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Ultimate Guide to Nutrients: WATER

Hello everyone! I’ve just started a new class, and, after reading the syllabus, I’m feeling a bit overwhelmed. Plus, some of my classes require practice clients, and I have some follow up work to do with the client from my last course.

My nutrient articles require a lot of work, reading, research and writing to come out properly. I want to make sure I’m giving you the best, up to date, and most accurate information possible, and I can’t take the time to do that today. SO, instead of trying to rush through and post something quick, I decided to take a break this week from my series on fat.

In its place, I’m posting my very first article in the ULTIMATE GUIDE TO NUTRIENTS series … on water. I chose this article not only because it was my first one, but because WATER is so important. Dehydration is a HUGE problem in our society.

Enjoy! Let me know your thoughts!

Ahhh water, it is by far the most important nutrient for all living things. In fact, water is so vital to humans, that we can only survive three days without it. But, very few people get enough water. It’s estimated that 75% of Americans suffer from dehydration.

How do you know if you are dehydrated? Well the first symptom is thirst. The thirst response is triggered by dehydration or insufficient water levels, through a series of reactions in the body. So, by waiting until you are thirsty to drink, you are already dehydrated. Another symptom of dehydration is often hunger. Dehydration can often cause individuals to receive hunger signals, causing the person to believe food is necessary. If you’ve recently eaten, and still feel hungry, try drinking some water and wait a bit, that may help.

Symptoms of Dehydration:

  • Increased thirst.
  • Hunger Pains
  • Dry mouth.
  • Tired or sleepy.
  • Decreased urine output.
  • Urine is low volume and more yellowish than normal.
  • Headache.
  • Dry skin.
  • Dizziness
  • Constipation
  • memory and concentration problems


What exactly does water do and why is it so important? The human body is 2/3 water. As you can see by the infographic below, all parts of the body are made mostly of water. Even the bones are 30% water. The list of functions on the infographic below is not all inclusive, but gives you a good idea as to just how important water is to the life, health and function of the human body. There isn’t a cell in the human body, that doesn’t use water.

What water does for us:



water PDF

10 Tips to help you drink more water.

  1. Know exactly how much you need each day. See the infographic for instructions on how to calculate water needs
  2. Drink 16 ounces of water every morning, on an empty stomach, before breakfast. This “gets things moving” in your bowels, energizes your cells after a long night without water, and ramps up your metabolism
  3. Track your water intake, either on paper or using a phone app. Here is a link to 5 different apps for tracking water intake: Top 5 Drinking Water Apps
  4. Drink herbal tea. Herbal tea is wonderful! (See my article on the benefits of Rooibos Tea) Try to avoid caffeine, in soda, coffee and black tea. I’ll talk about caffeine in more depth later, but for now, know that caffeine is a diuretic, meaning it draws water out of the body. 
  5. Get a nice bottle. The theory here is you’ll be more likely to use it.
  6. Keep your nice bottle near you-and full-at all times
  7. Don’t like to drink water? Add fruit to give it some flavor-lemon and limes, berries, anything you want. Get creative.
  8. Drink freshly pressed vegetable juice.
  9. Drink 8 ounces after each bathroom break. 
  10. Eat your water! SAY WHAT? YES!!! Many fruits and vegetables are mostly water. The infographic below has just a handful. I’ll have a few recipes and other examples throughout the week. Take a look:


Well, those are the basics. All recipes throughout the week will be water-based, such as the Mango Ginger Tea recipe, which was published last night. Stay tuned on Thursday for the next edition of “How to Eat Healthy”.



About Tamara Hoerner (1349 Articles)
Welcome to The Purple Almond! My name is Tamara Hoerner. I am a student at Hawthorn University working toward a Master of Science in Health and Nutrition Education. For me, the name Purple Almond symbolizes “Good, nutritious, whole food bringing light and life to the body, awakening the inherent healing mechanisms within.” I'm all about getting back to the basics, good old fashioned traditional organic, whole food, the kind your great-grandmother used to eat. You'll find no processed foods here. Just good food to heal your whole body. I also believe a healthy body isn't just about food. Stress plays a large part in the physical health of our body. I, therefore, believe in using anything that relieves stress and heals the body, including: mediation, yoga, music, laughter, inspiration and helping others. You'll find all these included in my blog as well.

12 Comments on Ultimate Guide to Nutrients: WATER

  1. Very infomative! Great post!

    Liked by 1 person

  2. I’ve never had trouble not drinking enough water. I prefer it over other drinks. I love your nutrition info given here! Thanks!

    Liked by 1 person

  3. The Paperback Princess // February 1, 2017 at 2:11 am // Reply

    Great post! That’s all I drink, is water. Ok, and a glass of Pom juice..

    Liked by 1 person

  4. Wonderful article! Nice writing, important info and cool pictures! And it is so pleasant that my favorite vegetables and fruit contains so much water! 🙂

    Liked by 1 person

  5. Such a great post as usual! It’s always great to learn new things about something as basic as water. And I can definitely agree that having a nice bottle makes me drink more 🙂

    Liked by 1 person

  6. This is a great article! I am always guilty of drinking coffee before water in the morning. Speeding up the metabolism is a great motivator to get started early 🙂

    Liked by 1 person

    • I actually drink at least 32 ounces every morning before breakfast. On mornings I can’t or don’t have time, I really notice the difference. I’m glad you found the article informative. Thank you for your comment.


3 Trackbacks / Pingbacks

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