WATER - THE NUMBER 1 SUPERFOOD
WATER - THE NUMBER 1 SUPERFOOD
Thomas Hartwig lectured from 2013 to 2017 under the title "Water as a Superfood", the summary of which is this article. 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. These days, superfoods are all the rage, promising wellness and better health. This overlooks the obvious: Water is essential for our health and performance and the basis of our metabolism.
In a world where superfoods are constantly claiming their place on the nutritional radar, it can be easy to lose sight of the obvious. While exotic berries, leafy green vegetables and other foods are hailed as the ultimate "power foods," there is one essential source of vitality that is often overlooked: Water. Yes, that's right: water, the clear, colorless elixir that is so naturally integrated into our daily lives, comes first when it comes to supporting our metabolic processes, maximizing nutrient absorption and, most importantly, generating energy. 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 functioning 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 indispensable component of our bodies that supports a variety of vital processes. To truly understand the importance of water to 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 many roles water plays in it.
Tasks of water in human metabolism
Means of transport
Regulation of body temperature
Solvent
Participation in chemical reactions
Lubrication and padding
Maintenance of blood volume and blood pressure
Participation in the digestion
Regulation of the acid-base balance
Participation in cellular respiration
Facilitation of enzymatic processes
Maintenance of the cell structure
Participation in the synthesis and degradation of biomolecules
Bioelectric functions
Hydration of the skin
Participation in immune processes
Crucial 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 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 important not only for general health and well-being, but also for optimizing physical performance and cognitive functions.
Water plays a crucial role in regulating body temperature. By sweating and evaporating water through the skin, the body can maintain its temperature and protect itself from overheating. This is particularly important during physical exertion or in hot environments, when the body is at 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 cleavage of chemical compounds.
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 pressure at an optimal level.
Of course, water also plays an important role in the digestive system. It is involved in the production of saliva and gastric juice and thus supports the digestion of food (8). A balanced acid-base equilibrium in the body is essential for good health. Water plays an important role in regulating this balance and helps maintain a stable pH in the body.
Another important role of water is its involvement in cellular respiration, a process by 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 essential for metabolism, are also facilitated by water. Water acts as a catalyst and enables these biochemical reactions to take place efficiently.
In addition, water is essential for maintaining cell structure. It is an essential component of cells and helps 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 critical to health and well-being, as they contribute to energy production, repair of cellular damage, and maintenance of overall cellular function.
Water also has an important influence on bioelectrical processes in the body. It is crucial for the 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 heart rhythm.
Hydration of the skin obviously depends on adequate water intake. Adequate hydration helps maintain the skin's moisture balance and thus its health and appearance. This can help reduce dryness, wrinkling and other signs of 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 especially challenged.
A particularly remarkable 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 and in hydration for proper folding. This is important for the function of enzymes, the control of cellular processes and the maintenance of cell structure.
The importance of sufficient fluid intake for cognitive functions is underscored by studies showing that even a 2% loss of water can lead to impaired memory and concentration. If the body is not sufficiently supplied with water, this can lead to impaired mental performance. From this, it can be deduced how important it is to drink water regularly in order to maintain optimal brain function.
Drink constantly: Why the body is not like a car
I would like to use a small anecdote to illustrate how important it is to constantly drink small amounts of water throughout the day. Our body does not function like a car that runs at constant power until the last drop of gasoline. Our body is a complex system that relies on constant balance. A water deficiency of just 2% can already lead to poor concentration and a drop in performance. And unlike a car, which only stops when the tank is completely empty, our "engine" - our body - already stops working when we lose only 20% of our total water volume. So to speak, our "car" already stops when we still have 80% gasoline in the tank.
The lesson we can learn from this anecdote is the importance of continuously filling our "water tank". This means that we should not drink large amounts at once - it is better to drink small amounts of water throughout the day. This way, we can ensure that our bodies and brains are always adequately hydrated and we can function at our highest level. Remember: Don't drink when you're thirsty. Our body needs a constant and regular supply of water to function at its best.
Drinking recommendation
Sufficient fluid intake is important for our health. The rule of drinking 0.03 liters of water per kilogram of body weight per day can serve as a guide. This rule serves as a minimum amount and should be considered as a starting point to ensure that the body is sufficiently 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 considered. It is important to know individual water needs and recognize signs of dehydration. Dehydration can show up in a number of ways. One clear sign of inadequate hydration is the feeling of thirst. This is the body's natural response. Another common sign is a dark discoloration of the urine. With adequate fluid intake, urine should be light yellow to colorless. Fatigue, headaches and dry skin can also be signs of dehydration. If you notice such symptoms, you should increase your fluid intake and, if in doubt, consult a doctor.
Hyponatremia: When too much of a good thing does harm
A healthy fluid balance is important. Drinking too much water can be just as harmful as drinking too little. Drinking too much can lead to something called water intoxication or hyponatremia. This happens when the body takes in more water than the kidneys can excrete, leading to a dangerous electrolyte imbalance. Therefore, care should be taken not to consume more than 0.8 to 1 liter of water per hour. If there are signs of water intoxication, such as nausea and headache, disorientation or confusion, and even seizures or coma in severe cases, medical attention should be sought immediately. Extreme cases, although rare, can be fatal. Therefore, balanced hydration 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're green in the face, but without a fair amount of water in our system, these superheroes of nutrition are only half as effective. Water is not only the ultimate thirst quencher, it's also the invisible helper that transports ingested nutrients through our bodies and delivers them to where they're needed. It is the silent partner in detoxification, helping to flush out all the unwanted byproducts that our bodies no longer need. In short, water is the underappreciated hero of our diets - the often overlooked superfood. It's 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 medical nutritionist and founder of the company Leogant. For many years he has been intensively involved with the element of water. He is a valued keynote speaker and guest on podcasts where he shares his knowledge and experiences. In his work he combines findings from natural science and medicine with philosophical approaches to contribute to a holistic water awareness.