Coconut Water Confusion

Dear PWN,

What do you make of the recent news that coconut water is just sugar water and doesn’t really help you rehydrate? I’ve been using it in smoothies. Do I need to stop?

-Alice, St. Louis, MO

Alice & other readers,

Coconut water, by definition, is the clear liquid inside a young coconut. As the coconut matures, the liquid decreases and is replaced by coconut meat. Therefore, young coconuts have the most water.

There are naturally occurring sugars found within pure coconut water. In fact, most of the calories in a serving of coconut water come from its sugar content. Coconut water also contains high levels of potassium and other electrolytes, which is why it is often marketed as a solid beverage choice for athletes.

People who consume many servings of fresh fruits and vegetables per day will have no issue getting ample amounts of electrolytes and potassium into their diet. Therefore, water works fine for hydration. However, after a hot yoga class, long training run, or intense workout, a serving of coconut water can help quickly replenish electrolytes. The sugar in coconut water also provides energy.

So, to answer your question, coconut water does help you rehydrate. All of its sugars are natural, but they are still sugar. In terms of sports drinks, coconut water is the best. However, I recommend pure water still be your beverage of choice. Save the coconut water for those days when you feel especially depleted: right before or after an intense workout; those mornings when you wake up feeling like you possibly had one too many cocktails the night before; or other times of dehydration.

If you simply enjoy the taste, that is fine! Just be sure to consume coconut water with some protein and healthy fats so your blood sugar stays under control, and watch your sugar intake throughout the day.

Finally, beware of flavored coconut water or those claiming to be energy drinks. Read their labels carefully – any ingredient other than “pure coconut water” can mean added sugars or flavors. These do not contribute health benefits and can increase the sugar content unnecessarily.

I hope this clears things up a bit! Thanks for raising the issue. It can be easy to get caught up in the latest food or beverage trend!

Nutrients for a Healthy Complexion

One of my friends (a friend with a very pretty face, I might add) asked me to write about nutrition for the skin. I know I touch on this every once in a while, but a refresher never hurts!

There are many aspects of our lifestyle that affect our complexion: diet & supplements, stress, and smoking, to name a few. Since the skin is the largest organ of our body, it is very important to protect it and nourish it each day. It functions as a protective covering, a sense organ, an oil producer, and a detoxifier. The skin is constantly using evaporation and perspiration to maintain internal balance by clearing toxins. In school, we often discuss the skin and the fact that it is an outward reflection of someone’s internal health and balance.

Of course the most important nutrient for healthy skin is water. We are unable to detoxify if we do not have enough water. It keeps our skin clean and pure by transporting nutrients throughout the body and flushing out toxins. Some other good ways to clear and detoxify the skin include using natural beauty products, especially those that contain things like aloe vera, herbs or honey. Egg white facials, dry-brush massage, saunas, and steam rooms are also good ways to open the pores and help eliminate toxins.

A diet that supports a healthy complexion includes nutrient-dense and high-water-content foods such as fresh fruits and vegetables. In addition, essential fatty acids are necessary for healthy skin. These can be found in foods such as nuts, seeds, olive oil, coconut oil, and flaxseed oil. Fresh fish also contains many healthy oils for the skin.

Some supplements that can benefit the skin include a fish oil supplement, a multivitamin and mineral supplement, and antioxidants. Vitamin A and beta-carotene are important for treating acne, preventing blemishes, and treating dry skin. Someone with a vitamin A deficiency may get sick easily, have tiny red bumps on the backs of their arms, night blindness, and slowly healing wounds or infections.

Vitamin C helps supply antioxidants to the skin, which can slow aging and reduce some of the effects of smoke and chemicals on the skin. Zinc is another important skin supplement. Zinc is necessary for cell repair, DNA and enzyme production, and to keep immunity strong and healthy. Silica, which is highly concentrated in the skins of most fruits and vegetables, helps to strengthen the skin, hair and nails. So, keep that skin on your kids’ fruits and vegetables – they need it!

All of the B-vitamins are essential for healthy skin, and B-vitamin deficiencies are associated with some types of skin disorders. They are needed for cell division, to support tissue health and repair, and to reduce inflammation. Good sources of B-vitamins include wheat germ, beans, peas, nuts, leafy greens, liver, and lean meats.

