Newsletter #3 Why is water important for the gut microbiome?
Functions of water. Commons mistakes. Types and Sources of water that are the best and the worst for gut microbiome. Drinking water the right way for gut health. Habit Framework to drink water.
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Previous Edition: Body as a machine framework for Gut Health
In the second edition of our newsletter, we shared with you body as a machine framework to parse the variables that impact our health and wellbeing. In particular, we highlighted drinks that we drink everyday impact our gut health. Today, as we promised in the last edition, we will go deep down on water.
In today’s edition we want to cover the following:
Why is water important for the gut microbiome?
Functions of water
Commons mistakes
Types and Sources of water that best and the worst for gut microbiome
Drinking water the right way for gut health
Habit Framework to drink water.
Improving Water Intake for Better Gut Health
Water is a crucial component for maintaining overall health and wellness. It is especially important for the gut, as it helps regulate digestion, hydrate the body, and flush out waste and toxins. Adequate water intake is essential for a healthy gut and can help improve various digestive conditions such as constipation, diarrhea, and Irritable Bowel Syndrome (IBS). In this edition, we will discuss why it's important to improve water intake for better gut health and habits that can help you achieve this goal.
Why it's important to improve water intake for better gut health:
Regulates digestion: Water is essential for digestive processes, as it helps break down food, move waste through the intestines, and prevent constipation.
Hydrates the body: Water is essential for hydration and helps keep the body functioning properly. It also helps keep the mucous membranes in the gut moist, which can prevent digestive problems.
Flushes out waste and toxins: Drinking enough water can help flush out waste and toxins from the body, preventing the buildup of harmful substances that can harm gut health.
Improves nutrient absorption: Adequate water intake can improve nutrient absorption, as it helps dissolve and transport nutrients throughout the body.
Improves gut microbiome diversity and function: The importance of water for gut health is not limited to its physical effects. Research has shown that hydration levels can impact gut microbiome diversity and function, with dehydrated individuals exhibiting lower gut microbiome diversity and altered gut microbiome function. These changes can lead to digestive issues and an increased risk of gut-related health problems.
Common ways we drink water wrong
Although we have been drinking water since our weaning it’s very easy to make mistakes while drinking water. Below are some very common ways that we make those mistakes. Are you making one or many or all of these mistakes?
Not drinking enough water: Dehydration can lead to several health problems, including constipation and digestion issues.
Over consuming water: While drinking water is important for gut health, it is also possible to over consume water, leading to a condition known as water intoxication. This can result in an electrolyte imbalance, which can be dangerous and even life-threatening in severe cases. It is important to drink enough water to stay hydrated but not so much that it becomes a health risk.
Drinking too much water at once: Gulping down large amounts of water can lead to an imbalance of electrolytes in the body and can also cause discomfort in the stomach.
Drinking water with meals: Drinking large amounts of water during or immediately after a meal can dilute digestive juices, making it harder for the body to digest food properly.
Drinking water with sugary drinks or alcohol: Drinking water with sugary drinks or alcohol can lead to an imbalance of electrolytes and sugar levels in the body.
Drinking water from plastic bottles: Some plastic bottles contain harmful chemicals that can leach into the water and impact health.
Drinking water from unknown sources: Drinking water from unknown sources can increase the risk of exposure to contaminants and pathogens, leading to health problems.
Let us go one by one and give you steps to mitigate those mistakes.
Not drinking enough water: Dehydration can lead to several health problems, including constipation and digestion issues
Another surprising fact is that many people don’t know that they are not drinking enough water. Heck, we didn’t know how to see signals that we aren’t drinking enough water. We talked in the previous edition that our body is a fantastic machine and it sends various signals when it's dehydrated or not getting enough water, including:
Immediate Signals
Thirst: The most obvious sign is feeling thirsty, which means your body is already dehydrated.
Dry mouth and throat: When the body lacks water, saliva production decreases, causing dry mouth and throat.
Dark urine: Well-hydrated individuals tend to have light yellow urine, while darker urine is a sign of dehydration.
Fatigue and tiredness: Dehydration can lead to fatigue and tiredness, as the body needs water to perform physical and mental tasks.
