Do you know nutrition?: How much water should I drink

Oct. 4, 2011 at 5:04 a.m.

By Phylis Canion

I am totally confused about how much water I should drink every day. Some articles I read say to drink eight, 8-ounce glasses of water daily and other articles say drink 10 glasses a day. That is a lot of water I think - can you please share any recommendations that are more realistic? Also, is distilled water better for you?

Because each individual has constantly changing fluid intake needs, I recommend that individuals consume half of their body weight in ounces of water daily.

As an example, if you weigh 100 pounds, you would needs to consume 50 ounces of water daily. Water is very important to the system, and therefore your body operates much more efficiently when it is hydrated properly. I have found this recommendation most appropriate since it can apply to children as well as adults. This should not include caffeinated beverages, especially when consumed in large quantities, since they have a tendency to increase urination, which can result in dehydration.

Dehydration symptoms include dry mouth, lack of sweat, muscle cramps, nausea, vomiting, heart palpitations, weakness, decrease urine output, lightheadedness, sleepiness, tiredness, headache and constipation. The process of distillation is when water is boiled, evaporated and the vapor condensed. While there is always a debate on whether distilled water is better for you than regular water, the bottom line is that regular water does contain mineral ions, which distilled water does not. Also, when you cook with distilled water, it has a tendency to pull minerals of the food resulting in a lower nutritional value.

How does hemp seed compare to other seeds like flaxseeds? I have noticed hemp products are becoming more popular and are even available in oils. Does hemp contain more essential fatty acids than other seeds?

Hemp foods are promoted for their exceptional nutritional values and their tasty benefits.

Hemps seeds contain calcium, iron, phosphorus, manganese, magnesium, zinc and copper. In comparison to other seeds, hemp seeds are the only seeds to contain all of the amino acids (there are 20), all of the essential fatty acids (3, 6 and 9) in an ideal ratio and higher values of protein than in other seeds including flaxseeds. Of the 3,000,000 edible plants that grow on the planet, hemp seeds are the most nutritionally complete food sources in the world. You can also use hemp "milk" as a non-dairy substitute for milk.

Next free nutrition class is 7 p.m. Monday at Organic Emporium. Call today to make your reservation at 361-576-2100.

Phylis B. Canion is a doctor of naturopathic medicine and is a certified nutritional consultant, email her at This column is for nutritional information only and is not intended to treat, diagnose or cure.



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