead, we can expect water to become even more precious. Climate change is likely to make rainfall less predictable in many parts of the world. At the same time, the global population is growing, which means we’ll need to produce more food.

To meet these challenges, we’ll need to adapt how we grow and consume food. This might mean:

• Shifting where we grow certain crops to match changing water availability
• Developing more drought-resistant crop varieties
• Improving irrigation and water management technologies
• Changing diets to include more water-efficient foods

Consumer awareness will play a big role. As more people understand the water footprint of their food choices, it could drive changes in what we eat and how food is produced.

Conclusion

The connection between water shortages and the food on our plates is clear and significant. From the farm to our forks, water plays a crucial role in every step of food production. As we face increasing water scarcity, it’s vital that we all – from policymakers to farmers to consumers – play our part in using water more wisely.

This is where organisations like AquaMaya get in the mix. While our primary focus at AquaMaya is on providing clean water access in West Africa, our work has far-reaching implications for food security as well. By ensuring communities have access to clean water, AquaMaya is not only improving health but also freeing up water resources that can be used for sustainable agriculture.

Our approach of working closely with local communities and implementing sustainable solutions aligns perfectly with the need for community-based approaches to water management in agriculture. AquaMaya’s efforts in educating communities about water conservation and hygiene practices can have a positive ripple effect on how water is used in small-scale farming, which is crucial for food security in many parts of West Africa.

Moreover, by reducing the time and effort people spend collecting water, our projects allow community members to dedicate more time to productive activities, including agriculture. This can lead to improved food production at the local level, contributing to better nutrition and food security.

As we consider the global challenges of water scarcity and its impact on our food systems, supporting organisations like ours becomes even more critical.  work demonstrates how addressing water scarcity at the community level can have wide-ranging benefits, including on food production and security.

In conclusion, the story of water and food is one that touches us all. Every meal we eat is a reminder of the precious water resources that went into producing it. By making water-wise food choices, supporting sustainable agriculture, and backing initiatives like ours at AquaMaya that address water scarcity at its roots, we can all contribute to a future where clean water and nutritious food are available to everyone. Remember, every drop counts, and every bite matters in our collective effort to manage our water resources wisely.

Sources:

1. https://www.un.org/waterforlifedecade/food_security.shtml
2. https://watercalculator.org/footprint/what-is-virtual-water/
3. https://www.theguardian.com/news/datablog/2013/jan/10/how-much-water-food-production-waste
4. https://www.oxydus.com/blog/how-does-a-water-shortage-impact-the-food-supply
5. https://earth.org/how-water-shortage-impact-food-security/
6. https://www.waterfootprint.org/water-footprint-2/what-is-water-footprint-assessment/
7. https://www.bbcgoodfood.com/howto/guide/your-diet-contributing-water-scarcity
8. https://news.climate.columbia.edu/2011/07/01/wasting-food-wasting-water/
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11. https://www.waterfootprint.org/resources/interactive-tools/extended-water-footprint-calculator/