Headaches: Dehydration can cause headaches, especially in people who are prone to them.
Dry skin: When the body lacks water, skin can become dry and flaky.
Dizziness or lightheadedness: Severe dehydration can cause dizziness or lightheadedness, as the body lacks fluid to maintain blood pressure.
Long term Signals
If we still don’t drink water the body gives out signals in the long term including:
Chronic constipation: Persistent difficulty with passing stool
Increased risk of urinary tract infections: Higher likelihood of developing infections in the urinary system
Kidney stones or kidney damage: Formation of painful stones or long-term damage to the kidneys
Joint and muscle pain: Aches and pains in the joints and muscles
Decreased cognitive function: Impairment of thinking and memory processes
Gastrointestinal problems, such as acid reflux and indigestion: Digestive issues like heartburn and discomfort in the upper abdomen
Increased risk of inflammatory bowel diseases: Higher likelihood of developing conditions like Crohn's or ulcerative colitis
Worsening of symptoms in people with irritable bowel syndrome (IBS): Increased discomfort for those with IBS, including abdominal pain, bloating, and diarrhea
Of course these are not the exhaustive list of signals. But these are the most common ones.
One hand not drinking enough water is a problem. On the other hand, drinking too much water can also be a problem. People do make that mistake.
Over consuming water: Can lead to a condition known as water intoxication.
Like the body sends signals when the body is dehydrated, it also sends signals when we over consume water.
Some signs that you may be drinking too much water include:
feeling bloated,
nausea,
frequent urination, and color of urine is clear
dilution of electrolytes,
confusion,
fatigue, and
swelling of the hands, feet, or ankles.
It's important to listen to your body and consult with a doctor if you experience any of these symptoms.
It is really confusing isn’t it? One end is dehydration and another end is over consumption. What’s the right balance? How do we know how much water to drink? Let us answer those questions.
Now the question is how much water should we drink?
We often hear that we should drink 8 glasses of water. Generally it’s good advice. It’s like when people say to walk 10,000 steps a day. It may not be accurate but still gets you moving on a ballpark basis. But not specific advice for every individual’s specific need. It's important to note that everyone's specific water needs are different and depend on various factors such as age, weight, activity level, and climate.
Age: As we age, our sense of thirst may decrease, and older adults may not feel thirsty even when they need water.
Gender: On average, men require more water than women due to their larger body size and muscle mass
Body weight: We can use your body weight to estimate your daily water needs. On average, we should aim to drink about half an ounce of water for every pound of body weight.
Activity level: If you're physically active, you may need to drink more water to stay hydrated.
Climate: If it's hot and humid, you may need to drink more water to replace what you're losing through sweat.
Dietary Habits: High fiber, high protein, and high salt diets increase water needs. If we eat food that has high water content, we need to drink less water. If we drink alcohol and other drinks that dehydrate our body then we should drink more water.
Pregnancy and breastfeeding - Women who are pregnant or breastfeeding require additional water to meet the needs of their body and the growing fetus or newborn
Health conditions: If you have a health condition such as diabetes or heart disease, you may need to drink more water to stay hydrated.
We can do our personal assessment and calibrate the amount of water we should drink based on our signals and specific health conditions, lifestyles, and habits. Also, at times, it's best to seek guidance from a healthcare provider to determine the right amount of water intake for an individual's specific needs.
After we know how much water to drink. Let us move on to talk about how to drink the water the right way and mitigate another mistake of us gulping down the water.
Drinking too much water at once: Gulping down large amounts of water can lead to an imbalance of electrolytes in the body and can also cause discomfort in the stomach.
Should we drink 8 glasses of water at once and not drink water all day along? Obviously that is not how we should drink water.
When we consume too much water too quickly, it can cause a disturbance in the balance of electrolytes in your body. Electrolytes, such as sodium, potassium, and magnesium, are important minerals that help regulate fluid levels, blood pressure, and other vital bodily functions. Drinking too much water can dilute the concentration of electrolytes in the blood, leading to a condition called hyponatremia, which can be dangerous.
In addition to the impact on electrolyte balance, gulping down large amounts of water can cause discomfort in the stomach. This is because the sudden influx of fluid can stretch the stomach, causing bloating, discomfort, and even nausea.