As you can see, there are many components to obtaining a healthy, glowing complexion. It all comes back to eating as close to a whole-foods diet as possible. Everything you put into your body must come out, and our skin is one means of elimination. Excess sugar, alcohol, sodium, additives or preservatives can cause an unhealthy internal environment and therefore unwelcomed skin problems such as dryness, oily skin, acne, blemishes, rashes, and other skin conditions. Sugar is a great way to really hurt your skin. Not only does it cause skin conditions, but it also depletes our body of many important nutrients, leading to further skin issues.

Have a great weekend!

Seltzer Water

A couple of weeks ago, a PWN reader asked me about seltzer water. Is it okay to drink this on a regular basis? Does it have the same hydration qualities as regular water? Since many of us like to drink seltzer water, I decided to do a quick post on it.

Seltzer water is simply carbonated water. The regular, unflavored stuff has nothing else added to it. The carbonation is purely for taste and has no impact on the hydrating qualities of the water. So, plain seltzer water is a fine choice if you prefer it to regular water occasionally! The carbonation can make some people gassy, which is something to be aware of.

There may be some confusion, however, between all the different “waters” out there. Mineral water, club soda, tonic water and seltzer water are all different from one another. Mineral water has added minerals and is also carbonated. This can actually be beneficial for people with mineral deficiencies. Someone may have a mineral deficiency if they are not eating enough mineral-containing whole foods such as fresh fruits and vegetables, seafoods and meats; or, they may be eating the right foods but not absorbing the minerals for whatever reason. Club soda or sparkling water tends to have added sodium. And tonic water is typically sweetened, which is something to watch out for.

There are also seltzer waters that are flavored. Beware of artificial flavors or sugars in your seltzer water, as they are not great for overall health and balance. Adding seltzer water to some freshly squeezed juice or 100% fruit juice can be a refreshing beverage. I know a 2-year old who loves a “spritzer” every once in a while!

I like my seltzer water with some fresh blueberries and mint – a perfect summer drink!

Dehydration & ADH

It’s officially summer, which means more time spent working in the garden, more activity for kids who are out of school, and lots of sunshine and vitamin D.

It’s a good time to revisit dehydration, because with the increased heat and activity in summer, we all should be drinking a little bit extra water. You can read all about the importance of staying hydrated here. Today, I want to talk about antidiuretic hormone (ADH) and what it does to our bodies.

ADH, also known as vasopressin, is produced in the hypothalamus (brain) and stored in the pituitary gland (which is connected to the brain). When it starts to sense dehydration inside our body, ADH is released and tells our kidneys to conserve water. Our urine production slows, allowing our body to retain water so we don’t become too dehydrated. Urine will be more highly concentrated in salts and other waste, making it a darker yellow or orange color. This is one of the many amazing ways our bodies are able to protect themselves in times of need. Without ADH, our bodies would shut down sooner due to dehydration.

However, chronic dehydration can lead to too much ADH being released, which leads to excess water retention. With high levels of ADH, constriction on our blood vessels is also increased. The constriction of blood vessels is another way for our body to prevent water loss, through sweating and respiration. However, this leads to more pressure on our arteries, which causes higher blood pressure readings. Sometimes when someone begins drinking more water, they are able to lower their blood pressure readings.

So, consider this your reminder to stay hydrated all summer long. This applies to kids, adults and elderly people. Let your kids go pick out cool new water bottles to carry around with them. Keep a couple bottles of water in your car in case you get thirsty while running errands. Staying hydrated will help keep you energized and healthy so you can fully enjoy your summer!

Water with Lemon

I’ve had some recent questions about adding fresh lemon to drinking water. Some think it’s very powerful for health, while others have heard rumors that it’s not good for endurance athletes.

So what’s the truth?

