WATER - THE SUPERFOOD NO. 1

 
 
 
 

WATER - THE SUPERFOOD NO. 1

From 2013 to 2017, Thomas Hartwig gave a lecture entitled "Water as a Superfood," and this article is a summary of that lecture. The renowned nutrition expert presents the revolutionary concept of water as an indispensable source of vitality in numerous courses, including at the Green School in Bali. Nowadays, everyone is talking about superfoods and their promise of well-being and better health. In doing so, the obvious is overlooked: water is essential for our health and performance and the basis of our metabolism.

In a world where superfoods are constantly vying for attention, it's easy to overlook the obvious. While exotic berries, leafy greens, and other foods are celebrated as ultimate "power foods," there's an essential source of vitality that's often missed: water. Yes, you heard right: water, the clear, colorless elixir so integrated into our daily lives, is paramount when it comes to supporting our metabolic processes, maximizing nutrient absorption, and, above all, energy production. Water comes first when it comes to health, well-being and performance. This is because water is an indispensable component of cellular respiration, the process of energy production in our cells. Without water, this basic element of energy production, and thus the functionality of all our body cells, would not be possible.

Although we all know how important it is to drink enough, we may not fully understand why. Water is not just a thirst quencher, but an essential component of our body that supports a variety of vital processes. To truly understand the importance of water for our health, it is helpful to take a closer look at the many metabolic processes in which water is involved. So, let's dive into the fascinating world of human metabolism and discover the diverse roles that water plays.

Functions of water in human metabolism 

  1. Transport medium

  2. Regulation of body temperature

  3. Solvent

  4. Participation in chemical reactions

  5. Lubrication and cushioning

  6. Maintaining blood volume and blood pressure

  7. Participation in digestion

  8. Regulation of the acid-base balance

  9. Participation in cellular respiration

  10. Facilitation of enzymatic processes

  11. Maintaining cell structure

  12. Involvement in the synthesis and breakdown of biomolecules

  13. Bioelectric functions

  14. Hydration of the skin

  15. Participation in immune processes

  16. Decisive role in protein synthesis and protein unfolding

Metabolic processes in detail

The most obvious function of water is the transport of nutrients, oxygen, hormones and other vital substances. Water serves as a carrier substance that enables the transport of these substances to the cells and at the same time helps to remove waste products from the body. This is not only important for general health and well-being, but also for optimizing physical performance and cognitive functions.

Water plays a crucial role in regulating body temperature. Through perspiration and the evaporation of water through the skin, the body can maintain its temperature and protect itself from overheating. This is especially important during physical exertion or in hot environments, when the body is exposed to an increased risk of overheating.

Another important aspect is the role of water as a universal solvent. Water is involved in most biochemical reactions in the body and serves as a medium in which these reactions can take place. This is the case, for example, in hydrolysis, a reaction in which water is directly involved in the breaking of chemical bonds.

As a lubricant and cushion, water protects joints, helps protect tissues, and supports the proper structure and function of organs such as the eyes. In addition, water is an essential component of blood and helps maintain blood volume and blood pressure at optimal levels.

Of course, water also plays an important role in the digestive system. It is involved in the production of saliva and gastric juices, thus supporting food digestion (8). A balanced acid-base balance in the body is essential for health. Water plays a vital role in regulating this balance and helps to keep the pH level in the body stable.

Another important function of water is its involvement in cellular respiration, a process in which cells produce energy in the form of ATP. Water is an end product of this vital metabolic process. Enzymatic processes in the body, which are indispensable for metabolism, are also facilitated by water. Water acts as a catalyst and enables the efficient execution of these biochemical reactions.

In addition, water is essential for maintaining cell structure. It is an essential component of cells and helps to maintain their shape and structure. Water is not only a component of cells, but also enables the synthesis and breakdown of biomolecules such as proteins, fats and carbohydrates in the body. These processes are crucial for health and well-being as they contribute to energy production, repair of cell damage and maintenance of general cell function.

Water also has an important influence on the bioelectrical processes in the body. It is crucial for electrolyte balance, which is important for the function of nerves and muscles. This is crucial for the transmission of nerve impulses, the contraction of muscles and the regulation of the heart rhythm.

The hydration of the skin obviously depends on an adequate supply of water. Adequate water intake helps to maintain the skin's moisture balance and thus its health and appearance. This can help reduce dryness, wrinkles and other signs of skin aging.

Water also plays an important role in supporting the immune system. It enables the transport of immune cells, such as white blood cells, to sites of infection and thus contributes to the defense against pathogens. This is particularly important in times of illness or stress, when the immune system is particularly challenged.

A particularly noteworthy and little-known aspect is the crucial role of water in protein synthesis and protein unfolding. Water is involved in the formation and stabilization of protein structures as well as hydration for correct folding. This is important for the function of enzymes, the control of cellular processes and the maintenance of cell structure.

The importance of adequate hydration for cognitive functions is underlined by studies showing that a loss of just 2% of water can lead to memory and concentration disorders. If the body is not adequately supplied with water, this can lead to impairment of mental performance. This underlines the importance of drinking water regularly to maintain optimal brain function.