It is important to drink water in moderation, spreading it out throughout the day, and avoiding gulping it down all at once.
Drinking water with meals: Drinking large amounts of water during or immediately after a meal can dilute digestive juices, making it harder for the body to digest food properly.
Many of us make this mistake. We drink a large amount of water during the meals. What happens is when we consume large amounts of water, the volume of digestive juices in the stomach decreases, leading to dilution of these juices. This can impact the digestive process and make it harder for the body to break down food into smaller, absorbable components, leading to difficulties in digestion and potentially causing digestive discomfort, such as bloating and indigestion. Additionally, the dilution of digestive juices may reduce the effectiveness of digestive enzymes, further compromising the digestive process. It is generally recommended to drink water before or after a meal. But sometimes we have to drink then take small sips rather than large amounts. We can find sipping small amounts of liquid during meals in many Asian and middle eastern cultures. We must note that drinking large amounts is harmful enough, many of us drink ice water during meals that is even more dangerous.
Drinking ice water during meals can have a number of harmful effects. It can constrict blood vessels and slow down digestion, making it harder for the body to properly break down food. Additionally, drinking cold water can also cause the body to use energy to warm up the water, taking away from energy that would be used for digestion. The sudden change in temperature can also shock the digestive system, leading to discomfort and bloating. If we must drink water, it is recommended to sip water at room temperature or warm during meals to help with digestion.
Drinking water with sugary drinks or alcohol: Drinking water with sugary drinks or alcohol can lead to an imbalance of electrolytes and sugar levels in the body.
Many of us think that drinking other forms of liquid such as sugary drinks or alcoholic beverages can substitute for water. In the newsletter #2, we already mentioned the impact of sugary drinks and alcoholic beverages on gut microbiome. We know that their impact is generally negative.
Sugary drinks are not a substitute for water because they contain high amounts of sugar, which can lead to an imbalance of blood sugar levels, increase risk of obesity, type 2 diabetes, and tooth decay. Moreover, they do not provide the hydration benefits of water, as they can actually increase dehydration due to the diuretic effect of sugar and caffeine.
Therefore, it's recommended to drink water instead of sugary drinks to maintain good hydration levels.
Drinking water from plastic bottles: Some plastic bottles contain harmful chemicals that can leach into the water and impact health
Plastic bottles have come ubiquitous and convenient. Most of us use them on a daily basis to drink water. But the problem is that it may contain contaminants that are harmful chemicals that can leach into water. Through water it gets into our body. This can be a huge topic in itself. But for the scope of this newsletter edition, it is sufficient to say that the plastic bottle water can contain harmful chemicals.
Furthermore, if we drink bottled water then it increases the risks of pathogens and bacteria. We don’t want that. We will discuss a bit more in the section below called types and sources of water.
For now, we can use metal bottles or glass bottles to carry around the water. In eastern cultures such as in the Indian Subcontinent, people use copper or brass or earthen utensils to carry the water around and store the water.
Drinking water from unknown sources: Drinking water from unknown sources can increase the risk of exposure of contaminants and pathogens, leading to health problems.
Now is the good time to talk about different types of water and sources of water that impact gut microbiome.
Types of water and their impact on gut health
Different sources of water include tap water, well water, spring water, bottled water, and more.
Tap water: Tap water is the most common source of drinking water and is regulated by the government to ensure safety. However, it may contain contaminants such as lead, chlorine, and microplastics.
Well water: Well water is sourced from a drilled or dug hole in the ground and is often used by people living in rural areas. It may contain harmful pollutants such as bacteria, pesticides, and chemicals.
Spring water: Spring water is sourced from a natural spring and is often considered to be pure. However, it may still contain minerals and pollutants that can impact the taste and health benefits.
Bottled water: Bottled water is widely available and is a convenient source of drinking water. However, the quality of bottled water can vary widely, and some brands may contain harmful contaminants such as BPA.
We can remedy the negative impacts of different sources of water. To do so, it is important to filter and purify water, either through a home filtration system or by using a portable water filter. This can help remove harmful contaminants and improve the taste and quality of the water. Additionally, some home filtration systems can be cost-effective and easily maintained.
