Happy New Year, everyone! Any New Year’s goals set? Despite past mixed feelings about resolutions, I’m excited to break a sweat and stay hydrated in 2024. Grab your gear because this post explores the health benefits of sweating and optimal hydration. Discover GFL’s favorite water brands, filters, and delightful flavored water recipes. Cheers to a healthier you!

Let’s Break a Sweat

Sweating is a natural way for the body to regulate temperature, but its advantages go beyond that: 

• Detoxification: While the liver and kidneys are the main players in getting rid of toxins, sweating eliminates heavy metals like arsenic, lead, mercury and chemicals like BPA from plastics. 
• Heart Health: Sweating, whether through exercise or sauna sessions, is associated with enhanced heart health. A nearly 21 years study of Finnish middle-aged men who frequented the sauna four times a week, revealed lower heart disease rates and a decrease in cardiovascular-related mortality.
• Reduction of Inflammation: This systematic review found that Finnish-style or infrared saunas may benefit individuals with rheumatic diseases such as fibromyalgia, rheumatoid arthritis, ankylosing spondylitis, as well fatigue and pain syndromes, chronic obstructive pulmonary disease, and allergic rhinitis.
• Skin health: Sweating boosts overall blood circulation, delivering nutrients, oxygen, and aiding in cooling the skin, and even eliminating harmful bacteria. Additionally, sweat contains urea, a substance that preserves moisture in the skin. Proper hygiene, preventing sweat from lingering, is vital to avoid clogged pores with bacteria, oil, and dead skin.
• Enhanced Muscle Recovery: Sweating increases blood flow to skeletal muscles, expediting the recovery process from muscle strain by flushing out lactic acid.

Benefits of Water

Beyond quenching thirst, water is pivotal for optimal physical, mental, and emotional functioning. Our body weighs 60-75% water, so proper hydration is essential to every cell, tissue, and organ for optimal performance. 

• Cognitive Function: Too much water lost from the body can lead to dehydration. Dehydration due to heat and exercise impairs alertness, concentration, and short-term memory.
• Energy and Physical Performance: Water maintains energy levels and enhances physical performance by reducing fatigue and muscle cramps. It supports the body’s natural detoxification process, vital for kidney, liver, and overall organ function.
• Skin Health: Hydrated skin maintains elasticity, preventing dryness and promoting a radiant complexion. 
• Digestive Health: Water aids in nutrient absorption and waste elimination, contributing to a healthy digestive system.
• Prevention of Health Issues: Proper hydration helps prevent urinary tract infections, kidney stones, and severe heat-related conditions. 

Hydrate Yourself

Choosing the best water to drink depends on personal preferences, health factors, and individual circumstances. Mayo Clinic recommends plain water for rehydration during exercise, suggesting a mix of water and electrolyte-containing beverages for extensive workouts. The U.S. National Academies of Sciences, Engineering, and Medicine advise approximately 15.5 cups for men and 11.5 cups for women, covering fluids from beverages and foods. About 20% of daily fluid intake can come from water-rich foods like cucumber and watermelon. Adjustments may be needed based on activity, environment, health status, or life stages like pregnancy. A fundamental rule is to listen to your body and drink to thirst.

Types of Water

Here’s an overview of various types of water to make an informed decision. 

• Tap Water
  • Pros: Convenient and cost-effective, and in the U.S., the Environmental Protection Agency (EPA) sets strict contaminant levels. 
  • Cons: Taste may vary, and concerns about contaminants can arise anytime in any location. In the U.S., you can check the quality of your drinking water by typing in your area.
• Spring water
  • Pros: Sourced from underground natural springs that undergo a natural filtration process, the water is regularly tested for contaminants and bottled at the source. It is often perceived as having a fresher taste and containing minerals.
  • Cons: Some companies transport the spring water to bottling facilities, which is chlorinated to protect against contamination. Subsequently, at the bottling facility, the water undergoes another filtration process. The quality of the final product can vary significantly based on the source and the specific methods employed in the process.
• Purified water (also known as Purified, Deionized, Demineralized, Distilled, Reverse Osmosis water)
  • Pros: Water comes from any source (wells, lakes, streams, rivers, rain, or sea) and undergoes a more rigorous process to remove impurities and contaminants and meet EPA drinking water guidelines.
  • Cons: The taste may be bland, missing essential minerals like fluoride and calcium. Bear in mind that drinking distilled water in small quantities is safe, but its lack of minerals may potentially cause deficiencies.
• Mineral water 
  • Pros: Like spring water, it comes directly from protected underground sources but contains more minerals.
  • Cons: Sometimes, companies add more minerals that can alter the taste.
• Alkaline water 
  • Pros: This water, with a pH level of 8-9.5, surpasses tap water’s pH level of 7. Enthusiasts believe the higher pH neutralizes acidity in the body and halts the growth of free radicals.
  • Cons: Limited scientific support exists for the perceived benefits, and excessive consumption lowers the body’s pH level, adversely affecting the bones.
• Carbonated water (Sparkling mineral water from underground springs; seltzer from carbonated tap water; club soda, carbonated tap water with added mineral salts).
  • Pros: Bubbles can be an alternative to still water.
  • Cons: Tastes may vary due to the different mineral content, and the level of carbonation can add bitterness to the taste.
• Flavored water
  • Pros: Offers a more enjoyable taste for those who find plain water unappealing.
  • Cons: Some flavored waters contain added sugars or artificial sweeteners, which may not be desirable for health. 

GFL Tips

In addition to considering the water source, mineral content, and pH level, opt for bottles crafted from glass or BPA-free plastic. Moreover, make sure to consume the water within the specified expiration date to guarantee both freshness and safety.

GFL Go-to Brands and Flavored Water Recipes

In my household, we have opted for purified water using Brita Water Pitcher and Filters for years. Brita Longlast filters are cost-effective and filter out more contaminants like lead, cadmium, asbestos, benzene, chlorine, pharmaceuticals, and more. Given our preference for cold water, we use a water filter in our refrigerator to remove contaminants and sediments from the water and ice cubes. Furthermore, it’s advisable to seek water filters with NSF certification. Additionally, as a helpful tip, remember to run the water on cold for at least 30 seconds before filling the water pitcher with filter. This simple step aids in flushing out any water that may have been stagnant in the pipes, ensuring a cleaner and fresher supply.

For bottled water, FIJI and Evian are my top two choices. Both are rich in electrolytes and minerals, contributing to the smooth and refreshing taste. Check out the best water brands in the market for more options. 

And for those who enjoy flavored water, consider these homemade recipes: 

1. Citrus and cucumber-infused water

2. Lemon, ginger, and turmeric-infused water

3. Rosemary and ginger-infused water

Finally, the SodaStream Terra model is a worthwhile investment if you fancy making your own fizzy water.

Takeaway

Embrace optimal health in 2024—sweat, stay hydrated, and choose water wisely. Consider taste, health, local quality, and the environment when picking the right water. If tap safety concerns you, use a filter. Individual hydration needs vary, so listen to your body. Consult a healthcare professional for personalized advice. Cheers to a healthy 2024!