Lemons can be very cleansing to our internal environment. They are rich in vitamin C, potassium and magnesium. These are three very powerful nutrients that can help maintain optimal health inside of us. Some of the benefits of adding lemon to our water are listed below:

• Lemons are antiseptic and can prevent growth of bad bacteria in our digestive system

• Lemon juice helps alkalize the body (remember, cancer and other disease can only thrive in an acidic environment, so the more alkalizing foods we can incorporate into our diet, the better)

• The potassium nourishes brain and nerve cells

• When a pregnant woman drinks lemon water, she is helping the bone health of her child

• Gargling lemon water can soothe a sore throat

• Lemon aids in digestion by stimulating digestive juices, and helps reduce bloating and gas

• Lemon water contains powerful antioxidants, which help flush toxins from the body and cleanse our liver and kidneys

• It can ease constipation

I recommend avoiding the prepackaged lemon juice (you know, the fake plastic lemons). This is not fresh and could have preservatives or other chemicals added to it. Organic lemons are best, and make sure to scrub the outside of the lemon prior to dropping it into your glass. Some swear by the practice of drinking a glass of warm water mixed with the juice of ½ lemon each morning. It cleanses your body and jumpstarts your digestive system for the day. Other ways to enjoy lemon include squeezing lemon into your tea, adding lemon juice to your salad dressings and squeezing lemon juice over foods such as chicken, brown rice and black beans.

We squeeze fresh lemons into our Aquasana drinking water so whenever we fill up from the fridge, we are getting a little boost with the added lemon. And when Ed and I felt a cold coming on a couple weeks ago, we were pushing the warm lemon water morning and night, which seemed to help. I love the taste of lemons, so I find it easy to incorporate them into my diet.

As for the rumor that drinking water with lemon can be bad for endurance athletes…

I could not find much information supporting this statement. I did find out that lemon contains magnesium, and magnesium is known to decrease cortisol levels after aerobic exercise. Cortisol, also known as the “stress hormone”, helps restore balance after any type of stress. So I suppose if the magnesium from the lemon blocks cortisol release, an endurance athlete who drinks water with lemon could take longer to restore their body after a race or long workout. However, this is just my own derivation and I really did not find much information claiming this to be true. With all the powerful things lemon water can do for us, I think an endurance athlete would actually benefit from adding a little lemon juice to their water every once in a while.

Have a great weekend! I am off to a nutrition conference in St. Paul, MN (my hometown!), so I am hoping to return next week with some great new information to share with all of you.

Water: Science, Medicine, Art (Part 2 of 2)

Yesterday I talked about why our bodies need so much water (if you missed it, read here). Today, I will explain the "art" of drinking water: how much, what type, and when?

Art

Daily water intake in ounces = your weight / 2

• Add 2-4 glasses per day if you live in a dry climate (that’s us, Coloradans)

• Add more before, during and after a workout (amount varies based on activity level)

• Add 2-4 glasses per day if you are feeling onset of cold or flu symptoms

• For every caffeinated or alcoholic beverage you drink add 1-2 glasses

What about other beverages?

Many people believe that drinking a cup of caffeinated tea or coffee counts as one of their glasses of water. That’s a myth! Caffeine and alcohol dehydrate the body in that it takes more than the amount of water in the beverage to pass it through the body. Therefore the body must dip into water reserves, which are usually saved for the brain. Dehydration in the brain can lead to serious consequences. On the days I have a latte or cup of green tea, I just make sure to drink an extra glass of water to stay hydrated.

Milk should be viewed as a food and should not be included in daily water intake. Juices can be very sugary and should be consumed in moderation. They also should not be included in daily water intake.

Minerals help with water regulation inside the body. Sodium helps balance water outside of cells, which is important for brain function. This is why people must replace salt in addition to water during and after exercise. Potassium, calcium, magnesium and zinc regulate water levels inside of cells. Without these minerals, your water may not be working effectively inside your body.

Types of Water to Consider

Tap Water: Contact your water supplier for a water quality report and compare to info on the Environmental Protection Agency (EPA) or American Water Works Assn (AWWA) websites.

Bottled Water: Some brands are better than others. Try to avoid plastic containers whenever possible, due to the BPA chemicals that may disrupt hormones and be bad for your health. Although there are still studies going on about the actual affects of BPA on your health, high urinary levels of BPA have been associated with people with chronic disease such as diabetes and heart disease. So what type of container should you use? Right now many are saying stainless steel is best. Klean Kanteen is a brand you’ll find at many stores such as REI and Whole Foods. Klean Kanteen even makes a “sippy-cup” version for kids, with a special spill-free spout (check it out here).