Types of water for gut health
The best types of water for gut health are those that are clean, pure, and free of contaminants. Some of the recommended options include:
Spring water: Spring water is sourced from natural springs and is often considered to be pure. It may contain minerals that can benefit gut health.
Filtered tap water: Tap water can contain harmful contaminants such as lead and chlorine. Using a home filtration system can remove these contaminants and improve the quality of the water for gut health.
Alkaline water: Alkaline water has a pH greater than 7 and is believed to neutralize acid in the body and improve gut health in certain conditions when the body is acidic.
Mineral water: Mineral water contains naturally occurring minerals such as calcium, magnesium, and potassium that can benefit gut health.
It is important to note that the type of water that is best for gut health may vary from person to person, depending on individual health needs and conditions. Consulting a healthcare provider can help determine the best type of water for individual gut health.
Alkaline Water
Let’s double click on the alkaline water because there is a lot of myth around its benefit. We found several studies that have different conclusions.
Drinking alkaline water for gut microbiome:
Jury is still out
May be:
The consumption of alkaline water may have therapeutic benefits for patients with reflux disease
No
A change in drinking water pH had no impact on the composition of the gut microbiota or glucose regulation in young male adults.
Yes
Improves hydration
The consumption of alkaline water was associated with improved acid-base balance and hydration status
Drinking water the right way for gut health
Let’s summarize the right way to drink water for gut health
Recommended daily water intake: The recommended daily water intake varies depending on factors such as age, sex, weight, and physical activity. A general guideline is to drink at least 8 cups (64 ounces) of water per day.
Timing: Drink water early in the morning on an empty stomach, and wait at least 30 minutes before having breakfast. Drink water between meals, and avoid drinking water during meals. Drink water an hour after dinner and before going to bed.
Quantity: Drink enough water to quench your thirst, but avoid over-drinking. A general guideline is to drink half of your body weight in ounces of water per day.
Temperature (Cold or Warm): There is no significant difference in the impact of cold or warm water on gut health. Drinking water at room temperature or warm water can help improve digestion and hydration levels, while drinking cold water can provide a refreshing and hydrating effect. However, drinking ice water can shock the body so it’s better to avoid it.
Speed(Sipping vs gulping): Sipping water throughout the day is recommended for optimal hydration and digestion, as opposed to gulping large amounts of water at once.
Position(Standing vs sitting): Drinking water while standing or sitting has no significant impact on gut health. It is recommended to drink water in a comfortable position that allows for proper swallowing and digestion. However, according to ayurveda, it is recommended not to stand and drink water as it can negatively impact the kidney and joints.
Eat Water: What that means is to increase the diet that has higher water content than eating dry and water less diet. That improves water absorption and it is beneficial for people with digestive issues such as constipation or diarrhea.
Source of water: Drink water that has minerals in it. However, to avoid contamination, filter and drink water. Even if we drink tap water, make sure to filter it. Avoid drinking water from plastic bottles. Use steel or glass or copper bottles.
In conclusion, drinking water the right way is important for maintaining optimal gut health. Consuming an adequate amount of water daily and considering factors such as time of day, temperature, and drinking method can help improve hydration and digestion.
How to use habit framework to cultivate the habit of drinking water
We understand that it is hard to build a new habit. Also, we can be at different levels of habit building. It is important to understand the habit framework to create, maintain, and improve the habit.
The Habit Framework is a method for creating and maintaining habits that involves four key components: cue, craving, response, and reward. Here's how to apply the Habit Framework to cultivate the habit of drinking water:
Cue: Identify the trigger that will remind you to drink water. It could be an alarm, a specific time of day, or a physical trigger like feeling thirsty.
Craving: Develop a strong desire for drinking water. Think about why drinking water is important for your gut health, and how it makes you feel.
Response: Make drinking water a consistent part of your routine. Start small and gradually increase the amount you drink. Consider carrying a water bottle with you, or setting reminders throughout the day.
Reward: Celebrate and reward yourself after drinking water. This can be as simple as feeling good about yourself, or treating yourself to something you enjoy.
For those who are in different stages such as starting, maintaining, and mastering the art of drinking water, we add a bit more details below in order to help strengthen those habits.