Drink constantly: Why the body is not like a car

I would like to use a short story to illustrate how important it is to drink small amounts of water constantly throughout the day. Our body does not work like a car that drives with constant power until the last drop of fuel. Our body is a complex system that relies on a constant balance. A water deficiency of just 2% can lead to a lack of concentration and reduced performance. And unlike a car, which only stops when the tank is completely empty, our "engine" - our body - no longer works if we lose just 20% of our total water volume. So to speak, our "car" already stops when we still have 80% fuel in the tank.

The lesson we can learn from this story is the importance of continuously refilling our "water tank". This means that we should not drink large amounts all at once - it is better to drink small amounts of water throughout the day. In this way, we can ensure that our body and brain are always sufficiently hydrated and that we can function at the highest level. Don't forget: don't wait until you're thirsty to drink. Our body needs a constant and regular supply of water to function optimally.

Drinking recommendation

Adequate hydration is important for our health. As a guide, you can use the rule of drinking 0.03 liters of water per kilogram of body weight per day. This rule serves as a minimum amount and should be considered as a starting point to ensure that the body is adequately supplied with water. However, it is important to note that individual needs may vary and factors such as activity level, climate and health status must be taken into account. It is important to know your individual water requirements and recognize signs of dehydration. Dehydration can manifest itself in various ways. A clear sign of inadequate hydration is the feeling of thirst. This is the body's natural reaction. Another common sign is a dark discoloration of the urine. If you are drinking enough fluids, your urine should be light yellow to colorless. Tiredness, headaches and dry skin can also be signs of dehydration. If you notice any of these symptoms, you should increase your fluid intake and consult a doctor if in doubt.

Hyponatremia: When too much of a good thing is harmful

A healthy fluid balance is important. Drinking too much water can be just as harmful as drinking too little. Excessive drinking can lead to so-called water intoxication or hyponatremia. This occurs when the body absorbs more water than the kidneys can excrete, leading to a dangerous electrolyte imbalance. Therefore, you should make sure not to consume more than 0.8 to 1 liter of water per hour. If you experience signs of water intoxication such as nausea and headache, disorientation or confusion, or even seizures or coma in severe cases, seek medical attention immediately. Extreme cases are rare, but can be fatal. Therefore, a balanced fluid intake is important to avoid both dehydration and overhydration.

Conclusion

In summary, water is involved in all metabolic processes in our body. Mostly directly and sometimes as a medium or environment in which these reactions can take place. So we can stuff ourselves with superfoods until we are green in the face, but without a proper portion of water in our system, these nutritional superheroes are only half as effective. Water is not only the ultimate thirst quencher, but also the invisible helper that transports the absorbed nutrients through our body and brings them to where they are needed. It is the silent partner in detoxification, helping to flush out all the unwanted by-products that our body no longer needs. In short: water is the underestimated hero of our diet - the often overlooked superfood. It is the inconspicuous but indispensable element that really brings out the effectiveness of our superfoods. So remember, the next time you swallow a handful of goji berries - nothing works without water!

 
 

About the author:
Thomas Hartwig is a certified nutritional advisor and founder of LEOGANT. He has been working intensively with the element of water for many years. He is an esteemed keynote speaker and guest on podcasts, where he shares his knowledge and experience. In his work, he combines insights from science and medicine with philosophical approaches to contribute to a holistic water awareness.

 
 

References

  1. Jequier, E., & Constant, F. (2010). Water as an essential nutrient: the physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115-123. DOI: 10.1038/ejcn.2009.111

  2. Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458. DOI: 10.1111/j.1753-4887.2010.00304.x. Alternatively available at Oxford Academic.

  3. Sawka, M. N., Cheuvront, S. N., & Carter, R. (2005). Human water needs. Nutrition Reviews, 63(suppl_1), S30-S39. DOI: 10.1301/nr.2005.jun.S30-S39

  4. Ganio, M. S., Armstrong, L. E., Casa, D. J., et al. (2011). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), 1535-1543. DOI: 10.1017/S0007114511002005. Alternatively available at Cambridge Core.

  5. Armstrong, L. E. (2007). Assessing hydration status: the elusive gold standard. Journal of the American College of Nutrition, 26(sup5), 575S-584S. DOI: 10.1080/07315724.2007.10719661. Also available at Taylor & Francis Online.

  6. Ritz, P., & Berrut, G. (2005). The importance of good hydration for day-to-day health. Nutrition Reviews, 63(suppl_1), S6-S13. DOI: 10.1301/nr.2005.jun.S6-S13

  7. Perrier, E., Vergne, S., Klein, A., et al. (2013). Hydration biomarkers in free-living adults with different levels of habitual fluid consumption. British Journal of Nutrition, 109(9), 1678-1687. DOI: 10.1017/S0007114512003601. Alternatively available at Cambridge Core.

  8. Adan, A. (2012). Cognitive performance and dehydration. Journal of the American College of Nutrition, 31(2), 71-78. DOI: 10.1080/07315724.2012.10720011

  9. Dill, K. A., & MacCallum, J. L. (2012). The protein-folding problem, 50 years on. Science, 338(6110), 1042-1046. DOI: 10.1126/science.1219021. Also accessible via AAAS.

  10. Thornton, S. N. (2010). Thirst and hydration: physiology and consequences of dysfunction. Physiology & Behavior, 100(1), 15-21. DOI: 10.1016/j.physbeh.2010.02.026

 
Thomas Hartwig