Filtered Water: A water filter can remove things such as chemicals, pesticides, hormones, nitrates, heavy metals, chlorine, fluoride, bacteria and viruses. Research water filters online, at a health food store, or through your nutritionist or doctor. I just bought an Aquasana home water filter for our kitchen. It was recommended by my teacher at school because it is reasonably priced and still filters out chlorine, lead, THMs (disinfection byproducts formed when chlorine, which is used to treat drinking water, reacts with certain materials in the water), PCBs and VOCs (organic chemicals), MTBE (chemicals from leaky underground storage tanks and pipelines), crypto and cysts (parasites), bad taste and odor.

As for when...

Try to drink a glass or two right when you wake up each morning. You lose water in your sleep due to being covered with blankets and also through deep breathing. During a meal, and for about an hour afterwards, try to keep water to a minimum. Water dilutes the hydrochloric acid in your stomach, which can make digestion difficult (check out my HCL post here). And, of course, it's very important to hydrate before, during and after a workout.

I know this is a lot of information. Bottom line: Drink plenty of water each day, and make sure your family does too. If you can get a water filter, even a Brita over your faucet, you will improve the water quality significantly.

Water: Science, Medicine, Art (Part 1 of 2)

I know you hear it all the time.

Drink plenty of water!

8 glasses per day!

HYDRATE!

But do you really understand WHY? Because until I had my water unit at school, I did not. Dehydration is associated with many diseases, and I think if you have a better understanding of the role water plays in your body, you will be more likely to keep yourself hydrated. It all goes back to the same thing when it comes to nutrition... AWARENESS!!! Now let's get some awareness around water...

Science

Human Body: 75% Water

Fully Hydrated Blood: 94% Water

Brain: 85% Water

The body depends on water to carry out processes necessary for life, and is extremely sensitive to dehydration. Without water a human would die within a matter of days. When there is a water shortage inside the body, existing water is rationed to areas where it is needed most. Long-term dehydration begins to severely damage cells and can contribute to things such as allergies, migraines and cancer. Some of water’s key functions are listed below:

• Water molecules are added to nutrients during digestion to break them down and allow for absorption into the body

• Water dissolves waste products so they are properly flushed out of the body

• Water creates a healthy environment for neurotransmitters on our brain by creating energy for sodium and potassium to move freely along the nerves, thus ensuring we are alert and sharp

• Water helps regulate body temperature

• Water is the main lubricant in the body which allows it to protect organs in the chest and abdomen, protect joints where bones and ligaments and tendons rub, and allow for smooth passage of food in the digestive system

Medicine

Do you suffer from any of the following conditions?

• Stress

• Anxiety
• Depression
• Constipation
• Arthritis
• Back pain
• Heart disease
• Adult or child ADD
• Insomnia
• Fatigue

• Glaucoma
• Cancer
• PMS
• Hot flashes
• Impotence or loss of libido
• Obesity
• Morning sickness with pregnancy
• Memory loss
• Migraines

Short term or chronic dehydration is related to each of these conditions, plus others, to some degree. Chronic dehydration manifests itself through feelings of irritability, anxiety or depression; conditions such as allergies or asthma; and pains associated with things like heartburn, back pain, arthritis or migraines. Histamine is released inside our bodies when we are out of balance, which we experience through things like runny noses or allergies. This is our body signaling the need for more water.

• BABIES: A fetus relies on its mother’s water intake for growth. Its cells are continuously multiplying and need water. A mother’s chemical imbalance due to dehydration requires the fetus to cope with this imbalance, and can lead to damaged genes or cells.

• KIDS & TEENS: Children and teenagers are constantly growing and producing new cells, requiring a large amount of water. The growth hormones drive thirst. If a child gets too much sugary juice or soda, there will not be enough water to initiate certain parts of development, which can lead to asthma, allergies and ADD. There is a direct relationship between a child’s alertness and the amount of water they drink.

• ADULTS: In adults, the growth hormone is not as dominant and the brain’s nerve centers take over in water regulation. Some thirst sensation is lost. With less water, our bodies must continuously decide where to ration the existing water to maintain some level of balance and health. Over time, physiological and chemical changes caused by constant dehydration can lead to any of the above conditions.

• ELDERLY: Elderly people almost completely lose their thirst sensation. Chronic dehydration causes their cells to wrinkle and makes them susceptible to serious or even deadly diseases. They do not know they are thirsty and therefore do not drink water.

So far so good? Is it starting to make sense? I hope so. Now go drink some H20. And check back tomorrow for the “Art” of water: how much, what kind, and when?