Start :
For those who are just starting to learn to drink water, the focus should be on establishing the habit by following the four components of the Habit Framework consistently.
Cue: Identify a specific trigger or reminder to drink water, such as setting a timer, placing a water bottle in a visible spot, or having a glass of water before a meeting.
Craving: Create a desire to drink water by connecting it to a personal need or goal, such as improving gut health or staying hydrated.
Response: Take action and drink water every time you experience the cue. Start small and gradually increase your water intake.
Reward: Celebrate and acknowledge your progress, such as tracking your water intake, feeling the benefits of being hydrated, or treating yourself to a healthy snack.
Maintain Momentum:
For those who are maintaining momentum, it's important to find ways to make drinking water more enjoyable and to incorporate it into your daily routines.
To make drinking water more enjoyable, try adding a slice of lemon, mint leaves, or cucumber to your glass. Experiment with different flavors to find what you like best.
Incorporate water into your daily routines, such as drinking a glass before a workout or having a glass by your bedside to drink first thing in the morning.
Find new and creative ways to remind yourself to drink water, such as using a hydration tracking app, setting a goal to drink a certain amount each day, or reminding yourself to drink water before you reach for a snack.
Master the art of drinking water:
For those who have mastered the art of drinking water, focus on maintaining the habit and finding new ways to make drinking water a fun and exciting part of your day.
Focus on maintaining the habit by continuing to follow the Habit Framework consistently.
Find new ways to make drinking water a fun and exciting part of your day, such as trying new flavors, drinking from a reusable water bottle with a fun design, or having a glass of water before a new adventure or activity.
Celebrate your success and continue to remind yourself of the benefits of staying hydrated for gut health.
Therefore, when we understand the habit framework and stage we are in then we can incorporate strategies that fit specific needs to increase probability of building water drinking habits.
Research papers we are reading
Drinking water sources impact gut microbiome
https://academic.oup.com/jn/article/152/1/171/6395031
The study explored the relationship between drinking water source and intake and the composition of gut and oral microbiota in a large cohort of self-selected participants
-Drinking water source was found to be a major factor in gut microbiota composition
-Subjects drinking mostly well water had higher gut microbiota alpha diversity compared to those drinking bottled, tap, or filtered water
-Drinking water intake was also associated with differences in gut microbiota composition between participants consuming low and high amounts of drinking water
-No links were found between drinking water consumption and oral microbiota composition in the cohort
-Higher gut bacterial diversity has been associated with better gut health and diverse microbial communities are thought to be more resilient to environmental influences
-The study hypothesizes that the physical and chemical properties of water, its mineral content, or its microbial community may influence the gut microbiome
-The higher alpha diversity observed in well water drinkers could be due to more diverse microbial communities in the drinking water, as well-water sources may not be systematically disinfected
-The study observed differences in fecal microbiota taxonomy between individuals drinking well water and those drinking other sources of water, with a depleted Odoribacter genus and lower relative abundance of Bacteroides genus in well water drinkers.
Mineral rich water improves gut ecosystem
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551512/( Drinking Refined Deep-Sea Water Improves the Gut Ecosystem with Beneficial Effects on Intestinal Health in Humans: A Randomized Double-Blind Controlled Trial
Drinking warm water improves growth performance and optimizes gut microbiota
Drinking alkaline water for gut microbiome:
Jury is still out
May be:
the consumption of alkaline water may have therapeutic benefits for patients with reflux disease
No
a change in drinking water pH had no impact on the composition of the gut microbiota or glucose regulation in young male adults.
Yes
Improves hydration
The consumption of alkaline water was associated with improved acid-base balance and hydration status
Access to chlorinated water did not substantially impact child gut microbiome development in this setting in Dhaka
Next
Water is so useful that water can be used for therapies. In the next edition, we will explore water based therapies for digestive health.
Thanks
gutsphere team
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Please note that the information provided in this newsletter is for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, please consult with a licensed healthcare professional. The information contained in this newsletter is not intended to diagnose, treat, cure, or prevent any disease. The publisher and authors of this newsletter assume no responsibility for any adverse effects that may result from the use of the information contained herein.